By Lizzie Streit, MS, RDN, LD

As women age, it’s common to accumulate fat around the belly. However, what seems like a normal consequence of getting older may actually contribute to more problems than you realize. 

Belly fat, also known as visceral fat, is associated with a greater risk of certain health conditions. Fortunately, there are ways to reduce this type of fat and stay healthy. Read on to learn what you can do. 

Risks of Belly Fat 

Having excess fat around the abdomen presents health risks, especially when it is made up of visceral adipose tissue (VAT). VAT is less superficial than subcutaneous adipose tissue (SAT) and surrounds the intra-abdominal organs, including the stomach and liver. 

Since it is hormonally and metabolically active, VAT releases molecules and hormones that may contribute to insulin resistance, high blood pressure and cholesterol levels, and the development of colon, prostate, and breast cancers. This is why having too much belly fat may increase the risk of heart disease, type 2 diabetes, and even liver disease. 

Sex hormones also influence the effects of VAT on health. Therefore, women may have different associated risks than men. A study in adults with obesity found that VAT in women was more strongly associated with having at least one cardiometabolic risk factor than it was in men. 

How to Lose Belly Fat 

Eating a healthy diet, following a weight loss meal plan, and exercising regularly can help you lose weight around your stomach. Here are some specific tips for dropping belly fat. 

• Load up on fiber: Eating foods high in dietary fiber will keep you full and may help with weight loss. Increasing soluble fiber intake, in particular, has been associated with a decrease in belly fat. You can get soluble fiber from oats, beans, avocados, and pears. 

• Walk more: All kinds of exercise support health, but aerobic exercise may be especially helpful. Research suggests brisk walking or light jogging to reduce belly fat. To increase your step count, fit in walks whenever you can during the day, take phone calls as you walk around the block, and climb the stairs a few times if you have five minutes to spare. 

• Prioritize sleep: Not getting enough sleep, especially fewer than 5 hours a night, has been associated with an increased risk of belly fat. If you have been eating healthier and staying active but still can’t lose weight, sleep may be the missing piece. 

• Stress less: It’s easier said than done, but keeping stress levels at bay may be just what you need to slim down around your midsection. In fact, high levels of the stress hormone cortisol may lead to increased storage of abdominal fat. Exercise, meditation, and journaling are a few techniques for reducing stress. 

• Try Mediterranean foods: Following a Mediterranean diet has been linked to a lower risk of abdominal obesity. To eat more of the foods found in this diet, incorporate fatty fish, whole grains, nuts, olive oil, fruits, and vegetables into your meals. 

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