Men and women are susceptible to an increase in belly fat as they age. However, women have a higher percentage of fat accumulation overall than men, according to MayoClinic.com. Abdominal expansion is more than a cosmetic annoyance, it also can signal underlying health concerns linked to cardiovascular disease, diabetes and certain forms of cancer. Men tend to gather more fat around the waistline quicker than women, yet after menopause, women also suffer the expansion. Your physical activity level and dietary habits impact your body fat percentage no matter your age or gender. The healthiest way to lose belly fat involves eating healthy and exercising your entire body daily.
Step 1
Measure your waist size to determine a starting goal for fat loss. Excess belly fat is visible, but it is important to know your measurement since you may be at risk for health complications. Wrap a tape measure around your bare midsection just below the navel. Pull the tape taught to read the result but do not squeeze your skin. If you are female, a measure of 33 inches or more is high risk, and if you are male, a measure of 40 inches or more is high risk. Record your starting measurement and check your waistline monthly after beginning your diet and exercise program.
Step 2
Cut the calories you eat. Create a deficit of calories consumed to calories burned by at least 500 per day. Burn 500 calories extra each day for seven days and you can lose 1 lb. per week because it takes 3,500 calories to add or lose 1 lb. Decrease in your total daily calorie intake or exercise to burn 500 calories. A comprehensive approach is to decrease your calorie consumption from 2,000 to 1,800 while also burning 500 more calories during exercise, for a total of 700 calories burned daily.
Step 3
Stop high-fat food intake. Consumption of foods with saturated and trans fat increases your risk of gaining belly pounds. The Yale Medical Group suggests limiting your fat intake to no more than 20 to 35 percent of your total daily calories. Switch from whole dairy to low- or no-fat options. Limit red meat consumption to less than twice a week, or eat poultry and fish instead. Read nutrition labels to count fat grams. Eat fresh foods instead of packaged meat, high-fat snacks and fried food.
Step 4
Add extra servings of vegetables, fruits and grains to your daily meals. Eat five or more servings of each type of plant-based food as the foundation of your daily diet to reduce calories and fat intake. Fruits, vegetables and whole grains offer vitamins and a healthy source of fuel for energy to participate in daily activity. Add an apple to your lunch, snack on carrots or celery between meals and eat salads with low-fat dressing. Whole grains like wheat bread, bran cereal and wheat pasta provide vitamins and fiber to keep your digestive system healthy. A sliced banana atop 1 cup of cooked oatmeal is an energy-filled breakfast option over sugar-filled cereal.
Step 5
Go for a walk or jump on the treadmill daily. The more consistently you eat healthy foods paired with daily exercise increases your rate of overall fat loss. Start exercise gradually if you are prone to sedentary habits. Spend 10 to 20 minutes a day walking for one week. Increase your time to 20 to 30 minutes the second week, and try 30 to 60 minutes from week three onward. Engage in any form of light to moderate physical movement each day, including swimming, jogging or bike riding, as long as you are doing more than normal to burn calories.
Step 6
Strengthen your core with light weight and abdominal-toning exercises. Eat balanced yet healthy meals, increase your physical activity each day and add core toning exercises to lose belly fat. Although sit-ups or crunches are an option, MayoClinic.com suggests toning your deep and lower abdominal muscles by using a variety of exercises. Pelvic tilts, plank poses or oblique twists with light weights are options. Spot toning is not intended to dissolve fat from your belly. However, it does add muscle tone to your diminished waistline once you start burning the excess fat.
Tips and Warnings
- Warm up for two to five minutes before you begin exercise and cool down for the same amount of time once you are done with the activity. Stretch as part of your warmup to prevent your muscles from tearing or throbbing. Keep belly fat off by maintaining good nutrition habits and exercising daily.
- Exercise alone may not help you shed belly fat, says the Cleveland Clinic. Some medications increase your risk of weight gain. Talk to your physician about your risk.
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