Free Methods For Getting Rid Of Belly Fat

As you age, your metabolism slows and the amount of fat on your body slowly increases. While some fat buildup can be visible directly under the skin, it is the stuff that you can't see that is more of a concern. Visceral fat is deeper inside the abdomen. It lines the abdominal organs and is linked to increased risk of cardiovascular disease, diabetes and other serious health issues.

Fundamentals

The fundamentals of weight loss are a low-calorie diet and exercise. In order to lose weight, you must consume less calories then you burn. For instance, in order to lose 1 lb. per week, you must reduce your normal, needed caloric intake by 3,500. To break this down, you must either eat 500 calories less per day or exercise to burn an additional 500 calories each day. Exercising at least 30 minutes daily helps you to burn fat and calories. Combining a low-calorie diet with regular physical activity is the key to losing weight and belly fat.

Hormone Therapy

Although controversial, hormone therapy may be another option that is beneficial to getting rid of belly fat. According to MayoClinic.com, hormone replacement therapy, or HRT, could be helpful for postmenopausal women when used in conjunction with diet and exercise to ward off the accumulation of fat deposits in the abdominal region. However, there are extreme risks involved in HRT that include higher risks of osteoporosis, coronary heart disease and breast cancer in women over 50.

The Flat Belly Diet

The Flat Belly Diet is a two-step process that involves an anti-bloat phase and four-week, 1,600-calorie diet that its creators say can help you to lose up to 15 lbs. in one month. There is a lack of scientific evidence to back up the claims of this diet. The key is the consumption of monounsaturated fatty acids. A study published in the March 2007 edition of the American Diabetes Association's "Diabetic Care" found that monounsaturated fatty acids may reduce insulin resistance. Furthermore, when insulin resistance is reduced, it is easier to burn fat in the abdominal region.

Abdominoplasty

A drastic and often last resort is an abdominoplasty. This surgery involves making small incisions around the belly button and pubic area. A surgeon removes small sections of fat from the abdominal muscles. He then tightens the muscles and pulls the skin taunt. He trims the excess fat and skin, makes a new hole for the belly button and closes the incision with stitches. This procedure does have several risks that include infection and scarring. Discuss this and other options with your physician before deciding what is right for you.

Exercise

According to the MayoClinic.com, doing exercises such as abdominal hollowing can help you to tone muscles and decrease belly fat deep within the abdomen. To do this, position yourself on your hands and knees. Relax your stomach, letting it hang toward the floor as you exhale. As you end your exhalation, pull your stomach in and your bellybutton upward toward your spine. Imagine you are trying to fit through a small space. Hold for 10 seconds. Repeat 10 times.