researchers found that people who ate more than five homemade meals per week were 28 percent less likely to have a high body mass index, and 24 percent less likely to carry too much body fat than those whole only downed three meals at home.

The researchers explain that people who cook their own meals may simply have other good-for-you habits, like exercising more. However, they also concluded that home cooks ate more fruits and vegetables along with a wider variety of foods , have healthier methods of prepping their food, and splurge less on foods high in calories and sugar.

Consider any of the healthy eating books below to get started. Avoid sugary foods. Research has found a link between eating a lot of sugar and having higher amounts of belly fat. Having too much sugar can also cause spikes and crashes in your blood glucose levels, Cording says.

Skip ultra-processed foods. Processed foods cause a lot of the same issues with weight loss as sugar in that they can lead to excess calories, Cording says. She recommends trying to have as many whole foods as possible and keeping processed foods to a minimum. Cut back on simple carbs.

Simple carbs like those found in breakfast cereal, white bread, and cookies, convert into sugar in your body, and that can mess with your blood sugar balance and contribute to bodily inflammation, Cording says.

Take a pass on sodas and juices. These can be fast and easy ways to cut calories, while sliding some healthier foods into the mix, she says. You can then start to identify action steps to change that behavior. Research has repeated linked belly fat with serious health complications.

Cheskin says. Because belly fat—also known as visceral fat, or the deep abdominal fat that surrounds your organs—is more temporary, it circulates throughout the bloodstream more regularly and is therefore likelier to raise the amount of fat in your blood.

Why does belly fat usually form? Certain other factors, like not getting enough sleep or being stressed out can also raise your risk of developing more belly fat, Cording says. Fat including belly fat also helps with temperature regulation to keep you warm.

But the concern with belly fat is having too much of it. Getting your belly fat down is going to take longer than most other fat, so have a sustainable plan that can take you all the way to your goal.

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sign in. 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. Look at all the people who have expired from this this will not go unpunished. But the main focus is these doctors are not handling this situation correctly.

After anybody that has been diagnosed with diabetes. These people are not dealing with this situation correctly thousands of lives are being lost because of their inadequacy. It is a pandemic this is a pandemic. Instead, go and see a registered dietician to figure out what works for you.

First of all calories a day is WAAAAAAY too low for most adults, calories depending on weight and height is more reasonable for an adult male. You should get a calorie counter app that will tell you how many calories you need to consume to lose weight.

Second of all you need a BALANCED DIET. That means a combination of carbs, fruits, veggies and protein. You need to work out your whole body and that includes doing a combination of cardio and strength training exercises to lose weight.

Mo Reid, I like your strategy. I need to try that. As nothing else has worked for me. I just know if I have enough time left.

No sugar, pies, cakes, breads, milk, butter, cookies, or candy. No fat food like meats. No late snacks before bed time. Also No beer. I would be willing to try this if the program was described in detail and the costs were presented in total — rather than by the day. Programs that are NOT upfront about these details indicate to me that they have something to hide.

As a researcher myself, this program makes a lot of promises and goes out of its way to hide details supporting claims. Sugar will be my undoing. I have no desire to control it or reduce my intake of it.

Yet I am unhappily overweight. What to do? I suppose I will just have to get some self control building skills. Eay less, do more and do it with the knowledge that I am not going to SEE a difference before I FEEL a difference. Your attitude is going to get a boost from the endorphin release which is no small potatoes….

pardon the high carb pun. That attitude boost is essential to recognize and hold stock in while physical changes catch up. This phase could discourage most efforts as non effective but trust when I say that there is NO EASY WAY!! Nothing good comes easy and hard work is still the only way to succeed!

There is no substitute for HARD WORK!! Your gonna want to quit before you get started if you seek immediateb validation from the scale or mirror. Your receptors have to be on ultra high alert to benefit from the natural endorphin release you will experience from just a couple of days of healthy routine.

Remember only YOU can be honest with yourself, and truthfully sticking to a diet of unprocessed foods, no snacks beyond a cucumber or ice water, and portion control at each meal setting.

Add to this your increased physical activity and endorphins are going to easily take priority to the dopamine release experienced during snack time. Addiction has many faces, none so easily misperceived as a lifestyle than obesity.

Excess drugging, drinking and sexing are all addictions, food is no different. The lengths people go to hide consumption, the feeling of dread when its time to shop for clothing or go out in public are the equivalent of being put through a series of judgements by not just people or businesses, but society as a whole.

