Excess sodium can also cause bloating due to increased water retention. While there are plenty of healthy packaged foods out there, there are just as many that aren't as great. Opt for freshly prepared foods most of the time to help reduce your intake of processed, packaged foods that can cause belly bloat.

For example, swap a high-added-sugar bowl of cereal for a Green Smoothie made with fresh fruits and vegetables to get your day going in the morning.

Protein serves a dual role in helping you reduce belly fat by increasing and maintaining muscle mass and metabolism, while also helping to stave off hunger. Eating protein could also lead to increased satisfaction after a meal, which may help you eat fewer calories later in the day.

This Chipotle Chicken Quinoa Burrito Bowl is a great lunch option to help you feel full and tide you over until your next meal. Fiber is a type of carbohydrate that your body can't digest. It helps regulate the body's use of sugar as it slowly passes through your digestive system.

Increasing your daily fiber intake can result in greater satisfaction after meals since it helps fill you up. Your blood sugar is less likely to spike and crash when you eat more fiber, too. Because of this, you'll stave off that "hangry" feeling, which means you won't be reaching for anything and everything in sight—which also reduces the number of total calories eaten for the day.

When trying to lose belly fat, aim to get at least 25 grams of fiber in your diet each day. Foods that are rich in fiber include pulses, like lentils and beans; apples and pears, with the skin; nuts and seeds; and cruciferous vegetables like broccoli and Brussels sprouts.

Try this recipe for Tabbouleh with Chickpeas for a fiber-packed side dish or a one-dish dinner! In an ideal world, we would be able to target the exact part of our body we want to burn calories from—but that's not how it works.

Thankfully, there are a few exercises that are especially effective at burning fat from the belly area—and from the rest of your body. If your go-to warm-up or cardio workout is on the treadmill, try bumping up the incline of your machine.

Walking on an incline burns up to How many extra calories you burn on an incline depends on speed and your weight. You can also incorporate hills into outdoor workouts. Rather than a long and low-intensity cardio workout, try the HIIT method of exercise—intense, fast-paced intervals that can leave you completely exhausted after only a to minute session.

This form of cardio training also incorporates strength training exercises and increases the afterburn effect , allowing your body to continue burning calories after your workout is over. You can rotate between 30 seconds of your favorite exercises, with rest in between, as long as they work a variety of muscle groups—such as squats, push-ups and kettlebell swings.

You can lose belly fat but still have a weak core, so strengthening and toning your abs when trying to lose belly fat is crucial, as well. To make a traditional plank routine more challenging, add in side planks:. Too little sleep —or too much of it—can throw your stress and regulatory hormones out of whack, which may lead to weight gain.

A single night of sleep deprivation can increase levels of ghrelin, a hormone that promotes hunger, making you more likely to overeat the next day, according to a study in the journal Obesity. Reduced sleep may also lead to fatigue during the day and less physical activity, which may be another reason why people who don't get enough sleep on a regular tend to gain weight.

If you're dehydrated , it can be hard to tell if you're hungry or just thirsty. If you're craving a midday snack, have a glass of water and wait a few minutes before reassessing your hunger level.

Water also helps food move through your digestive system, lessening feelings of bloating. Various diet and exercise adjustments can help.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. What causes an increase in belly fat? Medically reviewed by Daniel Bubnis, M. Poor diet Lack of exercise Alcohol Stress Genetics Poor sleep Smoking Why is it dangerous?

How to lose belly fat Summary There are many reasons why people gain belly fat, including poor diet, lack of exercise, and stress. Poor diet. Lack of exercise. Too much alcohol.

Poor sleep. Why is belly fat dangerous? How to lose 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.

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We may earn commission from links on this page, but we only recommend products we back. Why Trust Us? The decision to lose weight is and should be a personal one. Meet the experts : Chris Gagliardi is a certified personal trainer at the American Council on Exercise ACE ; Jessica Cording, R.

Keep in mind that weight is only one component of a healthy body, and that you can absolutely have belly fat and still be a healthy person.

Weight loss—and sustainable weight loss in particular—is usually a process that takes time, says Jessica Cording, R. But there are some things you can do to speed up the process.

Accept that your behaviors will adjust. For example, when out at happy hour with friends, you may lose track of how much you're eating or drinking.

The most basic approach to weight loss is burning more calories than you consume. For instance, since 3, calories equals one pound of fat, a weight loss app —or even just a pen and paper—can help you decide how many calories you need to cut from your diet or burn at the gym in order to meet your goals.

