As people age, their metabolism begins to slow down, they lose muscle and their amount of body fat increases. For women, this is even more true than for men, especially after menopause. Men are not immune to belly fat, but theirs is due more to lifestyle practices than hormonal fluctuations. Excess belly fat puts both sexes at risk for cardiovascular disease, diabetes and certain types of cancers.
Determining Your Shape
Step 1
Figure out whether you are a "pear" shape, carrying your fat in the thighs, buttocks or hips, or an "apple", carrying it in the belly area, by using a tape measure. Measure your waist near your navel, by breathing normally and not holding your belly in. Resist pulling the tape so tightly it presses your skin down.
Step 2
Know that if you are a man with a waist size of greater than 40 inches, you are apple-shaped and at greater risk for heart disease, stroke, certain types of cancer, insulin resistance or diabetes and sleep apnea.
Step 3
Realize that you are apple-shaped if you are a woman with a waist measurement of 35 inches or more. Some research has indicated that a measurement of 33 inches, regardless of your weight, carries increased health risks. Belly fat puts you at greater risk for heart disease, diabetes, breast cancer, gallbladder problems and colorectal cancer.
Creating and Implementing a Plan
Step 1
Target your belly fat by embarking on a diet and exercise plan that suits your needs. Visceral belly fat responds well to diet and exercise. Doing tummy exercises can help firm up the abdominals and decrease belly size, but daily moderate-intensity exercise is the best way to get rid of belly fat.
Step 2
Talk to your doctor about what types of exercise might work for you, given your present health and activity level. Doing strength training, or exercising with weights, has been shown to be helpful in losing belly fat. You can buy your own weights to use at home or use them at a gym or fitness center.
Step 3
Increase your physical activity with aerobic activity. The Department of Health and Human Services recommends two hours and 30 minutes a week of moderate activity or one hour and 15 minutes of vigorous activity, although you may have to do more to lose weight. Brisk walking, bicycling and playing tennis are some examples of aerobic activity.
Step 4
Tone deep abdominal muscles by "drawing in the belly button." On all fours, let your tummy hang down as you take a deep breath. At the end of exhalation, draw your belly button inward, feeling your waist tighten. Hold 10 seconds, then rest 10 seconds. Work up to 10 repetitions. Tone the lower abdominals with a pelvic tilt. Lie on your back with knees bent. Tighten your abdominals and flatten your back against the floor, bending your pelvis up slightly. Hold for five to 10 seconds and work up to 20 repetitions.
Step 5
Eat a healthy diet by increasing complex carbohydrates such as fruits and vegetables and reducing simple carbohydrates like refined pasta and white bread. Remove saturated fats from your diet and replace with polyunsaturated fats. Eat smaller portions to lose weight.
Tips and Warnings
- An additional way to calculate whether you are an "apple" is by taking your waist-to-hip ratio. Measure your waist and hips, then divide the waist measurement by the hip measurement. If the ratio is .8 or higher, you are an apple.
- Beware of fad diets that advertise ways to lose belly fat fast. The best way is to lose slowly and consistently over time.
Things You'll Need
- Tape measure
- Exercise equipment
- Walking shoes
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