The human mind is the most powerful tool at our disposal, and making a choice is never easy, dedication to that choice is even harder still. I assure you with each minute that passes it will get easier. Thats the endorphins and your senses kicking your self esteem in the rump, and for the first time in a long time, your eyes may not see what your body is up to, but your brain does.

Soon after your skin will begin to melt, like a snow man from the head down. Results will follow and for some they will follow swiftly. Will check back with results soon as I get some, positive or negative. Email address is optional.

If provided, your email will not be published or shared. Save my name, email, and website in this browser for the next time I comment.

Home About Contact Newsletter Trending News. Facebook Twitter YouTube Pinterest Newsletter RSS. Home Health News By SciTechDaily. com August 26, Excessive visceral fat, which surrounds vital organs and poses health risks, is a growing issue in Western countries, affecting both overweight and thin individuals.

SHARE TWEET REDDIT EMAIL SHARE. More on SciTechDaily. Give me a healthy diet. I weigh lbs and would love to loose lbs. Charles August 28, at am Reply.

Tychoxi August 28, at am Reply. Careful the sugar recommendations are for free sugars not total sugars. Foxwoman August 28, at am Reply. Matt August 28, at am Reply. Anthony August 28, at am Reply. Jeff August 28, at am Reply. Dan August 28, at pm Reply. Shawn August 28, at pm Reply.

Terry August 28, at pm Reply. Mo Reid-Cunningham August 28, at pm Reply.

The program is a life changer because it taught me the right approach to eating meals and the portions. Who says you have to go hungry or diet to reduce weight? Because of this program, I was able to maintain fit upto now. Help me I have 4 heart conditions plus edemia.

I can barely walk my lungs are filling with fluid because of this. Then it starts right back up water weight they call it puff huff I am disgusted. I only feel like resting and sleeping and drinking my water.

My weight keeps going up. Oh I have gastro intestinal bleeding too an ulcer in my stomach and bleeding hemorrhoids inside and out.

Now what help fatty. Hi helping Fatty. But , I do have heart issues along with COPD, Sleep apnea and rheumatoid arthritis. I am the very same. This year my weight too has increased up into lbs, I struggle to take it off.

Its frustrating to no end , exspecially when you try hard to feel better. My prayers go out to you in this struggle. Try to start doing some exercises while seated every day for about 10 mins.

Leg lifts. Arm lifts. Patting your body firmly to aid your circulation. Make this a regular habit. Eat more green vegetables with protein and leave out all carbohydrates and all processed foods. Soon the benefits of fresh foods with protein the size of yours closed fist will bring you healing.

All the best. This article is missing information about people in perimenopause and menopause and how hormone changes impact visceral fat and health risks that result. If being healthy, was only about eating right, exercise and sleep.

As much as I love wines I thought they were a big contributor to an excessive waistline, no? I was eating beans and green veggies only for 8 weeks, no sweet , no soda,no meat no bread. Did sit ups every day. My stomach is the same size. Dose people who write all dose food tips are making crap up just to have something to write.

No education in fitness health. If you wann get rid off stomach fet you need to get liposuction and tummi tac surgery. Do your research but I can tell you first hand it works.

Now I have a BMI of Wish me luck. I pray for all who struggle with losing weight and being healthy. I think we should support each other and be positive.

Peoples honest tips are appreciated. Before I eat anything I ask myself is this good for you? Will it nourish you? So far the weight loss is incredible! All good deeds will be blessed and surely our evil Deeds will have their day too. Look at all the people who have expired from this this will not go unpunished.

But the main focus is these doctors are not handling this situation correctly. After anybody that has been diagnosed with diabetes.

These people are not dealing with this situation correctly thousands of lives are being lost because of their inadequacy. It is a pandemic this is a pandemic. Instead, go and see a registered dietician to figure out what works for you. First of all calories a day is WAAAAAAY too low for most adults, calories depending on weight and height is more reasonable for an adult male.

You should get a calorie counter app that will tell you how many calories you need to consume to lose weight. Second of all you need a BALANCED DIET. That means a combination of carbs, fruits, veggies and protein.

You need to work out your whole body and that includes doing a combination of cardio and strength training exercises to lose weight. Mo Reid, I like your strategy. I need to try that. As nothing else has worked for me.

I just know if I have enough time left. No sugar, pies, cakes, breads, milk, butter, cookies, or candy. No fat food like meats. No late snacks before bed time. Also No beer. I would be willing to try this if the program was described in detail and the costs were presented in total — rather than by the day.