This online tool asks you to you enter in information about your current weight and activity level, along with what your weight loss goals are and how much time you want to spend reaching them.

From there, it will give you an estimated amount of calories you should strive to eat each day. Eat more fiber. Instead, eat more fibrous foods like whole grain breads, oats, vegetables, fruits, beans, legumes, and chia seeds. A study from the Annals of Internal Medicine showed that for those who have a hard time following a strict diet, simplifying the weight loss approach by just increasing fiber intake can still lead to weight loss.

Women should aim for at least 25 grams of fiber per day based on a 2,calorie diet, according to the most recent U. Dietary Guidelines. Start with our high-fiber diet plan. Walk every day. One of the biggest mistakes people make when trying to lose weight is that they try to do too much too soon and get burnt out.

An easy way to approach it: Commit to going for a quick, minute walk after dinner, and slowly increase the time as you become more comfortable with daily movement. Begin strength training. To get started, lift weights at least two days per week and work up from there, says Gagliardi. Embrace healthy fats.

If you want to lose fat, you have to eat fat the healthy kind, that is. Adding healthy fats, in the form of monounsaturated and polyunsaturated fats, can help you feel more satisfied with your meals. Yasi Ansari , M.

Load up on protein. This helps them grow bigger and stronger, nudging out body fat in the process. As a general rule of thumb, aim to get at least 70 grams of protein throughout the day, says Dr. This is especially important before you exercise.

The result? You eat more calories than you burn and end up with excess belly fat.

Studies show that excess body fat accumulation is a major factor in the development of insulin resistance, blood vessel dysfunction, fatty liver, atherosclerosis plaque buildup in the arteries , high blood pressure, and metabolic syndrome Research also suggests that people who have more visceral fat are at a greater risk of several health conditions, such as type 2 diabetes, metabolic disease, fatty liver, and elevated heart disease risk factors like high blood fat and blood pressure levels 18 , 20 , 21 , Additionally, a study in over 36, people found that those with a higher amount of visceral fat than subcutaneous fat were more likely to die from any cause than those who had lower amounts of visceral fat Having a larger waist circumference is also strongly linked to increased disease risk.

Waist circumference is a way to assess total abdominal fat, so both subcutaneous and visceral fat are contributing factors to this measurement Studies consistently show that maintaining a healthy waist circumference and reducing waist circumference through diet and exercise leads to significant improvements in many aspects of health, especially heart health and diabetes risk 24 , 25 , 26 , 27 , 28 , 29 , Visceral fat is strongly linked to increased disease risk.

Keep in mind that, although diet and lifestyle play a significant role in belly fat accumulation, factors like your age, sex, and genetics also have an effect.

Fortunately, there are a number of ways to lose excess belly fat, and in turn, reduce your risk of many health conditions. Here are some evidence-based tips to lose belly fat :.

In addition to the tips listed above, recent research suggests that some people with too much belly fat may benefit from reducing their carb intake. Interestingly, both diets resulted in similar amounts of weight and total body fat loss, but the low carb, high fat diet was more effective at reducing belly fat, specifically.

Other studies have also found that restricting carbs may help reduce visceral fat among people at risk of developing type 2 diabetes, as well as women with polycystic ovarian syndrome PCOS 54 , However, diet is highly individualized, and some people may obtain better results with a higher carb intake, particularly if those carbs are consumed as part of a fiber-rich, plant-forward diet that includes whole grains, legumes, vegetables, and fruit Working with a knowledgeable healthcare professional like a registered dietitian can help you choose an appropriate dietary pattern that promotes belly fat loss and overall health and meets your specific needs and preferences.

Belly fat reduction strategies include exercising more, eating more fiber-rich foods, cutting out sugary beverages and ultra-processed foods, and getting enough sleep. Also, consider working with a registered dietitian for personalized nutrition advice.

Having excess amounts of belly fat, especially the visceral type, is associated with negative health outcomes, including an increased risk of developing conditions like metabolic disease and fatty liver. Fortunately, there are many healthy ways to reduce excess belly fat, including increasing your intake of nutrient-dense foods, getting enough sleep, and moving your body more.

Remember that creating healthy, sustainable habits is much more important for your overall well-being than aiming for quick weight loss. If you need more personalized dietary advice on how to lose excess belly fat and reduce your disease risk, contact a knowledgeable registered dietitian.

Once that becomes a habit, increase your walking time or add another activity that you enjoy. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Walking is a great form of physical activity that's free, low risk and easy to do. Importantly, it can also help you lose weight and belly fat.

