The struggle to lose belly fat is timeless, as many individuals grapple with this challenge. Accumulation of fat around the midsection poses significant health risks, making it crucial to understand the implications of visceral fat.
Visceral fat, located deep within the body and surrounding vital organs, is associated with an elevated risk of various health conditions, including type 2 diabetes, heart disease, as well as certain types of cancer, including breast and colorectal cancers.
For further insights, read about why belly fat is detrimental to your health.
What is Belly Fat?
Fat serves as an energy source for our bodies and provides essential insulation for organs, bones, and other tissues, protecting them from harm. However, excessive fat accumulation can lead to serious health complications. Two critical types of belly fat to be aware of are subcutaneous fat, which is situated just beneath the skin and gives the belly a soft and rounded appearance, and visceral fat, which is stored deeper in the abdomen around internal organs.
What is the Best Way to Lose Belly Fat?
Are you in search of a quick fix for losing belly fat? Unfortunately, there are no instant solutions; attempting to shed belly fat in just a few days often results in short-lived outcomes. The most effective strategy is to embrace healthy and sustainable weight loss by making smarter dietary choices, increasing physical activity, and adopting a healthier lifestyle overall. Discover more with our ten tips below.
For more insights, visit our ‘all you need to know about diets’ page for recipes and expert weight loss advice, including keto and the 5:2 diet.
10 Surprising Ways to Lose Belly Fat
The encouraging news is that adjusting your activity level, diet, and lifestyle can yield effective results in trimming your waistline.
1. Replace Sit-Ups with Aerobic Exercise
You can’t target fat loss in specific areas; instead, a combination of aerobic exercise and strength training is best for shedding stubborn belly fat. This approach helps burn calories, boost muscle mass, and elevate metabolism. Strive for at least 30 minutes of moderate-intensity activity on most days—activities as simple as brisk walking can make a difference. Once you’ve achieved your goals, maintaining regular exercise is key for preserving a flatter stomach.
2. Cut Fat Ahead of Carbs and Avoid Ultra-Processed Foods
Research indicates that a low-fat diet is often more effective than a low-carb diet for managing waist circumference. While reducing carbohydrates might facilitate overall weight loss, prioritizing fat reduction is proved to be more beneficial for decreasing belly fat.
Studies also link weight gain with ultra-processed foods (UPFs), meaning these should be consumed sparingly. UPFs encompass candies, fried snacks, processed meats, baked goods, and more. Learn more about UPFs and how to identify them.
3. Focus on Plant Fibre
Soluble fiber, found in foods like flaxseeds and avocados, has been shown to reduce abdominal fat. Additionally, it helps regulate appetite and supports gut health.
4. Pack in the Protein
Studies indicate that individuals consuming higher amounts of protein tend to have lower visceral fat levels. Aim to include lean protein sources in every meal and snack, such as seafood, poultry, eggs, dairy products, legumes, and pulses.
5. Eat Calcium and Vitamin D-Rich Foods
Research suggests that calcium and vitamin D, typically associated with bone health, may also aid in reducing visceral fat. These nutrients play a vital role in the body’s fat metabolism. Incorporate dairy or fortified plant-based alternatives, canned oily fish with bones, and egg yolks into your diet.
6. Avoid Binge Drinking
With alcohol, it’s not just about how often you drink; the drinking patterns also matter. Research indicates that binge drinking, especially limited to weekends, can lead to greater visceral fat accumulation compared to moderate daily consumption.
7. Opt for an Eating Window
Your eating schedule can also influence belly fat. Intermittent fasting is an approach that involves alternating between eating and fasting periods. Participants typically designate an “eating window” during which they consume all meals and snacks. This practice may enhance hunger regulation and improve insulin sensitivity. Choose an eating window that best fits your lifestyle, ideally avoiding late-night eating to ensure better sleep quality.
8. Manage Stress
The stress hormone cortisol can lead to increased belly fat storage, making stress management essential for a healthy waistline. Explore different methods to find what works best for you, including techniques like meditation, mindfulness, yoga, and physical exercise.
9. Prioritize Quality Sleep
Achieving the right amount of sleep is essential for managing stomach fat. Research suggests that six to eight hours of sleep per night is optimal for most individuals.
10. Quit Smoking
Smoking can lead to the accumulation of fat in the abdominal area, so quitting is an effective strategy to boost your overall health.
Always consult your doctor before making significant dietary changes to ensure your safety and well-being.
Further Reading:
Why Is Belly Fat So Bad for You?
Are You ‘TOFI’? (Thin on the Outside, Fat on the Inside)
Am I Overweight?
50 Easy Ways to Lose Weight
Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Guild of Food Writers. Over the past 15 years, she has contributed to numerous nutritional and culinary publications, including Good Food.
All health content on goodfood.com is for general informational purposes only and should not replace the medical advice of your physician or any healthcare professional. If you have health concerns, consult your local healthcare provider. For more information, check our terms and conditions.
