Belly fat can be tough to get rid of and it may seem like it's the last problem area to go when you're working on losing weight or toning up. While it isn't possible to spot reduce --- that is, take off fat in one particular area --- there are many things you can do to control your weight and reduce your body fat percentage as a whole.
Considerations
Belly fat is difficult to take off for many people due to several different factors. As you age, your metabolism slows down, meaning your body burns less calories than it did during your younger years. Drinking alcohol often is also a large contributor to belly fat, mainly due to the empty calories. Women are particularly prone to developing belly fat with age due to hormonal fluctuations during menopause that change where body fat is distributed. Women, and to a lesser extent men, may also be prone to excess weight around the abdomen due to hereditary factors.
Diet
Eating a healthy, nutritious diet low in calories and fat is one of the best ways to reduce belly fat and control your weight. If you're burning more calories each day than you're consuming, your body will get the extra energy it needs from other areas, such as burning fat. Choosing fresh fruits and vegetables and whole grains helps you fill up on fiber so you're less likely to overeat or reach for high-fat or high-carbohydrate foods. If you're gaining weight or need to lose weight, try cutting 100 calories a day from your meal plan until you're no longer gaining or starting to lose.
Exercise
Regular cardiovascular exercise burns calories and fat, helping reduce the size of your midsection and cut fat from other parts of your body as well. While it may seem like your abdomen is the last place to see an improvement, sticking with a regular plan of 30 to 60 minutes of moderate to vigorous exercise most days during the week will eventually help you whittle your waistline as long as you're not consuming more calories than you're working off. Strength training is equally important, especially for older people who are trying to reduce belly fat since muscle mass tends to decline with age. Using weights, dumbbells, resistance bands or strength-training machines several times a week also helps raise your metabolism by building lean muscle tissue that burns more calories than fat.
Stress and Sleep
Managing your stress is an important part of reducing belly fat and encouraging it to come off at the same rate as other excess weight. Your body naturally stores fat cells in the abdomen when you're highly stressed as a defense mechanism to ward off a potential crisis. Engaging in healthy relaxation activities, such as yoga or meditation, can help you manage your stress levels to keep belly fat at bay. Striving for seven to eight hours of sleep each night helps regulate your hormones and can help reduce your appetite to help you control your weight as well.
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