Although visible, pinchable excess belly fat might affect your appearance, it's the invisible, deep-lying visceral fat in your belly that's more dangerous. Whether you're a man or a woman, this fat increases your risk of medical conditions such as Type 2 diabetes, heart disease and certain cancers. Aging, genes, hormones, an unhealthy, high-caloric diet and lack of exercise can all contribute to your excess belly fat. A combination of various lifestyle changes can successfully combat the excess fat and improve your health.

Eat Healthy

Reducing portion sizes and eating healthy foods can reduce your caloric intake so you lose excess belly fat. Vegetables, fruit, lean protein, whole grains and calcium-rich, low-fat dairy can all be part of your diet. Instead of trans fats and saturated fats that are present in fatty and processed foods, consume plant-based fats from foods, such as avocados, nuts, seeds and vegetable oils. According to the American Diabetic Association, these so-called monounsaturated fatty acids, or MUFAs, help reduce belly fat.

Perform Cardio

Regular exercise can help burn calories so you lose belly fat, and it makes it easier to maintain your weight-loss results. Experts recommend performing cardio for at least 30 minutes on five days of the week. Exercise at a level where you sweat and breathe faster, but can still talk. Whether you ride a bike, go for a brisk walk, mow the lawn, climb stairs instead of taking the elevator or take a water aerobics class, these all burn calories and help you get closer to your goal.

Lift Weights

Strength training on two days of the week can build and maintain muscle tissue, which speeds up your metabolism so you burn more calories. Avoid solely doing situps and crunches, because these don't touch belly fat and only strengthen your abdominals underneath that fat layer. Focus on all the major muscle groups including your arms, legs, shoulders, chest, hips and back. Work in sets of eight to 12 repetitions and use enough resistance so the last repetition of each set is hard to complete.

Minimize Stress

The more you stress, the bigger your belly might get. According to experts at the University of New Mexico, there's a link between belly fat and cortisol. When you're stressed, your body produces cortisol, which increases your appetite for unhealthy, fatty foods. In addition to relocating existing fat, cortisol stores the fat you gain around your organs, deep in your abdomen. To minimize stress, delegate tasks, practice yoga or tai chi and get enough sleep at night.

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