Belly fat refers to fat around the abdomen.
That extra belly fat does more than just make it hard to zip up a favourite pair of jeans, though.
Maintaining a trim midsection does more than make you look great—it can help you live longer. Larger waistlines are linked to a higher risk of heart disease, diabetes and even cancer.
Losing weight, especially belly fat, also improves blood vessel functioning and also improves sleep quality.
Types of Belly Fat
There are two types of belly fat:
Subcutaneous: The fat you can pinch is subcutaneous fat. This is fat that sits under the skin.
Visceral: The fat inside your belly can be seen and measured, but not pinched.
This fat surrounds a person’s organs.
Visceral fat, on the other hand, lies out of reach, deep within the abdominal cavity, where it pads the spaces between our abdominal organs.
In most people, about 90% of body fat is subcutaneous, the kind that lies in a layer just beneath the skin. If you poke your belly, the fat that feels soft is subcutaneous fat. The remaining 10%-called visceral or intra-abdominal fat-lies out of reach, beneath the firm abdominal wall. It’s found in the spaces surrounding the liver, intestines and other organs. It’s also stored in the Omentum, an apron like flap of tissue that lies under the belly muscles and blankets the intestines. The Omentum gets harder and thicker as it fills with fat.
Although visceral fat makes up only a small proportion of body fat, it’s a key player in a variety of health problems.
As women go through their middle years, their proportion of fat to body weight tends to increase-more than it does in men- and fat storage begins favoring the upper body over the hips and thighs. Even if you don’t actually gain weight, your waistline can grow by inches as visceral fat pushes out against the abdominal wall.
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 or loss.
Science of Belly Fat
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, tumour necrosis factor and interleukin-6 — that can increase the risk of cardiovascular disease. These and other biochemical 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.
How to measure your belly fat?
To see if your belly fat is a concern, 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.
For women, a waist measurement of more than 35 inches (89 centimetres) signals an unhealthy amount of belly fat and a greater risk of health problems. In general, though, the greater the waist measurement, the higher the health risks.
How to measure your visceral fat?
There’s no way to know exactly where and how much visceral fat you have without expensive imaging tests. You are unlikely to ever need those just to measure your body fat.
But there are easier ways to get an idea of how much visceral fat you have.
Healthcare providers have specific guidelines they use to measure belly fat. Visceral fat makes up about 10% of your body fat. You can figure out your visceral fat level by calculating your total body fat percentage and then taking off 10%. If your body fat percentage is higher than recommended, then your visceral fat range will be, too.
If you’re worried your health is at risk, ask your doctor what tests they’d recommend. It’s better to focus your attention on proven ways to feel better and improve your health than it is to focus on your body shape or size
Waist Measurement– Wrap a tape measure around your waist just above your hip bones. For women, 35 inches or more means you’re at risk for health problems stemming from visceral fat. For men, the number is 40 inches or more. Warning: This is a crude tool, especially if you’re a very big person.
And if you’re of Asian descent, the benchmark for visceral fat drops to 31.5 inches for women and 35.5 inches for men.
Waist-to-Hip ratio– Measure your waist size and your hip size (wrap a tape measure around the widest part of your hips). Divide your waist size by your hip size. A waist-to-hip ratio higher than 0.85 in women and 0.90 in men indicates abdominal obesity
BMI (Body Mass Index)- BMI measures your body fat based on your height and weight. A BMI of 30 or more (in men and women) indicates you may be overweight and could have a higher level of visceral fat.
Waist-height ratio– Divide your waist size by your height. A healthy ratio is no greater than 0.5 (in men and women). Some healthcare providers prefer the waist-height ratio. Other methods aren’t as accurate at distinguishing between visceral and subcutaneous fat.
Body Shape– Look in the mirror. Where your body tends to store fat can offer you a clue. If you’re an apple — a big trunk and slimmer legs — it often can mean more visceral fat. This body shape is more common among men. Women are more likely to be pears — with bigger hips and thighs. Research shows that upper body fat comes with more health risks, which might be one reason why women usually live longer than men.
Imaging Tests– These pricey scans are the only way to check the exact amount of visceral fat you have. If your doctor orders a CT scan or an MRI test to check for another medical condition, they can also get a detailed picture of your visceral fat.
