Keeping a well-proportioned middle section will not only make you look great, but it will also help you live longer.

The larger the waist circumference, the higher the risk of heart disease, diabetes, and even cancer. Losing weight, especially abdominal fat, can also improve blood vessel function and improve sleep quality.
It is impossible to specifically target belly fat when dieting. But overall weight loss can help reduce waist circumference; more importantly, it will help reduce the dangerous visceral fat layer, which is a type of abdominal fat you can’t see, but it can increase health risks, says Kerry Stewart, Ed.D. , director of Clinical and Research Physiology at Johns Hopkins
Here’s how to whittle down where it matters most.

A. Try curbing carbs instead of fats.
When researchers at Johns Hopkins University compared the effects of a six-month low-carbohydrate diet with a low-fat diet on weight loss--everyone contains the same number of calories--people on a low-carb diet lost on average They weighed 10 pounds more than those on a low-fat diet — 28.9 pounds versus 18.7 pounds. Stewart said that another benefit of a low-carbohydrate diet is that it produces a higher-quality weight loss effect. With weight loss, fat decreases, but also lean tissue (muscle) is often reduced, which is undesirable. In both diets, good lean tissue lost approximately 2 to 3 pounds along with fat, which means that the percentage of fat loss from a low-carbohydrate diet is much higher.

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B. Think eating plan, not diet.
Stewart said that in the end, you need to choose a healthy eating plan that you can stick to. The advantage of the low-carb approach is that it only involves learning better food choices—no calorie counting is required. Generally speaking, a low-carb diet will shift your intake from problematic foods—foods that are high in carbohydrates and high in sugar and low in fiber, such as bread, bagels, and soda—to High-fiber or high-protein options such as vegetables, beans and healthy meats.

C. Keep moving.
Physical exercise helps to burn belly fat. "One of the biggest benefits of exercise is that you can get a lot of benefits in body composition," Stewart said. He said that exercise seems to eliminate belly fat, especially because it reduces the circulating levels of insulin-otherwise, insulin will signal the body to keep the body fat-and cause the liver to consume fatty acids, especially those nearby visceral fat. Sediment. The amount of exercise needed to lose weight depends on your goals. For most people, this means 30 to 60 minutes of moderate to vigorous exercise almost every day.

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D. Lift weights.
Adding even moderate strength preparing to vigorous exercise assists work with inclining bulk, which makes you consume more calories all through the whole day, both very still and during exercise.

E. Become a label reader.
Investigate brands. A few yogurts, for instance, gloat that they're low in fat, however they're higher in carbs and added sugars than others, Stewart says. Food varieties like sauce, mayonnaise, sauces and salad dressings regularly contain high measures of fat and heaps of calories.

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F. Move away from processed foods.
The fixings in bundled merchandise and nibble food sources are regularly weighty on trans fats, added sugar and added salt or sodium—three things that make it hard to get more fit

G. Focus on the way your clothes fit more than reading a scale.
As you add bulk and lose fat, the perusing on your restroom scale may not change a lot, yet your jeans will be looser. That is a superior sign of progress. Estimated around, your waistline ought to be under 35 inches in case you're a lady or under 40 inches in case you're a man to decrease heart and diabetes hazards.

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H. Hang out with health-focused friends.
Research shows that you're more adept to eat better and practice more if your loved ones are doing likewise