They are the bane of our existence. Those belly fats that jiggle every time we walk, run, dance or have sex certainly do more than embarrass. They are a constant reminder of our weakness-- when we succumbed to that juicy quarter-pounder and large helpings of fries for seven days a week or when we decided that a gallon of rocky road ice cream just wasn't enough. They remind us of midnight refrigerator raids and cups upon cups of hot chocolate and piles upon piles of cakes and donuts. Ah, the satisfaction we felt during those moments! Unknowingly, we nurtured the globs upon globs of fat that got stored in the most conspicuous places.

The epiphany came one day, when, standing on the bathroom scale, we couldn't anymore see what's beyond that big bodily mass that protruded from our bellies. That same epiphany got chiseled in stone when jeans that once fit are now three sizes too small. It hit home when we decided to shop for new trousers and were told by smilingly frank sales people that they don't make sizes with waistlines above 40. We knew something had to be done when we began to feel dizzy and a visit to the doctor revealed a blood pressure of 140/100. For a 30 year old with no personal or family history of hypertension or cardiac diseases, this was a loud warning sign: Shape up or get shipped out (to heaven, hell or anywhere else in between).

From hypertension to deadly "bad" cholesterol levels to diabetes, belly fat has been tagged as the culprit behind these diseases. The more we continue to accumulate those excess pounds in our midsection, the more we expose ourselves to the perils and expenses that these ailments bring. Thankfully, it's never too late to get rid of these excess pounds. The process may not be fast, but it's sure to reverse the damage we've brought upon ourselves with our gluttony if we only make these a way of life. Here goes:

Watch your meals. This is more than eating less. It's eating the right kind of foods at the right amounts with the correct frequency. Go for fruits and vegetables, whole grains instead of refined ones, lean portions of meat, fish and chicken. Space out your meals about two to three hours apart. You'll then be eating mini meals 5 to 6 times a day instead of 3 meals a day. Don't forget to drink lots and lots of water. It keeps the metabolism running to burn calories and get rid of those love handles. Eat a hearty breakfast and don't ever skip this most important meal of the day.

Do Your Exercise. Bodyweight and aerobic exercises burn total body fat by boosting your metabolism and burning calories. Don't tire yourself doing crunches only- spot reduction does not work. If you want to burn body fat, do aerobic exercises early in the morning before you've had breakfast. This makes the body use up the fat stores and is thus perfect for getting rid of those love handles. Bodyweight exercises like crunches, push ups, planks, squats and lunges tone your body and develop muscle mass. Building muscle helps burn away the fat.

Manage Stress. When our body gets stressed, one of its most common responses to alleviate it is to eat, and eat to excess. Know when you've had too much and find time to get away from it all. Don't turn to comfort foods as a way of stress management. There are healthier ways like meditation, shopping and exercise.