Shrinking your middle

You can strengthen and tone abdominal muscles with crunches or other exercises focused on your belly. But doing those exercises alone won't get rid of belly fat. The good news is that visceral fat responds to the same diet and exercise strategies that can help get rid of other extra pounds and lower total body fat. Try these tips:

• Eat a healthy diet. A healthy diet involves:
• Focusing on plant-based foods, such as fruits, vegetables and whole grains.
• Choosing lean sources of protein, such as fish and low-fat dairy products.
• Limiting processed meats, as well as the saturated fat that's found in meat and high-fat dairy products, such as cheese and butter.
• Choosing moderate amounts of monounsaturated and polyunsaturated fats. They are found in fish, nuts and certain vegetable oils.
• Choose portion sizes wisely. Even when you're making healthy choices, calories add up. At home, cut down your portion sizes. In restaurants, share meals. Or eat half a meal and take the rest home.
• Replace sugary drinks. Drink water or other beverages without sugar instead.
• Get active. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Strength training exercises are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more. There is some evidence that high-intensity interval training (HIIT) can help reduce belly fat, as can strength training.

Losing belly fat takes effort and patience. To lose extra fat and keep it from coming back, aim for slow and steady weight loss. Ask your health care provider for help getting started and staying on track.