Who are at greater risk of having excess belly fat, visceral fat?
- males
- females who have reached menopause
- people who had a low birth weight
- people with a genetic predisposition
- people who drink too much alcohol
Causes of having excess belly fat, 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 key role as well.
Poor diet
When a person consumes more calories than they expend for a period of time, it can cause weight and an increase in fat storage.
As a result, diets that contain a lot of high calorie but low nutrient foods can increase a person’s risk of weight gain and belly fat levels.
Fats have the highest level of calories per gram and, as a result, can increase a person’s caloric intake quickly. High-sugar and processed foods are common causes of weight gain and obesity and can also slow a person’s metabolism, hindering fat loss.
Trans fats, in particular, can cause inflammation and may lead to obesity. Trans fats are in many foods, including fast food and baked goods like muffins and crackers.
Lack of exercise
The second key part of the energy in, energy out equation is a person’s physical activity levels.
A lack of physical activity is a primary risk factor for obesity and increases in body fat percentage. Increasing weight and physical inactivity can also make it harder for a person to start exercising.
When a person burns fewer calories through activity than they consume, the body stores this excess as fat.
Too much alcohol
Consuming excess alcohol can cause various health problems, including liver disease and inflammation.
Research into alcohol consumption and obesity found that higher alcohol consumption is linked to higher visceral fat levels, regardless of a person’s body mass index (BMI) or other markers. Researchers found no discernable link between alcohol intake and subcutaneous fat levels.
Stress
A steroid hormone known as cortisol helps the body control and deal with stress. When a person is in a dangerous or high-pressure situation, their body releases cortisol, impacting their metabolism.
People often reach for food for comfort when they feel stressed. Cortisol causes those excess calories to remain around the belly and other body areas for later use.
Poor sleep
Research shows that shorter average sleep durations are linked with increased visceral body fat.
Short durations of sleep are linked to an increase in food intake, which may play a part in the development of abdominal fat.
Not getting enough good sleep also may potentially lead to unhealthy eating behaviors, such as emotional eating.
Smoking
In general, people who smoke tend to have a lower BMI than non-smokers.
However, research shows that despite this general trend of lower body fat, smokers typically have higher levels of visceral abdominal fat than non-smokers.
Health risks associated with excess belly fat
Having visceral fat in the belly is a sign of metabolic syndrome, a collection of disorders that include high blood pressure, obesity, high cholesterol and insulin resistance. Together, these increase the risk of stroke, heart disease and type 2 diabetes.
Having too much visceral fat in the belly is also linked to a higher risk of:
- dementia
- cancer
- asthma
- liver disease, gall bladder disease and gout
- fertility problems
- lower back pain
- osteoarthritis
Visceral fat and heart disease
Studies have shown a link between visceral fat and heart disease. For instance, one study found that women with the biggest waists relative to their hip size were twice as likely to get heart disease. Otherwise healthy women who didn’t smoke had a 10% increase in heart disease risk as their waist size went up to 2 inches. But most studies don’t measure visceral fat directly.
Visceral fat and Alzheimer's disease
Another study found that people with more belly fat and visceral fat had three times the risk for dementia including Alzheimer’s disease compared to people with the least belly fat.
Visceral fat and cancer
Studies have suggested a link between visceral fat and cancer, including colorectal cancer. In one study, people with the most visceral fat were three times as likely to get precancerous polyps in their colons.
Visceral fat and type 2 diabetes
Having more visceral fat is linked to insulin resistance, which comes with more risk for developing type 2 diabetes.
Visceral fat and stroke
While the causes aren’t clear, studies have shown that people with more visceral fat are more likely to have a stroke. Visceral fat also comes with more risk for having a stroke at an earlier age.
Visceral fat and high cholesterol
Visceral fat has direct links to higher levels of cholesterol, including “bad” LDL cholesterol, in your bloodstream.
Visceral fat and high blood pressure
Visceral fat has also been linked to high blood pressure (hypertension).
