Women have a greater percentage of fat than men, and that fat percentage typically increases with age and a slowed metabolism, according to the Mayo Clinic. All women experience a fat distribution shift from the arms, legs and hips into the abdomen after they go through menopause, but some women are predisposed to even more tummy fat, according to the Mayo Clinic. If you have developed excess tummy fat, you're at greater risk for developing heart disease, diabetes, breast cancer, colorectal cancer and other health problems. Fortunately, some healthy lifestyle changes can effectively reduce it.
Step 1
Exercise every day. When you lose weight and tone muscles, your tummy fat starts to burn off as well, according to the Mayo Clinic. You should consult your physician to determine what exercise program will best suit your needs, but Harvard Health Publications recommends starting to bring your weight under control by getting at least 30 minutes of moderate-intensity physical activity, such as brisk walking, every day.
Step 2
Find a personal trainer who can show you how to exercise properly with weights. According to a University of Pennsylvania study, published in the September 2007 issue of the American Journal of Clinical Nutrition, women who trained with weights twice a week reduced their body fat proportion by 4 percent and were better able to keep off tummy fat than women who only received exercise advice.
Step 3
Eat more healthy calories and fewer of the less-healthy calories. The amount of calories you need on a daily basis will depend on your current weight. If you intend to lose weight, your doctor may recommend dropping about 500 calories per day to lose a steady 1 lb. per week. Regardless of your caloric intake, you will feel more satiated and receive more nutrients if you emphasize lean protein such as nuts and beans and complex carbohydrates such as vegetables and whole grains over simple carbohydrates such as white bread and sugary beverages, according to Harvard Health Publications. Also emphasize polyunsaturated fats over saturated fats.
Step 4
Perform deep abdominal muscle toning exercises. An exercise called "drawing in the bellybutton" can help you target this area, according to the Mayo Clinic. Get into position by going down on your hands and knees, and then let your tummy hang downward as you inhale deeply; exhale and, at the end of this exhalation, pull your bellybutton upward in the direction of your spine. Hold this position for 10 seconds, rest 10 seconds and repeat 10 times.
Step 5
Work your lower abdominal muscles. Pelvic lifts can target this area of your abdomen, according to the Mayo Clinic. To do pelvic lifts, lie on your back and bend your knees up toward the ceiling with your arms relaxed at your sides, according to the Mayo Clinic. Lift your buttocks off the floor and hold for between five and 10 seconds. Work your endurance up to 20 repetitions.
Step 6
Take a yoga class, paint a picture or do anything else it takes to eliminate stress. Tummy fat is associated with increased levels of the stress hormone cortisol. Even women of a healthy weight who are susceptible to stress are more likely to have excess abdominal fat, according to a Yale study published in Psychosomatic Medicine.
References
- American Journal of Clinical Nutrition: Strength Training and Adiposity in Premenopausal Women - Strong, Healthy, and Empowered Study
- Harvard Health Publications: Abdominal Fat and What to Do About It
- Mayo Clinic: Belly Fat - How to Keep it Off
- Yale Bulletin and Calendar: Study - Stress Can Expand the Waistlines of Otherwise Thin Women
- Psychosomatic Medicine: Stress and Body Shape: Stress-Induced Cortisol Secretion Is Consistently Greater Among Women With Central Fat
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