Programs that are NOT upfront about these details indicate to me that they have something to hide. As a researcher myself, this program makes a lot of promises and goes out of its way to hide details supporting claims. Sugar will be my undoing. I have no desire to control it or reduce my intake of it.

Yet I am unhappily overweight. What to do? I suppose I will just have to get some self control building skills.

Eay less, do more and do it with the knowledge that I am not going to SEE a difference before I FEEL a difference. Your attitude is going to get a boost from the endorphin release which is no small potatoes…. pardon the high carb pun. That attitude boost is essential to recognize and hold stock in while physical changes catch up.

This phase could discourage most efforts as non effective but trust when I say that there is NO EASY WAY!! Nothing good comes easy and hard work is still the only way to succeed!

There is no substitute for HARD WORK!! Your gonna want to quit before you get started if you seek immediateb validation from the scale or mirror. Your receptors have to be on ultra high alert to benefit from the natural endorphin release you will experience from just a couple of days of healthy routine.

Remember only YOU can be honest with yourself, and truthfully sticking to a diet of unprocessed foods, no snacks beyond a cucumber or ice water, and portion control at each meal setting.

Add to this your increased physical activity and endorphins are going to easily take priority to the dopamine release experienced during snack time. Addiction has many faces, none so easily misperceived as a lifestyle than obesity. Excess drugging, drinking and sexing are all addictions, food is no different.

The lengths people go to hide consumption, the feeling of dread when its time to shop for clothing or go out in public are the equivalent of being put through a series of judgements by not just people or businesses, but society as a whole. The human mind is the most powerful tool at our disposal, and making a choice is never easy, dedication to that choice is even harder still.

I assure you with each minute that passes it will get easier. Thats the endorphins and your senses kicking your self esteem in the rump, and for the first time in a long time, your eyes may not see what your body is up to, but your brain does.

Soon after your skin will begin to melt, like a snow man from the head down. Results will follow and for some they will follow swiftly. Will check back with results soon as I get some, positive or negative.

Email address is optional. If provided, your email will not be published or shared. Save my name, email, and website in this browser for the next time I comment. Home About Contact Newsletter Trending News.

Facebook Twitter YouTube Pinterest Newsletter RSS. Home Health News By SciTechDaily. com August 26, Excessive visceral fat, which surrounds vital organs and poses health risks, is a growing issue in Western countries, affecting both overweight and thin individuals.

SHARE TWEET REDDIT EMAIL SHARE. More on SciTechDaily. Give me a healthy diet. I weigh lbs and would love to loose lbs. Charles August 28, at am Reply.

Tychoxi August 28, at am Reply. Try combining it with a healthy diet to shed more visceral fat. Fiber can be divided into two broad categories — soluble and insoluble. The soluble kind mixes with water to form a viscous gel-like substance. This helps slow down the delivery of digested food from the stomach to the intestines These fatty acids are a major source of nutrition for colon cells.

For example, studies show that short-chain fatty acids help increase levels of fullness hormones, such as cholecystokinin, GLP-1 and PYY 23 , They can also help reduce levels of the hunger hormone ghrelin 25 , 26 , A study in 1, people found that simply increasing soluble fiber intake by 10 grams daily reduced the risk of visceral fat gain by up to 3.

To increase your fiber intake, try eating more flaxseeds, sweet potatoes, legumes and grains. You can also try taking a soluble fiber supplement. Eating more soluble fiber can help reduce visceral fat by suppressing your appetite and keeping gut bacteria healthy.

Try eating more soluble fiber-rich foods or taking a soluble fiber supplement. Protein is the most important nutrient for fat loss. Eating more protein can help fend off hunger by increasing levels of the fullness hormones GLP-1, PYY and cholecystokinin. It can also help reduce levels of the hunger hormone ghrelin 29 30 , Studies have shown that protein can help boost your metabolism as well, which in turn promotes weight loss and visceral fat loss 32 , Additionally, many studies show that people who eat more protein tend to carry less visceral fat 34 , 35 , Eating more protein may help you lose weight and visceral fat.

Try eating more protein-rich foods to help reduce visceral fat. Added sugar is very unhealthy. Studies have also shown that people who eat more added sugar tend to have more visceral fat 37 , 38 , In large amounts, fructose can get turned into fat by the liver.

