How to Reduce Belly Fat

Jun 16

What’s the skinny on belly fat?

In this blog, we’re going to break down what belly fat is, myths about it, and how you can get rid of it.

What is belly fat?

The fat just below your skin in much of your body — the kind you can pinch — is called subcutaneous fat, which is fairly harmless.

Visceral fat, on the other hand, is very harmful. It accumulates deep within the abdominal cavity, where it can't be pinched, but pushes the belly out. It's called visceral fat because it cushions the viscera (internal organs like your stomach and intestines).

The heavier you are, the more fat ends up being deposited around your abdominal organs and your heart.

This fat is dangerous.

Visceral fat cells secrete hormones and other chemicals linked to diseases such as high blood pressure, diabetes, heart disease.

What determines how much I weigh and how much belly fat I have?

How much a person weighs depends in large part on four things:

Calories taken in each day.
Calories burned off each day.
Age.
Genetics.

People who regularly eat and drink more calories than they burn each day are more likely to gain extra weight, including belly fat.

Getting older also makes a difference. People lose muscle as they age. And the problem is worse for those who are not physically active. Loss of muscle mass decreases how quickly the body uses calories. That can make it more challenging to maintain a healthy weight.

Many women notice an increase in belly fat as they get older even if they don't gain weight. This is likely due to a lower level of estrogen because estrogen seems to have an effect on where fat is located in the body.

Genes can also play a role in how you gain weight and where your body stores fat.

You gain weight when you eat more calories than you burn — or burn fewer calories than you eat, according to the Mayo Clinic.

Some people seem to lose weight more quickly and more easily than others. But everyone loses weight by burning more calories than are eaten. The bottom line is calories count. To lose weight, you need to eat fewer calories or burn more calories through physical activity. Or you can do both.

How much belly fat should you have?

Women have too much belly fat if their waists are 35 inches, men 40 inches. Above these levels, you may be at risk for heart disease and other conditions. To measure your waist:

Stand and place a tape measure around your bare stomach, just above your hipbone.
Pull the tape measure until it fits snugly, but it doesn't push into the skin. Make sure the tape measure is level all the way around.
Relax, exhale and measure your waist. Don't suck in your stomach as you measure.

In general, the greater the waist measurement, the higher the health risks.

Do You Gain More Belly Fat as You Age?

Unfortunately, yes. As we age, our metabolism slows down, and we tend to lose muscle mass, which can lead to an increase in body fat, including around the belly. Hormonal changes, particularly during menopause for women and lower testosterone levels in men, also contribute to this. This means it’s even more important to focus on healthy habits as we get older.

Do Men and Women Gain Belly Fat Differently?

Yes, they do. Men tend to store fat in their abdominal area more than women, which is why 'beer belly' is a common term for men. Women, on the other hand, often store fat in their hips, thighs, and buttocks, although they also gain abdominal fat, especially after menopause. These differences are largely due to hormones like estrogen and testosterone."

Why do many women see an increase in belly fat before and during menopause?

During perimenopause, you will still have a menstrual cycle. However, it may be changing and accompanied by symptoms like hot flashes, mood swings and weight gain. These symptoms can start up to seven to 10 years prior to menopause and are due to hormonal fluctuations in the amount of estrogen and progesterone your body is producing, according to experts. Those fluctuations in hormones, along with other factors, can result in rapid weight gain.

What causes menopause weight gain?

The decrease in estrogen and progesterone, along with aging in general, triggers metabolic changes in the body. One change is a decrease in muscle mass, resulting in fewer calories being burned. If fewer calories are being burned, fat grows. Genetics, lack of sleep and a sedentary lifestyle play a role as well. It can be a vicious cycle. We lose muscle tone and accumulate more fat as our metabolism is slowing down, contributing to more weight gain. And that cycle continues.

Can You Burn Belly Fat by Doing Ab Exercises?

Unfortunately, no. Spot reduction, or losing fat in a specific area by exercising that part of the body, is a myth, according to many studies. Ab exercises will strengthen and tone the muscles underneath, but they won't specifically burn the fat on top.

What is the Best Way to Lose Belly Fat?

To lose belly fat, you need to focus on overall fat loss through a combination of diet, cardio, and strength training. The key is a combination of healthy eating, regular exercise, and lifestyle changes. MyPlate.gov is one approach that focuses on a balanced diet rich in whole foods, lean proteins, healthy fats, and plenty of fruits and vegetables. Cut back on sugary drinks, processed foods, and excess carbohydrates. Remember, it’s not just about eating less but eating smart. For more tips on losing weight at midlife and beyond, check out our interview with Stephen Perrine, author of the Whole Body Reset.

To take in fewer calories than you burn, the 2020-2025 Dietary Guidelines for Americans recommends cutting 500 to 750 calories a day to lose 1 to 1.5 pounds (0.5 to 0.7 kilograms) a week. Add more physical activity to get to your weight-loss goals faster and maintain your weight loss.

A health care provider, such as a doctor or registered dietitian, can help you explore ways to lose weight.

Can I Lose Belly Fat by Following Eating Approaches Like Keto, Carnivore, Gluten-Free, Vegan?

Yes, you can, but it's not just about the type of diet. The key is maintaining a calorie deficit, eating whole, nutrient-dense foods, and avoiding processed and high-sugar foods. Different diets work for different people based on their individual preferences and how their body responds."

For instance, the keto diet focuses on high fats and low carbs, which can help some people lose weight by reducing appetite and stabilizing blood sugar levels. A vegan diet, which is plant-based, can also be effective if it includes plenty of whole foods and is low in processed sugars."

Ultimately, the best diet is one you can stick to long-term and that supports your overall health.

What is the Best Exercise to Burn Belly Fat?

A well-rounded exercise plan includes both cardio and strength training to boost metabolism. High-intensity interval training, or HIIT, in particular is highly effective. HIIT involves short bursts of intense activity followed by rest or low-intensity exercise. This type of workout can boost your metabolism and burn fat more efficiently.

Aim to do at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, along with strength training exercises twice a week."

Check out our Belly Fat Burning Workout!

We invite you to try our 30 Minute Belly Fat Workout that includes both strength training and a HIIT workout that drops on Tuesday, June 18th, 2024! This routine is designed to maximize fat burning and build muscle, giving you the best of both worlds. Before starting any new diet or exercise program, it's always a good idea to check with your healthcare professional to make sure it's safe for you.

So remember, the best way to lose belly fat is to adopt a healthier lifestyle overall that includes a balanced diet and exercise.

References:

Harvard T.H. Chan School of Public Health. "Abdominal Obesity and Your Health"

National Heart, Lung, and Blood Institute. "Assessing Your Weight and Health Risk."

Mayo Clinic. "Metabolism and Weight Loss: How You Burn Calories."

Cleveland Clinic. "Menopause and Belly Fat."

American Journal of Clinical Nutrition. "Sex Differences in Fat Distribution"

Journal of Clinical Endocrinology & Metabolism. Changes in Regional Fat Distribution and Anthropometric Measures Across the Menopause Transition

Journal of Strength and Conditioning Research. Regional Fat Changes Induced by Localized Muscle Endurance Resistance Training

Harvard Medical School. "Healthy Eating Plate."

National Institutes of Health: Increased dietary fiber is associated with weight loss among Full Plate Living program participants

Want to try our HIIT workouts? Check out our HIIT playlist!