Excess belly fat is very unhealthy. It can drive diseases like heart disease and type 2 diabetes. Here are 11 things that can make you gain belly fat.

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New research reveals the states with the highest number of prescriptions for GLP-1 drugs like Ozempic and Wegovy. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The 2 Types of Belly Fat and How to Lose It.

Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT , Nutrition , Personal Training — By Jillian Kubala, MS, RD on August 18, Types of belly fat Why belly fat is harmful Tips to lose belly fat Bottom line There are many healthy ways to reduce excess belly fat, including increasing your intake of nutrient-dense foods, getting enough sleep, and moving your body more.

What are the different types of belly fat? Why excess belly fat may harm health. Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes. In women, it is also associated with breast cancer and the need for gallbladder surgery.

Fat accumulated in the lower body the pear shape is subcutaneous, while fat in the abdominal area the apple shape is largely visceral. Where fat ends up is influenced by several factors, including heredity and hormones.

As the evidence against abdominal fat mounts, researchers and clinicians are trying to measure it, correlate it with health risks, and monitor changes that occur with age and overall weight gain or loss. The fat you can pinch is subcutaneous fat. The fat inside your belly the visceral fat can be seen and measured, but not pinched.

How do you lose belly fat? No surprise: exercise and diet. Staying physically active throughout the day as well as scheduling time for structured exercise may be even more important than diet. Research suggests that fat cells — particularly abdominal fat cells — are biologically active.

It's appropriate to think of fat as an endocrine organ or gland, producing hormones and other substances that can profoundly affect our health.

Although scientists are still deciphering the roles of individual hormones, it's becoming clear that excess body fat, especially abdominal fat, disrupts the normal balance and functioning of these hormones. Scientists are also learning that visceral fat pumps out immune system chemicals called cytokines — for example, tumor necrosis factor and interleukin-6 — that can increase the risk of cardiovascular disease.

These and other biochemicals are thought to have deleterious effects on cells' sensitivity to insulin, blood pressure, and blood clotting. One reason excess visceral fat is so harmful could be its location near the portal vein, which carries blood from the intestinal area to the liver.

Substances released by visceral fat, including free fatty acids, enter the portal vein and travel to the liver, where they can influence the production of blood lipids.

Visceral fat is directly linked with higher total cholesterol and LDL bad cholesterol, lower HDL good cholesterol, and insulin resistance. Insulin resistance means that your body's muscle and liver cells don't respond adequately to normal levels of insulin, the pancreatic hormone that carries glucose into the body's cells.

Glucose levels in the blood rise, heightening the risk for diabetes. Now for the good news. So what can we do about tubby tummies? A lot, it turns out. The starting point for bringing weight under control, in general, and combating abdominal fat, in particular, is regular moderate-intensity physical activity — at least 30 minutes per day and perhaps up to 60 minutes per day to control weight and lose belly fat.

Strength training exercising with weights may also help fight abdominal fat. Spot exercising, such as doing sit-ups, can tighten abdominal muscles, but it won't get at visceral fat.

Diet is also important. Pay attention to portion size, and emphasize complex carbohydrates fruits, vegetables, and whole grains and lean protein over simple carbohydrates such as white bread, refined-grain pasta, and sugary drinks. 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. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School.

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Statistics suggest that out of months in his life, the average man in the U. spends approximately months watching TV, five months complaining about his boss, and five months waiting on hold. Think of the other things you could do with those months of your life. You could find activities that are better for your health and will help keep the belly fat away.

Unfortunately, sit-ups and crunches can't eliminate visceral fat directly. You can't reduce fat from specific parts of your body by exercising that body part; our bodies simply don't work that way. With sit-ups or other abdominal exercises, you're toning the abdominal muscles but not burning intra-abdominal fat.

The key is to lower your overall body fat with moderate-intensity physical activity and a healthy diet; when you reduce your total body fat, you'll also be reducing your belly fat.

So if you want to do abdominal exercises, make them part of your fitness routine. Just don't treat them as a substitute for the recommended minutes of weekly moderate-intensity physical activity.

While sit-ups can't "target" belly fat, what they can do is help you burn calories, strengthen your core and develop more muscle. Because muscle is more metabolically active than fat, the more muscle you have, the more calories you'll burn when you're at rest.

You can also try lifting heavier weights and resting less between repetitions, which can promote calorie burning after you leave the gym. Burning those extra calories can help you achieve and maintain a healthier weight in conjunction with regular cardiovascular exercise and a healthy diet.

