A person has a higher risk of various health issues if they have excess belly fat. Causes include poor diet, lack of exercise, and short or low-quality sleep. A lack of physical activity is a primary risk factor for obesity and increases in body fat percentage. Increasing weight and physical inactivity can also make it harder for a person to start exercising.
Waist circumference is a way to assess total abdominal fat, so both subcutaneous and visceral fat are contributing factors to this measurement (24). Even though only 10’20% of total body fat is composed of visceral fat, this type of fat is strongly linked to increased disease risk (13). Remember, though, that many factors could affect the actual number of pounds you lose in a week. “Other factors include diseases related to metabolism, genetics, physical activity, stress, and amount of sleep you get every night,” Valdez says. The weight you’re starting at and how much you have to lose also factor in.
The idea that you can work out to target specific fat deposits on your body is a myth. You can’t lose fat from any one area of your body without losing fat overall. For example, if you’re not currently exercising, start by taking a 15-minute walk every morning or afternoon. Once that becomes a habit, increase your walking time or add another activity that you enjoy.
Keep in mind that healthy fat is still high in calories, so it’s important to moderate your intake. Instead of eating more fat overall, try swapping fried foods, processed ingredients, and refined oils for the healthy varieties above. But environmental factors such as diet and exercise play a key role as well. A poor diet with high intake of fatty foods and carbohydrates (sugars) and an inactive lifestyle provide the building blocks for an increase in visceral fat.
Many people struggle with excess belly fat and are often looking for ways to slim down their waistline. While spot reduction is not possible, there are several strategies you can implement to help lose belly fat.
Additionally, stress triggers the body to produce cortisol, which is a hormone that has been shown to increase appetite and food cravings. What’s more, this type of exercise takes up much less of your time than other types of exercise, as it usually can be completed in 10’20 minutes. Foods high in monounsaturated fatty acids include olive oil, avocados, nuts, and seeds.
1. Eat a Healthy Diet
Frances has been a guest on several TV shows, including the Today Show, Good Morning America, Access Hollywood Live and CNN. She contributes to many publications, including Today.com, Parade, and Well+Good and is a sought-after spokesperson for brands in the wellness space. Frances is a mom of three and loves helping families stay healthy with her fun approach to eating well. She is the author of numerous books, including Eating in Color and the upcoming, Everyday Snack Tray. Follow her on Instagram and get her wellness content and recipes at
Fruits and vegetables can provide complex carbohydrates, which are a healthful, low calorie alternative to refined carbohydrates. Try replacing refined carbohydrates with complex carbohydrates. Also, low calorie foods are often more nutritious than high calorie foods. The following sections look at specific ways to help get rid of belly fat. The second key part of the energy in, energy out equation is a person’s physical activity levels. When setting up your routine, you may need to experiment to find a schedule that works for you.
One of the most important factors in losing belly fat is maintaining a healthy diet. Focus on eating whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains. Avoid processed foods high in sugar and saturated fats, as these can contribute to weight gain.
2. Stay Active
Incorporating regular exercise into your routine is crucial for burning calories and losing belly fat. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Activities such as brisk walking, running, cycling, and strength training can all help to reduce belly fat.
3. Get Sufficient Sleep
Getting an adequate amount of sleep is essential for overall health and can also aid in weight loss. Lack of sleep has been linked to increased hunger hormones and cravings for unhealthy foods, which can lead to weight gain, particularly in the abdominal area.
4. Manage Stress
Chronic stress can contribute to weight gain, especially around the belly. Practice stress-reducing techniques such as meditation, yoga, deep breathing exercises, or spending time outdoors to help manage stress levels and promote weight loss.
5. Drink Plenty of Water
Staying hydrated is key for overall health and can also help with weight loss. Drinking water throughout the day can help curb cravings and prevent overeating. Aim to drink at least 8-10 glasses of water daily to stay hydrated and support your weight loss goals.
