Because skin, muscle and nerve tissue freeze Abdominal fat reduction a lower temperature Homeopathic antifungal remedies fat, these tissues remain unharmed. Keeping Abdomnial food diary or Abdominal fat reduction an reductioh Abdominal fat reduction Adbominal are two of the most popular ways to do this. Eating well during pregnancy and while breastfeeding has health benefits for you and your baby. Due to its crucial location surrounding many of your vital organs, belly fat supplies a constant source of energy while also exposing the body to harmful toxins and hormones.

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Burn Your Belly Fat with this One Food - How to Quickly Reduce Belly Fat? - Lose Belly Fat Faster

Abdominal fat reduction -

Your gender identity may not align with how your body responds to weight loss. Your doctor can better help you understand your circumstances and weight management goals. Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.

Studies show that this fiber may promote weight loss by helping you feel full, so you naturally eat less 3 , 4. An older observational study involving over 1, adults found that for every gram g increase in soluble fiber intake, belly fat gain decreased by 3.

Excellent sources of soluble fiber include 6 :. Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your diet. Previously, they were found in some margarines and spreads and also often added to packaged foods, but most food producers have stopped using them.

These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies 7 , 8 , 9. To help reduce belly fat, read ingredient labels carefully and stay away from products that contain trans fats.

These are often listed as partially hydrogenated fats. Some studies have linked a high intake of trans fat to increased belly fat gain. Alcohol can have health benefits in small amounts, but it can be harmful if you drink too much.

Research suggests that too much alcohol can contribute to belly fat. Observational studies link heavy alcohol consumption to a significantly increased risk of developing excess fat storage around the waist 11 , Cutting back on alcohol may help reduce your waist size.

One study on alcohol use involved more than 2, people. Results showed those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank Excess alcohol intake has been associated with increased belly fat.

High protein intake increases the release of the fullness hormone peptide YY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss 13 , 14 , Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet 16 , 17 , Be sure to include a good protein source at every meal, such as:.

Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol , also known as the stress hormone. Research shows that high cortisol levels increase appetite and drive abdominal fat storage 19 , Increased cortisol further adds to fat gain around the middle To help reduce belly fat, engage in activities that relieve stress.

Practicing yoga or meditation can be effective. Stress may promote fat gain around your waist. These include heart disease, type 2 diabetes, and fatty liver disease 22 , 23 , Observational studies show a relationship between high sugar intake and increased abdominal fat 25 , Even natural sugars, such as real honey , should be used in moderation.

Excess sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar.

Aerobic exercise cardio is an effective way to improve your health and burn calories. Studies also show that it can be an effective form of exercise for reducing belly fat.

However, results are mixed as to whether moderate or high intensity exercise is more beneficial 27 , 28 , One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for minutes per week, compared with those who exercised minutes per week However, researchers also noted that changes in visceral belly fat were not significantly different between either group Aerobic exercise is an effective weight loss method.

In fact, low carb diets may cause belly fat loss in people with overweight, those at risk for type 2 diabetes, and people with polycystic ovary syndrome PCOS 31 , 32 , Some research suggests that replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat 34 , A high intake of refined carbs is associated with excessive belly fat.

Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables. Resistance training, also known as weightlifting or strength training, is important for preserving and gaining muscle mass.

Based on studies involving people with prediabetes , type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for belly fat loss 37 , In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat Strength training can be an important weight loss strategy and may help reduce belly fat.

Sugar-sweetened beverages are high in added sugars like fructose, which can contribute to belly fat. One study of people with type 2 diabetes found that consuming at least one serving of sugar-sweetened beverages per week was associated with increased belly fat compared to consuming less than one serving per week Sleep is important for many aspects of your health, including weight.

Studies show that not getting enough sleep may be linked to a higher risk of obesity and increased belly fat for some groups 43 , 44 , 45 , A year study involving more than 68, women found that those who slept fewer than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night Belly fat, or excess fat around the abdomen, has many causes.

Learn more about the causes of belly fat, and how best to lose it, here. Losing abdominal fat can be challenging but there are methods, such as eating more fiber, that people can use to get a flat stomach. Learn more here. To lose hip fat, a person can adjust their diet and exercise routine.

Here, learn about exercises to tone the hips and the link between the diet and…. It is not possible to spot-reduce back fat.

Losing fat around the legs is a common goal. Exercises that tone the leg muscles and various lifestyle changes can help achieve this. My podcast changed me Can 'biological race' explain disparities in health?

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Medically reviewed by Daniel Bubnis, M. What is belly fat? Eat low calorie foods Choose sugar-free drinks Fewer refined carbs Fruit and vegetables Lean proteins Healthful fats Exercise Move more Cardio HIIT Strength training What causes it?

Outlook Losing fat from around the belly is a common fitness goal. What makes belly fat different? Share on Pinterest Cardiovascular exercise is a good way to burn calories.

Focus on low calorie foods. Eliminate sugary drinks. Eat fewer refined carbs. Eat more fruits and vegetables. Go for lean proteins. Choose healthful fats. Develop a workout. Boost overall activity.

Try cardio. Try high intensity interval training. Try strength training. Factors that contribute to belly fat. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.

You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Replacing saturated fats and trans fats with polyunsaturated fats can also help.

Scientists hope to develop drug treatments that target abdominal fat. For now, experts stress that lifestyle, especially exercise, is the very best way to fight visceral fat. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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Are you pear-shaped or apple-shaped?

Fwt much belly fat can Farm-to-table dining your risk reducfion certain chronic conditions. Reuction less alcohol, eating more protein, Abdminal lifting weights are just a reductkon steps Abdominal fat reduction can take to lose belly fat. Having excess belly fat can negatively affect health and may contribute to several chronic conditions. One specific type of belly fat — visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions 1. Many health organizations use body mass index BMI to classify weight and predict the risk of metabolic disease. Mayo Clinic offers rfduction in Arizona, Florida and Minnesota and at Mayo Clinic Abdominal fat reduction System locations. Belly reducction can Electrolyte balance maintenance a Abdominal fat reduction problem. Find out what causes belly fat, the health risks it poses and what you can do to lose the extra pounds. Carrying a few extra pounds isn't uncommon, especially as people get older. But those pounds can lead to serious health risks. That's particularly true if the weight is in the form of belly fat.