A recent study of 70, individuals showed that those getting less than five hours of sleep were more likely to gain 30 or more pounds. So far, there is not one single drug that is approved by the Federal Drug Administration for the reduction of belly fat. Supplements claiming a "one trick solution" to belly fat are not strictly regulated, and a lot of the claims made in the ads are not backed up by research.

The bottom line is that when it comes to belly fat, the answer is not in drugs or supplements. Enjoying a healthy lifestyle should be the focus.

And while that's not as simple as swallowing a pill, the benefits will last a lifetime. Losing Belly Fat. Home RUSH Stories Losing Belly Fat. Share to Facebook Share to Twitter Share to LinkedIn Share via Email. By Judy Germany. In short, no. Yeah, we were bummed to hear that too.

First of all, what is belly fat? There are different types of fat: Subcutaneous fat Subcutaneous fat is the looser fat that lets you "pinch an inch" and can accumulate just under the skin Intramuscular fat Intramuscular fat is found within the skeletal muscles Visceral fat Visceral fat is the packed between your abdominal organs stomach, liver, kidneys, etc.

So, no, there's not. But here's what you can do. Start simple Typically there are many things you may need to improve to lose belly 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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How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. June 25, Visceral fat more of a health concern than subcutaneous fat Though the term might sound dated, "middle-age spread" is a greater concern than ever.

Are you pear-shaped or apple-shaped? Exercise and dieting helps you lose belly fat So what can we do about tubby tummies? Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email.

Print This Page Click to Print. However, there is a lack of scientific evidence to confirm that these products are safe or effective. Meanwhile, a person can lose weight and reduce fat through proven natural methods , including changing the diet and getting specific types of exercise.

This article looks at some natural ways to lose belly fat. We also describe the factors that contribute to a buildup of fat in this area, and how this buildup can harm health. Visceral fat — also known as abdominal, stomach, or belly fat — is a potentially harmful type that surrounds organs in the abdomen.

Reducing the amount of abdominal fat can have significant health benefits for some people. Visceral fat releases hormones that can lead to type 2 diabetes , heart conditions, and other health problems. This type of fat is less visible than subcutaneous fat, which sits just below the skin.

However, a tangible increase in waist circumference can indicate can increase in visceral fat. Visceral fat is highly responsive to what a person eats.

Making key dietary changes and doing the right kinds of exercise can reduce levels of this type of fat. One of the most effective ways to lose body fat is to eat fewer calories than the body burns. This leads to fat loss throughout the body, including the abdomen.

Eating fewer calories than the body uses up creates a caloric deficit. This can help burn both visceral fat and excess subcutaneous fat. Eating fewer foods that are high in calories and low in nutrition — for example, processed foods, baked goods, and french fries — is a beneficial way to create a caloric deficit and improve health.

Try replacing these foods with nutritious, low calorie options, such as fruits, vegetables, pulses, and whole grain foods. Taking in excess sugar seems to be a main driver of weight gain, especially in the abdominal area. A high sugar intake may increase levels of visceral fat by promoting insulin resistance and spurring inflammation throughout the body.

It can be easy to consume high levels of sugar in drinks without realizing it. Check the sugar contents of beverages such as soda and sweetened tea and coffee. For many people, reducing the amount of sugar in hot drinks and eliminating soda can remove excess sugar from their diets.

Refined carbohydrates are low in nutritional value but high in calories. These carbs are in white bread, refined grains, and sugary foods and drinks. Research has also linked refined carbs to the development of abdominal fat. Try replacing refined carbohydrates with complex carbohydrates.

These exist in fruits, vegetables, and whole grain foods. Fruits and vegetables can provide complex carbohydrates, which are a healthful, low calorie alternative to refined carbohydrates. Fruits and vegetables also add fiber to the diet.

Research suggests that fiber can reduce the risk of type 2 diabetes — a condition linked with visceral fat accumulation and overweight — and help regulate blood sugar.

Lean protein sources include nuts, legumes, and lean meats. Adding these to the diet can help encourage feelings of fullness after eating and reduce cravings for sugary snacks. At the same time, it can help to reduce or eliminate the consumption of fatty meats, including beef and processed meats.

Some dietary fat is necessary in a healthful diet, but not all fat sources are equally beneficial. Saturated fats and trans fats can harm the heart, increasing the risk of heart disease and stroke. They can also lead to weight gain and are closely linked with the development of visceral fat.