How to reduce stomach fat

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. As people go through their middle years, their proportion of fat to body weight tends to increase — more so in women than men. Extra pounds tend to park themselves around the midsection. At one time, we might have accepted these changes as an inevitable fact of aging. But we've now been put on notice that as our waistlines grow, so do our health risks. Abdominal, or visceral, fat is of particular concern because it's a key player in a variety of health problems — much more so than subcutaneous fat, the kind you can grasp with your hand. Visceral fat, on the other hand, lies out of reach, deep within the abdominal cavity, where it pads the spaces between our abdominal organs. 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. Are you pear-shaped or apple-shaped? 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...

Having some fat in your belly is normal. After all, fat serves to protect and insulate your body. However, having too much belly fat may harm your health and increase your risk of developing certain chronic diseases. As such, keeping your total body fat, including your belly fat, at a healthy level can be helpful. This article outlines the types of belly fat and shares evidence-based tips on how to lose excess belly fat. Compared with the rest of your body, only a small amount of fat is located in your belly ( There are two main types of belly fat — one is found under your skin and the other is found deeper inside your abdomen, surrounding your internal organs. Subcutaneous belly fat Subcutaneous fat is soft, and it’s the fat you see “jiggling” on your belly. In general, women have greater amounts of subcutaneous fat than men ( Unlike the fat that’s found deeper in the abdominal cavity, subcutaneous fat isn’t as strongly linked to increased disease risk ( However, having too much body fat, in general, including total belly fat, may increase your risk of developing some chronic diseases, such as Contrarily, maintaining healthy levels of belly fat and overall body fat may help reduce your risk of developing a chronic disease. Visceral belly fat Compared with subcutaneous fat, visceral fat is much more metabolically active. This type of fat contains more cells, blood vessels, and nerves than subcutaneous fat ( Visceral fat is strongly linked to increased resistance to the hor...

Visceral fat is belly fat found deep within your abdominal cavity. It surrounds important organs, including your stomach, liver and intestines. It’s different than subcutaneous fat, which is fat just below your skin. Visceral fat is actually more dangerous to your health. Diet and exercise are the best ways to prevent the buildup of visceral fat. Overview Visceral fat lies deep within your abdominal walls and surrounds your organs. What is visceral fat? Visceral fat is a type of fat that lies deep within your abdominal walls and surrounds your organs. Some levels of visceral fat are healthy and help protect your organs. However, too much visceral fat can be dangerous for your health. Visceral fat is sometimes called “active fat” because it plays an active role in how your body functions. Too much visceral fat can lead to serious health issues such as diabetes, heart disease and stroke. What’s the difference between visceral fat and subcutaneous fat? Symptoms and Causes What are the symptoms of visceral fat? A growing belly is the most obvious sign of visceral fat, but that can indicate subcutaneous fat as well. Some studies show if you have a potbelly — or are more “apple-shaped” than “pear-shaped” — you may have more visceral fat. What causes visceral fat? Genetic and environmental factors determine the amount of visceral fat you collect. Genetics determine your body shape and how your body stores visceral fat. But environmental factors such as diet and exercise play a ke...

× This content references scientific studies and academic research, and is fact-checked to ensure accuracy. We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible. 22 Tips to Lose Belly Fat Without Dieting 1 Start Your Day Early Shutterstock Don't let extra hours lounging in bed stand between you and a flatter stomach. While getting enough sleep can help boost your metabolic rate, sleeping in may undo any benefit you'd enjoy from catching a few extra winks. One Obesity study reveals that late sleepers who snoozed past 10:45 in the morning ate nearly 250 more calories over the course of the day, despite eating half as many fruits and vegetables as their early bird counterparts. Even worse, they chowed down on more salty, sugary, and trans-fat-laden fast food than those who woke up earlier. If you happen to head out of the house early, you're in for an additional metabolic boost; 2 Eat More Berries Loaded With Antioxidants Shutterstock Instead of satisfying your sweet tooth with refined sugar, turn to berries and enjoy a slimmer waistline in no time without exercise. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the 3 Avoid Trans Fat & Hydrogenated Oils Shutterstock Those trans fats on your menu...

Living with fat around your midsection can be a However, if you’re living with excess abdominal fat and have been looking for ways to lose it, you probably realize it’s not always as simple as some weight loss gurus would have you believe. For one, the size (or “flatness”) of your stomach can depend on Furthermore, multiple This is because There are several strategies that can increase weight loss and promote muscle growth. When combined with a nutritious diet and health-promoting lifestyle, this could potentially help decrease belly fat while improving overall health. Here are 29 science-backed methods to help you lose extra belly fat. Typically, if you’re looking to lose weight, you may need to monitor your One popular approach is to reduce your daily intake by 500–750 calories, which can help you lose approximately That being said, restricting your calorie intake too much can be counterproductive and harmful to your health. Eating too few calories can cause a Decreasing your calorie intake too much can also cause a Furthermore, consuming too few calories each day is associated with several side effects, including fatigue, headaches, nausea, dizziness, and irritability. Summary Eating too few calories may slow your metabolism and cause negative health effects. Therefore, it is important not to restrict calories too much or for too long. Soluble fibers absorb large quantities of water and slow down the passing of food through the digestive tract. Furthermore, soluble fibe...