Age, childbirth, and obesity can leave your body with a spare tire or muffin top that you’d rather get rid of. Even if you practice good aerobic exercise and eat right, you may find that your belly just won’t go away. Try these methods to get rid of the flab once and for all.

Look for monounsaturated fats in your food. Eating foods like nuts, olives, avocados, and dark chocolate can cut down your belly and reduce the accumulation of belly fat. They’re not only good for your belly – they are good for your heart, too!

Be active. Although cardio exercise alone probably won’t banish your belly, staying active can help keep fat from continuing to accumulate, and it will help you burn calories throughout the day. Follow up your cardio workout with a strong abdominal workout for best results.

Cut down on stress. Too much stress can give you a potbelly due to the hormone cortisol. Cortisol will direct fat right to your midsection and make your belly grow. Find ways to deal with stress, learn how to meditate, breathe deeply, and practice relaxation techniques. Practice stress relief each day for best results.

Focus on your core. Your core muscles, found in your back and abdomen, should be strong to support your balance and keep your belly in check. Practicing good posture can help you develop better muscles in your midsection and quit slouching to bring your body into better alignment.

Watch out for bloat. Salty, gassy foods can bloat up your belly and cause it to be larger than it really should be. Additionally, you should be sure to get your fiber each day to cut down on constipation, which can cut bloat your belly as well. Drinking water can help cut down on water retention and bloating.

Avoid smoking and alcohol. Alcohol can raise your cortisol levels, which directs fat to your belly. Smoking is subject to cortisol as well, and smokers tend to have more belly fat than nonsmokers. You may be afraid of gaining weight if you quit, but chances are that you’ll actually lose abdominal fat when you stop smoking.

Abdominal fat is a fact of life, but that doesn’t mean you’re stuck with it. Try these techniques to cut down on your belly fat today.