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To battle belly fat:. Include physical activity in your daily routine. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least minutes a week or vigorous aerobic activity, such as running, for at least 75 minutes a week.

If you use a step counter, remember that it takes an average of 10, steps a day to prevent weight gain. Some studies indicate it might take 15, steps a day to prevent the regain of weight after significant weight loss.

Strength training exercises also are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more.

To lose excess fat and keep it from coming back, aim for slow and steady weight loss. Consult your doctor for help getting started and staying on track.

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A single copy of these materials may be reprinted for noncommercial personal use only. This site complies with the HONcode standard for trustworthy health information: verify here.

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Choose a degree. Get updates. Give today. Request Appointment. Healthy Lifestyle Women's health. Products and services.

Free E-newsletter Subscribe to Housecall Our general interest e-newsletter keeps you up to date on a wide variety of health topics. Sign up now. Belly fat in women: Taking — and keeping — it off What does your waistline say about your health?

By Mayo Clinic Staff. Open pop-up dialog box Belly fat Close. Belly fat Subcutaneous fat is the belly fat you can feel if you pinch excess skin and tissue around your middle.

Show references Perreault L, et al. Obesity in adults: Prevalence, screening, and evaluation. Accessed May 10, Understanding adult overweight and obesity.

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Mature Fat Video

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The trouble with belly fat is that it's not limited to the extra layer of padding located just below the skin subcutaneous fat.

It also includes visceral fat — which lies deep inside your abdomen, surrounding your internal organs. Although subcutaneous fat poses cosmetic concerns, visceral fat is linked with far more dangerous health problems, including:.

Research also associates belly fat with an increased risk of premature death — regardless of overall weight.

In fact, some studies have found that even when women were considered a normal weight based on standard body mass index BMI measurements, a large waistline increased the risk of dying of cardiovascular disease.

For women, a waist measurement of more than 35 inches 89 centimeters indicates an unhealthy concentration of belly fat and a greater risk of health problems.

You can tone abdominal muscles with crunches or other targeted abdominal exercises, but just doing these exercises won't get rid of belly fat.

However, visceral fat responds to the same diet and exercise strategies that help you shed excess pounds and lower your total body fat.

To battle belly fat:. Include physical activity in your daily routine. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least minutes a week or vigorous aerobic activity, such as running, for at least 75 minutes a week.

If you use a step counter, remember that it takes an average of 10, steps a day to prevent weight gain.

Some studies indicate it might take 15, steps a day to prevent the regain of weight after significant weight loss. Strength training exercises also are recommended at least twice a week.

If you want to lose weight or meet specific fitness goals, you might need to exercise more. To lose excess fat and keep it from coming back, aim for slow and steady weight loss.

Consult your doctor for help getting started and staying on track. Mayo Clinic does not endorse companies or products.

Advertising revenue supports our not-for-profit mission. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below.

A single copy of these materials may be reprinted for noncommercial personal use only. This site complies with the HONcode standard for trustworthy health information: verify here.

This content does not have an English version. This content does not have an Arabic version. Make an appointment. Visit now. Explore now.

Choose a degree. Get updates. Give today. Request Appointment. Healthy Lifestyle Women's health. Products and services. Free E-newsletter Subscribe to Housecall Our general interest e-newsletter keeps you up to date on a wide variety of health topics.

Sign up now. Belly fat in women: Taking — and keeping — it off What does your waistline say about your health? Next page.

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