How to Reduce a Large Belly

As we grow older many of us find our waistlines increasing due to more fat gathering in the belly area. This development should not be taken lightly, since abdominal fat gain is particularly unhealthy when compared to other parts of your body. Abdominal fat is often visceral, meaning it gathers deep within the abdominal cavity where it cushions the spaces between our abdominal organs. According to Harvard Health Publications, "Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes." Women are more prone to developing abdominal fat.

Tips For You

Exercise. According to the Mayo Clinic, incorporating strength-training -- lifting weights --- is effective in trimming tummy fat. Make sure you train all your muscle groups because the more muscle your body has, the more calories it will burn, thus decreasing your body fat. In addition to building muscle, add cardiovascular exercise such as walking or jogging. Visceral fat is relatively easy to lose with diet and exercise, reports Harvard Health Publications.
Train your abdominal muscles. Working your stomach muscles will not rid it of the fat, but it will tone the muscles, making them tighter and flatter. Do a combination of traditional crunches, exercises that target the deeper abdominal muscles such as those in which you draw in your belly button, and pelvic tilts that engage your lower abdominals. You must do them a minimum of three times a week to see results.
Eat a healthful diet based on fruit, vegetables, whole grain products and lean meats. Avoid sugary drinks, baked goods using white flour, and refined pasta. Practice portion control and watch your calories, but do not cut them too much because doing so can slow your metabolism, resulting in weight gain.
Get enough sleep. People who sleep little tend to overeat and engage in less vigorous exercise. Try to get six or seven hours of sleep per night.
Avoid foods that bloat your belly as it may be large due to gas, not fat. Eating too many fatty foods, broccoli, salads, peas, lentils, cabbage, onions, beans, cauliflower, raisins, whole-wheat bread or carbonated drinks can create excessive gas. Also, try to eat slowly and when you are relaxed to reduce gas.