“To get in shape,” or “to lose weight,” or simply, “I want to get healthier.” These are all common responses when people are asked to give reasons for beginning a diet or exercise program. But what does this actually mean? When we say we want to lose weight, do we really mean we just want to see a lower number on a scale? Perhaps that’s a part of the desire, but more than likely we also want to see physical results: a slimmer waistline, more muscular, toned limbs, etc. What we really want is not just to lose weight, but to cut fat. And if you’re serious about, losing abdominal fat you’ll need to make the same healthy lifestyle changes as anyone trying to lose fat in general.

A combination of increased physical activity and balanced, reduced calorie diet is the best method for healthy weight loss: and the only one that consistently produces lasting results. If your goal is to cut the amount of fat on your body, then a simple first step is to cut the amount of fat that enters your body.

Losing Abdominal Fat: Diet is paramount

A diet rich in complex carbohydrates, lean proteins, and lots of fresh fruits and vegetables should be standard for American adults. Unfortunately, a burger and fries often seems more accessible than a good, leafy green salad. But with a little forethought and planning (say, a trip to the grocery store with a “healthy meals” shopping list), eating well can be both easy and convenient. If you’re unsure where to begin, a low calorie cookbook or online nutrition site will provide tasty, healthful recipes that you and your family will enjoy. Given time, healthy eating will even come to feel normal.

The other essential component of a weight/ fat loss program is of course exercise. Adding or increasing physical activity as part of your daily routine may seem daunting at first. Just like with healthy eating, however, it gets easier with time. FDA guidelines suggest that American adults get a minimum of 30 minutes of moderate level exercise, 5 days a week. More is better.

If you’re new to physical activity, or it’s been awhile since you made a serious effort to exercise, pick an activity or sport that you enjoy; and that you think you’ll be able to stick with. Exercise can make you feel absolutely wonderful, but forcing yourself to do something you hate is a recipe for failure.

So make the commitment to change your lifestyle for the better. Eat more of the fresh fruits and vegetables you like the best, and incorporate exercise into your everyday life, and you’ll be losing belly fat (and the rest of it) in no time. Remember: change can be a good thing, if you only give it a chance.

For many people, the adipose tissue, or fat, that layers over the abdominal section is cause for concern simply because it is unsightly. With the exceptions of pregnant women and Santa Clause, large bellies aren’t normally considered attractive or enviable. In fact, an excess of stomach fat can has actually been proven more likely than fat in other areas to increase the risk of diabetes and heart disease.

So we know we don’t want it, but how, exactly, can we get rid of that stubborn stomach fat? The first thing to realize is that it’s impossible to lose fat from only one area: so if we want to know how to reduce belly fat, we need to understand how to lose fat all over our bodies. And chances are good that if you’re concerned about an excess of fat over your middle, there are probably some other areas you wouldn’t mind seeing leaner as well.

The key components of any fat loss program are simple and straightforward: a reduced calorie diet and increased physical activity. Studies have shown that although a reduced calorie diet alone may be enough to reduce fat and achieve some weight loss, dieters who incorporate exercise into their weight loss programs are more successful in shrinking fat cells in the abdominal area.

As with any significant lifestyle change, it is a good idea to consult a health care professional with any questions you may have. Low calorie diets and high intensity workouts carry risks of malnutrition and dehydration, so it is important to make sure that you’re really paying attention to what goes into your body.

Though there is no trick for how to reduce belly fat alone, the tried and true diet and exercise method will bring success to those willing to make the necessary sacrifices and put in the work.

Doctors warn that the adipose tissue, or fat, that layers over the abdomen increases our risk of diabetes and heart disease. And because it sits so close to our vital organs, there are a number of other associated risks with its increase. But now that we know it’s dangerous, what changes should we make for losing belly fat successfully?

For losing belly fat, it is necessary to combine a reduced calorie diet with an increase in exercise: a combination of cardiovascular and strength training is best. Studies have shown than exercise is not only helpful, but also necessary in reducing the size of fat cells; especially in the abdominal area.

It is important to understand that losing belly fat requires losing fat from other parts of the body as well. There is no way to concentrate fat loss in a single area. Therefore, for losing belly fat the best solution is a general move toward a healthier lifestyle. Current guidelines recommend that American adults get at least 30 minutes of moderate level physical activity, 5 days a week. If you’re currently inactive, this is a good place to start.

The most important aspects of any weight loss program are setting reasonable goals, and deciding upon a realistic strategy to accomplish them. The best exercise program is one you’re going to stick with, so do some research and find something you enjoy doing. If you need external motivation, sign up for an exercise class at your local gym, or join a cycling or walking club. Having a partner with whom you can share fitness goals and workouts—whether it’s a personal trainer, a relative, or a friend—could be just the influence you need to keep up with your exercise program even on the difficult days.

If concern about excess abdominal fat is an issue for you, don’t be afraid to discuss a diet and exercise plan with your health care professional. Since we know how dangerous an excess of abdominal fat can be, there is no better time than the present to take steps for losing belly fat.