Belly fat is not just unsightly, it puts you at risk for high cholesterol, type 2 diabetes, hypertension and some forms of cancer. Even if you are of normal weight, you may have too much belly fat. The American Heart Association recommends that men with a a waist size more than 40 inches or women with one more than 35 inches take measures to decrease belly fat. Adopting natural strategies such as diet focused on whole foods and regular exercise will help you drop fat from around your middle.
Step 1
Watch your caloric intake.. Undergo a safe and manageable rate of weight loss--about a pound a week--by cutting your weekly calories by 3,500.
Step 2
Eat foods such as fresh raw or steamed vegetables; roasted skinless poultry; grilled fish; and whole grains such as steel cut oats and quinoa. Flavor your foods with fresh herbs, vinegars and citrus rather than salt, salad dressings and butter. Consume a small amount of unsaturated fats daily--like those found in a serving of avocado, nuts or vegetable oils.
Step 3
Avoid processed and restaurant foods that contain excess sodium, saturated and trans fats and added sugars. Be particularly wary of fried foods; refined carbohydrates often found white bread, muffins and cookies; and processed meats such as hot dogs, which promote the accumulation of belly fat.
Step 4
Participate in cardiovascular exercise. Walk the equivalent of 12 miles per week to help prevent belly fat, as shown by a study published in the Journal of Applied Physiology in 2005. Make your exercise even more intense--for example jog 20 miles per week--to reduce belly fat.
Step 5
Cut out liquid calories. Switch to diet sodas or, better yet, sparkling water. Drink regular coffee rather than a whole milk latte. Eat whole fruits instead of fruit juice.
Step 6
Do not slow down as you age. Make activity and exercise a habit, because as you age, you become more susceptible to weight gain and belly fat accumulation.
Tips and Warnings
- Exercises focused on your abdomen can strengthen your muscles but will not help you lose fat. Caloric reduction, healthy food choices and cardiovascular exercise to lose weight will help reveal the abs you build through crunches.
- Before beginning any exercise program, talk to your doctor.
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