Do you dream of having six-pack abs? Do you want to lose unhealthy belly fat and reduce your risk of heart disease and diabetes? Read on to learn how to get rid of belly fat.

The content in this page is not a substitute for professional medical advice. Please contact your doctor before using the information presented here.

Do you dream of having six-pack abs? Do you want to lose unhealthy belly fat and reduce your risk of heart disease and diabetes? Read on to learn how to get rid of belly fat.

The content in this page is not a substitute for professional medical advice. Please contact your doctor before using the information presented here.

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• Drained from lugging around that spare tire? It's time to get rid of belly fat. Belly fat can be attributed to many factors including diet, lack of exercise, age, hormones and post-pregnancy. Luckily, your midsection is one of the easiest areas to spot reduce. In fact, according to WebMD, 99 percent of individuals lose weight in their abdomen before anywhere else. With the right diet and regular exercise, you can flatten your abs.

• Too much belly fat is unhealthy because it affects your abdominal organs and may cause health problems, including:

1. Heart disease.
2. Diabetes.
3. Breast cancer.
4. High blood pressure.

• To find out if you have an unhealthy amount of belly fat, calculate your body mass index (BMI) or measure your waist. According to Mayo Clinic, a measurement of 33 inches or more may increase your health risks.

• Eating healthy foods will help you flatten your stomach.

1. Burn more calories than you consume.
2. Talk to your doctor to find the best diet plan for you.
3. Eat nutritious foods.
   1. Five servings of vegetables and fruits per day.
   2. Three servings of low-fat dairy.
   3. Two servings of lean protein. Including:
      1. Lean meats.
      2. Poultry.
      3. Fish.
      4. Beans.
      5. Nuts.
      6. Eggs.
   4. Whole grains.
4. Avoid refined and processed foods.
5. Eat foods high in fiber.
6. Control the amount of fats you eat.
7. Drink plenty of water.
8. While there are no scientifically-proven diet plans that specifically target belly fat, you may want to try the Flat Belly Diet, which promises to help you drop 15 pounds in one month.

• Whittle your middle by exercising.

1. Exercise at least 60 minutes every day.
2. Moderate-intensity work outs are best.
   • Some studies say high-intensity aerobic exercises are also beneficial.
3. Talk to your doctor about finding the right exercise program.

• Losing weight and toning your muscles will shrink your waistline.

1. Try an overall strength training routine.
2. Do abdominal strengthening moves, like crunches and pelvic lifts.

• Introduction
• Step 1: The Risks of Excess Belly Fat
• Step 2: Eat the Right Diet
• Step 3: Exercise Daily
• Step 4: Strength Train