Visceral fat and Asthma
In a large study of California teachers, women with high levels of visceral fat (a waist circumference of more than 35 inches) were 37% more likely to develop asthma than women with smaller waists — even if their weight was normal. The risks were highest for women who were both large-waisted and overweight or obese. The investigators believe that belly fat raises the risk of asthma more than other poundage because it has inflammatory effects throughout the body, including in the airways.
Visceral Fat and Breast Cancer
A combined analysis of several studies found that premenopausal women with abdominal obesity (the largest waist size in proportion to their height) were at greater risk for breast cancer. Large waists were also linked to breast cancer risk among postmenopausal women, but that effect was not significant once BMI was taken into account.
Visceral fat and colorectal cancer
People with the most visceral fat have three times the risk of developing colorectal adenomas (precancerous polyps) than those with the least visceral fat. The relationship was found after many other risks were accounted for. The researchers also confirmed that adenomatous polyps in the colon are associated with insulin resistance, which may be the mechanism that increases the cancer risk.
18 effective tips to reduce your belly fat, visceral fat (backed by science)
1. Eat plenty of soluble fibre
Studies show that this fibre may promote weight loss by helping you feel full, so you naturally eat less.
Soluble fibre absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
What’s more, soluble fibre may help reduce belly fat.
An older observational study involving over 1,100 adults found that for every 10-gram (g) increase in soluble fibre intake, belly fat gain decreased by 3.7% over 5 years.
Excellent fibre include
- fruits
- vegetables
- legumes
- oats
- barley
2. Avoid foods that contain trans fats
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.
Previously, they were found in some margarines and spreads and also often added to packaged foods, but most food producers have stopped using them.
These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies.
A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat.
To help reduce belly fat, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.
3. Eat a high protein diet
Protein is an extremely important nutrient for weight management.
High protein intake increases the release of the fullness hormone peptide YY, which decreases appetite and promotes fullness.
Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss
Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet.
Be sure to include a good protein source at every meal, such as:
- meat
- fish
- eggs
- dairy
- whey protein
- beans
4. Moderate your alcohol intake
Alcohol can have health benefits in small amounts, but it can be harmful if you drink too much.
Research suggests that too much alcohol can contribute to belly fat.
Observational studies link heavy alcohol consumption to a significantly increased risk of developing excess fat storage around the waist.
Cutting back on alcohol may help reduce your waist size. You don’t need to give it up completely, but limiting the amount you drink in a single day can help.
According to the most recent Dietary Guidelines for Americans, it’s recommended to limit alcohol intake to two drinks or fewer per day for men and one drink or fewer per day for women.
5. Reduce your stress levels
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the stress hormone.
Research shows that high cortisol levels increase appetite and drive abdominal fat storage
What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle.
To help reduce belly fat, engage in activities that relieve stress. Practicing yoga or meditation can be effective.
6. Don’t eat a lot of sugary foods
Sugar may contain fructose, which is linked to several chronic diseases when consumed in excess.
These include heart disease, type 2 diabetes, and fatty liver disease.
Observational studies show a relationship between high sugar intake and increased abdominal fat
It’s important to realize that more than refined sugar can lead to belly fat gain. Even natural sugars, such as real honey, should be used in moderation.
7. Cut back on carbs — especially refined carbs
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
In fact, low carb diets may cause belly fat loss in people with overweight, those at risk for type 2 diabetes, and people with polycystic ovary syndrome (PCOS).
You don’t have to follow a strict low carb diet. Some research suggests that replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat.
8. Do aerobic exercise (cardio)
Aerobic exercise (cardio) is an effective way to improve your health and burn calories.
Studies also show that it can be an effective form of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial.
In any case, the frequency and duration of your exercise program can also be very important.
One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared with those who exercised 150 minutes per week.
However, researchers also noted that changes in visceral belly fat were not significantly different between either groups
9. Perform resistance training (lift weights)
Resistance training, also known as weightlifting or strength training, is important for preserving and gaining muscle mass.
Based on studies involving people with prediabetes, type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for belly fat loss
In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat.
If you decide to start lifting weights, it’s a good idea to talk with a doctor first and get advice from a certified personal trainer.
10. Limit sugar-sweetened beverages
Sugar-sweetened beverages are high in added sugars like fructose, which can contribute to belly fat.
