How to loose belly fat in five parts : part 4 and 5

Part Four: Measuring Progress

1. 1
   Calculate your waist-to-hip ratio. Your waist-to-hip ratio — or the circumference of your waist divided by the circumference of your hips — can be a good indicator of whether you need to lose belly fat. Here's how to get it:
   • Wrap a soft tape measure around the thinnest part of your waist at the level of your navel. Note the measurement.
   • Wrap the tape measure around the widest part of your hips, where you can feel a bony protrusion about 1/3 of the way from the top of the hipbone. Note the measurement.
   • Divide your waist measurement by your hip measurement.
   • Know what's healthy. Women should have a ratio of 0.8 or below; men should be at 0.9 or lower.^[14]
2. 2
   Continue taking your measurements as you progress. After incorporating some of the above strategies, keep measuring so you can see your progress.
   
   
3. 3
   Weigh yourself at the same time each day. Because body weight fluctuates depending on the time of day, when you last ate or when you last had a bowel movement, standardize the process by weighing yourself at the same time each day. Many people choose to do this the first thing in the morning, before breakfast.

Part Five: Staying Motivated

1. 1
   Join forces with a friend. Trying to lose weight with a partner can help you stay accountable for your actions, as well as giving you an extra incentive to keep exercise appointments. Share your victories together, and discuss solutions to whatever roadblocks you encounter.
2. 2
   Understand risks associated with belly fat. Losing belly fat doesn't have to be solely a cosmetic goal; understanding the health issues linked with belly fat can help motivate you.
   • Belly fat is linked with cardiovascular disease, diabetes, and cancer. Specifically it's the deepest layer of belly fat —the fat you can't see or grab — that poses health risks. That's because these "visceral" fat cells actually produce hormones and other substances that can affect your health (e.g. increased insulin resistance and/or breast cancer risk).^[15]
   • The fact that "visceral" fat cells are located right next to and in between organs in your abdominal cavity doesn't help. For example, fat next to the liver drains into it, causing a fatty liver, which is a risk factor for insulin resistance, setting the stage for Type 2 diabetes.^[16]