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Nov 30, 2023 · Too much belly fat can increase your risk of certain chronic conditions. Drinking less alcohol, eating more protein, and lifting weights are just a few steps you can take to lose belly fat....
- Franziska Spritzler
Jun 28, 2023 · Belly fat in women: Taking — and keeping — it off. What does your waistline say about your health? Find out why belly fat is more common after menopause, the danger it poses and what to do about it. By Mayo Clinic Staff
Aug 18, 2021 · Learn about the two main types of belly fat — subcutaneous and visceral — and how they differ in health effects and loss strategies. Find out why visceral fat is harmful and how to reduce it with diet, exercise, and lifestyle changes.
- Jillian Kubala, MS, RD
- Bethany Cadman
- Improving their diet. A healthy, balanced diet can help a person lose weight and is also likely to have a positive effect on their overall health. The most important part of a weight loss diet is establishing and maintaining a calorie deficit – where the body burns more calories than a person consumes.
- Reducing alcohol consumption. A person trying to lose excess abdominal fat can monitor their alcohol intake. Alcoholic drinks often contain additional sugar, which can contribute to weight gain.
- Increasing exercise. A sedentary lifestyle can lead to many serious health problems, including weight gain. People trying to lose weight should include much exercise in their daily routine.
- Getting more sunlight. A 2016 review indicates that exposure to sunlight in animals could lead to a reduction in weight gain and metabolic dysfunction. The review notes that few studies have looked at the effects of sunlight on humans with respect to weight gain and that more research is required.
- Exercise: Vigorous exercise trims all your fat, including visceral fat. Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.
- Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first. Getting enough fiber can help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day -- without any other diet changes -- build up less visceral fat over time than others.
- Sleep: Getting the right amount of shut-eye helps. In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night.
- Stress: Everyone has stress. How you handle it matters. The best things you can do include relaxing with friends and family, meditating, exercising to blow off steam, and getting counseling.
Mar 19, 2024 · Learn how to reduce visceral fat, the belly fat that can increase your risk for chronic conditions, with 14 strategies from a psychologist and registered dietitian. Find out how to exercise, eat, sleep and manage stress for a healthier waistline and well-being.
Jan 10, 2024 · Forbes Health shares five expert tips on how to lose belly fat safely through exercise, diet and lifestyle changes. Here's what you need to know.