One study of people with type 2 diabetes found that consuming at least one serving of sugar-sweetened beverages per week was associated with increased belly fat compared to consuming less than one serving per week.
Additionally, because your brain doesn’t process liquid calories the same way it does solid ones, you’re likely to end up consuming too many calories later on and storing them as fat.
To lose belly fat, it’s best to limit your intake of sugar-sweetened beverages such as:
- soda
- punch
- sweet tea
- alcohol mixers containing sugar
11. Get plenty of restful sleep
Sleep is important for many aspects of your health, including weight. Studies show that not getting enough sleep may be linked to a higher risk of obesity and increased belly fat for some groups.
The condition known as sleep apnea, where breathing stops intermittently during the night, has also been linked to excess visceral fat.
In addition to sleeping at least 7 hours per night, make sure you’re getting sufficient quality sleep.
If you suspect you have sleep apnea or another sleep disorder, consider speaking to a doctor about treatment options.
12. Track your food intake and exercise
Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key.
Keeping a food diary or using an online food tracker or app can help monitor your calorie intake. This strategy has been shown to be beneficial for weight loss.
In addition, food tracking tools help you to see your intake of protein, carbs, fiber, and micronutrients. Many also allow you to record your exercise and physical activity.
You can find several free apps or websites to track nutrient and calorie intake on this page.
13. Eat fatty fish every week
Fatty fish can be a nutritious addition to a balanced diet.
They’re rich in high quality protein and omega-3 fats, which may offer protection against chronic disease.
Some evidence suggests that these omega-3 fats may also help reduce visceral fat.
Studies in adults and children with fatty liver disease have shown that omega-3 supplements may significantly reduce liver and abdominal fat.
Aim to get 2–3 servings of fatty fish per week.
14. Limit consumption of fruit juice
Although fruit juice provides vitamins and minerals, it’s often just as high in sugar as soda and other sweetened beverages.
For example, an 8-ounce (248-milliliter) serving of unsweetened apple juice contains 24 g of sugar, over half of which is fructose.
Research suggests that consuming high amounts of fruit juice could contribute to weight gain due to the excessive amount of calories that it provides rather than the fructose that it contains.
Still, to help reduce excess belly fat, moderate your intake and enjoy other beverages with lower sugar content, such as water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime.
15. Eat probiotic foods or take a probiotic supplement
Probiotics are bacteria found in some foods and supplements. They may have health benefits, including helping improve gut health and enhancing immune function.
Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat.
Those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus, and Lactobacillus gasseri
16. Consider intermittent fasting
Intermittent fasting has recently become very popular as a weight loss method.
It’s an eating pattern that cycles between periods of eating and periods of fasting.
One popular method involves 24-hour fasts once or twice per week. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period.
One study found that combining intermittent fasting with protein pacing — which involves consuming nutrient-dense meals spaced evenly throughout the day — led to greater reductions in body weight, total fat, and visceral fat compared to calorie restriction.
Keep in mind that there’s some older evidence suggesting intermittent fasting may negatively affect blood sugar control in women but not men
Although certain modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects.
Additionally, talk with a doctor before trying intermittent fasting or making other changes to your diet.
17. Drink green tea
Green tea is an exceptionally healthy beverage.
It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), which appear to boost metabolism.
EGCG is a catechin, which several studies suggest may help you lose belly fat. The effect may be strengthened when green tea consumption is combined with exercise.
Interestingly, one review concluded that green tea could increase weight loss, especially when consumed in doses of less than 500 milligrams per day for 12 weeks.
Another review showed that regular consumption of green tea could be beneficial for reducing body weight and waist circumference
18. Change your lifestyle and combine different methods
Doing one of the items on this list may not have a big effect on its own.
For best results, combining different methods may be more effective.
Interestingly, many of these methods are generally associated with balanced eating and an overall healthy lifestyle.
Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off.
When you have healthy habits, stay active, and reduce your intake of ultra-processed foods, fat loss tends to follow as a natural side effect.
Conclusion:
There are no magic solutions to losing belly fat.
Weight loss always requires some effort, commitment, and perseverance.
Adopting some or all of the strategies and lifestyle goals discussed in this article may help you lose belly fat and improve overall health.