Belly fat is a genuine time bomb. Women whose waist measures more than 35 inches have a 79 percent greater overall risk for dying from all causes, including heart disease and cancer, than those with a 28-inch or smaller waist. Place a tape measure around the widest part of your middle, usually right near your navel.Abs are mostly made in the kitchen. Eat seven to nine servings of fruit and veggies and three servings of whole grains daily and two weekly servings of omega-3-rich fish, such as salmon. Aim to get 30 grams of fiber and at least 50 grams of lean protein a day. Work out, too, with an hour of cardio three or more days a week and strength training twice weekly.