In women, belly fat often increases as they age and their metabolism slows down, according to the Mayo Clinic. Heredity and the loss of hormones as women age contribute to the accumulation of abdominal fat as well. The Mayo Clinic says men also develop fat around their middle, mostly as a result of lifestyle and loss of muscle as they age. Belly fat can lead to serious medical conditions such as type 2 diabetes, metabolic syndrome, cancer, high blood pressure and sleep apnea. Changes in lifestyle and diet are the natural methods for eliminating belly fat.
Step 1
Eat a low-fat, healthy diet. The Mayo Clinic recommends the development of healthy eating habits. Limit saturated fats and use polyunsaturated fats instead. Eat foods with more complex carbohydrates and limit simple carbohydrates such as white pasta and bread. Pay attention to food labels and eat low-fat, low-calorie foods. Fewer calories and smaller meals can help reduce belly fat.
Check with your doctor before starting a diet.
Step 2
Add blueberries to your diet. A study by the University of Michigan Health System found that adding blueberries to your diet might reduce belly fat. The study involved feeding blueberries to specially-bred fat rats that resulted in less abdominal fat, lower cholesterol and triglycerides, and improved insulin sensitivity.
Step 3
Increase physical activity. MedlinePlus recommends that you create more opportunities to be physically active. Park your car further from your destination, get off the bus a few stops early and walk, take the stairs and use part of your lunch period to take a quick walk. Join in activities that involve fun ways to be physically active. An increase in physical activity can lead to less fat around your middle.
Step 4
Exercise daily. Moderate exercise performed daily is the best way to lose belly fat, according to the Mayo Clinic. Aerobic exercise gets your heart rate up, causes you to sweat and helps to reduce body fat. Strength training helps firm your abdominal muscles and further shrink your belly. Check with your doctor before beginning an exercise program.
Step 5
Target and tone your abdominal muscles. The Mayo Clinic suggests abdominal hollowing for deep muscles, an exercise performed on hands and knees that involves drawing the belly up and in toward your spine in 10-second hold and rest cycles. Sit-ups help with muscles located in the lower, deeper part of your abdomen. Lie face up on the floor and perform pelvic lifts and tilts to tone your lower stomach muscles.
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