This may increase visceral fat storage 37 , 40 , For example, in a study in 41 children aged 9—18, scientists replaced fructose in their diets with starch that provided the same amount of calories.

They found that this simple change reduced liver fat by 3. You can reduce your added sugar intake by simply eating more whole foods, such as fresh vegetables, fruits, lean meats and fish.

Added sugar is unhealthy and may increase visceral fat. Try eating more whole foods to reduce your intake of added sugar. Drinking a small amount of alcohol , especially red wine, can have health benefits In fact, several studies have shown that drinking too much alcohol may encourage fat to be stored as visceral fat 44 , A study in 8, Korean adults found that people who drank the most alcohol also had the largest waist circumference, a marker of visceral fat Another study in 87 women found that a moderate alcohol intake was also linked to carrying more visceral fat However, only a few studies on this topic exist.

More studies will help clarify the link between alcohol intake and visceral fat. Drinking too much alcohol regularly may increase visceral fat.

Try limiting your alcohol to small amounts. This is why they are added to processed foods, such as baked goods and potato chips However, studies have shown that trans fats can increase visceral fat and may cause numerous health problems 49 , In one six-year study, monkeys were fed either a diet rich in artificial trans fats or monounsaturated fats.

Fortunately, the Food and Drug Administration has realized the harm in trans fats. It has given food manufacturers three years from to either gradually remove trans fats from food products or apply for special approval Trans fats are incredibly bad for your health and linked to carrying more visceral fat.

Try limiting your intake of foods that contain trans fats, such as baked goods and potato chips. Studies have shown that a lack of sleep may increase your risk of visceral fat gain 54 , 55 , 56 , Additionally, several studies have linked sleep apnea, a condition that impairs breathing, with a higher risk of gaining visceral fat 59 , 60 , If you struggle to get enough sleep, try relaxing before bed or taking a magnesium supplement.

You can also find more proven tips here. Try to aim for at least 7 hours of sleep daily. Studies have shown that excess cortisol can increase visceral fat storage 63 , Women who already have large waists in proportion to their hips, which is a marker of visceral fat, tend to produce more cortisol when stressed A few proven strategies to reduce stress include exercising more, trying yoga or meditation or just spending more time with friends and family.

Studies have shown that chronic stress is linked to visceral fat gain. To relieve stress, try exercising more, yoga, meditation or more family time. Probiotics are live bacteria that can benefit your gut and digestive health.

Some studies suggest that certain probiotics can help you lose weight and visceral fat. They may reduce dietary fat absorption in the gut, increasing how much of it you excrete in feces In addition, probiotics may help promote higher levels of GLP-1, a fullness hormone, and ANGPTL4, a protein that may help reduce fat storage 68 , 69 , Studies have shown that some probiotic bacteria from the Lactobacillus family, such as Lactobacillus fermentum , Lactobacillus amylovorus , and especially Lactobacillus gasseri , may help you lose visceral fat 71 , 72 , For example, a study in healthy Japanese adults investigated the effects of taking Lactobacillus gasseri over a week period.

It found that people who took Lactobacillus gasseri lost 8. However, as soon as participants stopped taking the probiotic, they gained all of the visceral fat back within a month Interestingly, not all studies have shown that probiotics help weight loss.

In fact, some studies have shown that certain strains of probiotics like Lactobacillus acidophilus may actually lead to weight gain 74 , Research in this area is quite new, so future studies will help clarify the link between probiotic bacteria like Lactobacillus gasseri and visceral fat. Probiotics, especially Lactobacillus gasseri , may help you lose visceral fat.

However, more research in this area is needed. Intermittent fasting is a popular way to lose weight. Unlike dieting, intermittent fasting does not restrict any foods. It simply focuses on when you should eat them.

Following an intermittent style of eating will generally make you eat fewer meals and, in turn, fewer calories. Studies also show that intermittent fasting may help you lose visceral fat 76 , You can find out more about intermittent fasting and how to do it here. Visceral fat is incredibly harmful and may increase your risk of chronic disease, including heart disease, type 2 diabetes and even certain cancers.

Some of these include eating fewer carbs and less added sugar, doing more aerobic exercise and increasing your protein intake.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. We all have belly fat, but having too much can harm your health.

This article explains the different types of belly fat, how they affect your health…. Visceral fat is located near vital organs like the liver and stomach. Find out about diagnosis, the complications it may cause, and more.

Everyone is born with subcutaneous fat. It can indicate risk for…. Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed….