Reduce belly fat -
If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices.
You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.
Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. This content does not have an English version. This content does not have an Arabic version.
Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Request Appointment. Healthy Lifestyle Women's health.
Sections Basics Women's health Breast health Women's life stages In-Depth Expert Answers Multimedia Resources News From Mayo Clinic.
Products and services. Belly fat in women: Taking — and keeping — it off What does your waistline say about your health? By Mayo Clinic Staff. Enlarge image Belly fat Close. Belly fat Subcutaneous fat is belly fat you can feel if you pinch extra skin and tissue around your middle.
Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Perreault L. Obesity in adults: Prevalence, screening, and evaluation. Accessed Feb. Perreault L, et al. Overweight and obesity in adults: Health consequences.
Understanding adult overweight and obesity. National Institute of Diabetes and Digestive and Kidney Disorders. Department of Health and Human Services and U.
Department of Agriculture. Insulin resistance and prediabetes. Physical Activity Guidelines for Americans. Department of Health and Human Services.
Hoffman BL, et al. Menopause and the mature woman. In: Williams Gynecology. McGraw Hill; Maillard F. Effect of high-intensity interval training on total, abdominal and visceral fat mass: A meta-analysis. Sports Medicine. Wewege MA. The effect of resistance training in healthy adults on body fat percentage, fat mass and visceral fat: A systematic review and meta-analysis.
See also Breastfeeding nutrition: Tips for moms Ovulation Headaches and hormones Menstrual cycle Weight gain during menopause Premenstrual water retention. Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press.
Mayo Clinic on Incontinence - Mayo Clinic Press Mayo Clinic on Incontinence The Essential Diabetes Book - Mayo Clinic Press The Essential Diabetes Book Mayo Clinic on Hearing and Balance - Mayo Clinic Press Mayo Clinic on Hearing and Balance FREE Mayo Clinic Diet Assessment - Mayo Clinic Press FREE Mayo Clinic Diet Assessment Mayo Clinic Health Letter - FREE book - Mayo Clinic Press Mayo Clinic Health Letter - FREE book.
ART Healthy Lifestyle Women's health In-Depth Belly fat in women Taking and keeping it off. Show the heart some love! Give Today. Help us advance cardiovascular medicine. Find a doctor. Explore careers.
Sign up for free e-newsletters. About Mayo Clinic. About this Site. Contact Us. Health Information Policy. Media Requests. News Network. Price Transparency. Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet 16 , 17 , Be sure to include a good protein source at every meal, such as:.
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 19 , 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. Stress may promote fat gain around your waist. These include heart disease, type 2 diabetes, and fatty liver disease 22 , 23 , Observational studies show a relationship between high sugar intake and increased abdominal fat 25 , Even natural sugars, such as real honey , should be used in moderation.
Excess sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar. 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 27 , 28 , One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for minutes per week, compared with those who exercised minutes per week However, researchers also noted that changes in visceral belly fat were not significantly different between either group Aerobic exercise is an effective weight loss method.
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 31 , 32 , Some research suggests that replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat 34 , A high intake of refined carbs is associated with excessive belly fat.
Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables. 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 37 , 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 Strength training can be an important weight loss strategy and may help reduce belly fat.
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 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 43 , 44 , 45 , A year study involving more than 68, women found that those who slept fewer than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night The condition known as sleep apnea , where breathing stops intermittently during the night, has also been linked to excess visceral fat If you suspect you have sleep apnea or another sleep disorder, consider speaking to a doctor about treatment options.
Sleep deprivation is linked to an increased risk of weight gain. 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 50 , 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. Keeping a food diary or using an online food tracker are two of the most popular ways to do this.
Fatty fish can be a nutritious addition to a balanced diet. Studies in adults and children with fatty liver disease have shown that omega-3 supplements may significantly reduce liver and abdominal fat 54 , 55 , Eating fatty fish or taking omega-3 supplements sourced from fish oil or algae may improve your overall health.
Some evidence also suggests it may reduce belly fat in people with fatty liver disease. For example, an 8-ounce 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.
Fruit juice often contains as much sugar as soda and may contribute to weight gain if consumed in high amounts. 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 61 , 62 , 63 , However, while probiotics may be beneficial for weight loss , more research is needed.
Taking probiotic supplements may help promote a healthy digestive system. Studies also suggest that beneficial gut bacteria may help promote weight loss. Intermittent fasting has recently become very popular as a weight loss method.
One popular method involves 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 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. Intermittent fasting is an eating pattern that alternates between periods of eating and fasting.
Studies suggest that it may be one of the most effective ways to lose weight and belly fat. Green tea is an exceptionally healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate EGCG , which appear to boost metabolism 68 , 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 70 , 71 , Interestingly, one review concluded that green tea could increase weight loss, especially when consumed in doses of less than 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 Though more research is needed, regularly drinking green tea has been linked to weight loss.
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 Losing weight and keeping it off may be difficult unless you maintain consistent dietary habits and lifestyle measures.
Studies suggest that intermittent fasting may be one of the most effective ways to lose weight and belly fat. While there are healthy ways to lose weight, it will likely take longer than 7 days. There are no magic solutions to losing belly fat. Adopting some or all of the strategies and lifestyle goals discussed in this article may help you lose belly fat and improve overall health.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
VIEW ALL HISTORY.
Bslly Clinic offers appointments bwlly Arizona, Citrus aurantium for immune system and Eblly and at Mayo Clinic Health System locations. What does your waistline bel,y Citrus aurantium for immune system your health? Mental clarity supplements out why belly fat is more common after menopause, the danger it poses and what to do about it. An expanding waistline is sometimes considered a price of getting older. For women, this can be especially true as body fat tends to shift to the abdomen after menopause.Reduce belly fat -
Accept that your behaviors will adjust. For example, when out at happy hour with friends, you may lose track of how much you're eating or drinking.
The most basic approach to weight loss is burning more calories than you consume. For instance, since 3, calories equals one pound of fat, a weight loss app —or even just a pen and paper—can help you decide how many calories you need to cut from your diet or burn at the gym in order to meet your goals.
This online tool asks you to you enter in information about your current weight and activity level, along with what your weight loss goals are and how much time you want to spend reaching them. From there, it will give you an estimated amount of calories you should strive to eat each day.
Eat more fiber. Instead, eat more fibrous foods like whole grain breads, oats, vegetables, fruits, beans, legumes, and chia seeds. A study from the Annals of Internal Medicine showed that for those who have a hard time following a strict diet, simplifying the weight loss approach by just increasing fiber intake can still lead to weight loss.
Women should aim for at least 25 grams of fiber per day based on a 2,calorie diet, according to the most recent U. Dietary Guidelines.
Start with our high-fiber diet plan. Walk every day. One of the biggest mistakes people make when trying to lose weight is that they try to do too much too soon and get burnt out. An easy way to approach it: Commit to going for a quick, minute walk after dinner, and slowly increase the time as you become more comfortable with daily movement.
Begin strength training. To get started, lift weights at least two days per week and work up from there, says Gagliardi.
Embrace healthy fats. If you want to lose fat, you have to eat fat the healthy kind, that is. Adding healthy fats, in the form of monounsaturated and polyunsaturated fats, can help you feel more satisfied with your meals.
Yasi Ansari , M. Load up on protein. This helps them grow bigger and stronger, nudging out body fat in the process. As a general rule of thumb, aim to get at least 70 grams of protein throughout the day, says Dr.
This is especially important before you exercise. The result? You eat more calories than you burn and end up with excess belly fat. To avoid feeling hungry after a workout, eat a snack with at least 12 grams of protein before exercising , says Dr.
Then, eat a protein-rich snack that also includes some carbs, like a protein bar with whole grains. Okay, now you can do some crunches. Aim to do ab work three or four times a week on non-consecutive days with at least 24 hours of rest in between sessions, says Gagliardi.
During those sessions, you can start with simpler moves like crunches, bicycle crunches, and planks. Even though you may only be directly targeting your abs three or four times a week, you should still be activating your core aka, tightening your ab muscles in every workout you do, says Gagliardi.
There are tons of different ab workouts you can do right in your home. 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 61 , 62 , 63 , However, while probiotics may be beneficial for weight loss , more research is needed.
Taking probiotic supplements may help promote a healthy digestive system. Studies also suggest that beneficial gut bacteria may help promote weight loss. Intermittent fasting has recently become very popular as a weight loss method.
One popular method involves 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 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. Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Studies suggest that it may be one of the most effective ways to lose weight and belly fat.
Green tea is an exceptionally healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate EGCG , which appear to boost metabolism 68 , 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 70 , 71 , Interestingly, one review concluded that green tea could increase weight loss, especially when consumed in doses of less than 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 Though more research is needed, regularly drinking green tea has been linked to weight loss.
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 Losing weight and keeping it off may be difficult unless you maintain consistent dietary habits and lifestyle measures.
Studies suggest that intermittent fasting may be one of the most effective ways to lose weight and belly fat. While there are healthy ways to lose weight, it will likely take longer than 7 days.
There are no magic solutions to losing belly fat. Adopting some or all of the strategies and lifestyle goals discussed in this article may help you lose belly fat and improve overall health.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Belly fat is the most harmful fat in your body, linked to many diseases. Here are 6 simple ways to lose belly fat that are supported by science.
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…. Losing weight overall is the only way to lose any belly fat in a healthy way.
Here are some exercises, eating habits, and lifestyle changes you can…. Working out your upper body and core will strengthen and tone your muscles, but you can't "spot-treat" the layer of fat on your upper belly.
Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed…. Some studies suggest vaping may help manage your weight, but others show mixed….
The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive. New research suggests that running may not aid much with weight loss, but it can help you keep from gaining weight as you age.
Here's why. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 18 Effective Tips to Lose Belly Fat Backed by Science.
Medically reviewed by Adam Bernstein, MD, ScD — By Franziska Spritzler — Updated on November 30, Was this helpful? Eat plenty of soluble fiber. Avoid foods that contain trans fats. Moderate your alcohol intake. Eat a high protein diet. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you.
If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices.
You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox.
Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press.
This content does not have an English version. This content does not have an Arabic version. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations.
Request Appointment. Healthy Lifestyle Men's health. Sections Basics Men's health In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New.
Products and services. Belly fat in men: Why weight loss matters Belly fat can be a serious problem. By Mayo Clinic Staff.
Enlarge image Belly fat Close. Belly fat Subcutaneous fat is belly fat you can feel if you pinch extra skin and tissue around your middle. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry.
Show references Perreault L. Obesity in adults: Prevalence, screening, and evaluation. Accessed Feb. Perreault L, et al. Overweight and obesity in adults: Health consequences. Understanding adult overweight and obesity. National Institute of Diabetes and Digestive and Kidney Disorders.
Department of Health and Human Services and U. Department of Agriculture. Insulin resistance and prediabetes. Physical Activity Guidelines for Americans. Department of Health and Human Services. Maillard F.
Effect of high-intensity interval training on total, abdominal and visceral fat mass: A meta-analysis. Sports Medicine. Wewege MA. The effect of resistance training in healthy adults on body fat percentage, fat mass and visceral fat: A systematic review and meta-analysis.
Products and Services A Book: Mayo Clinic on High Blood Pressure A Book: Mayo Clinic Family Health Book, 5th Edition A Book: Man Overboard!
Losing fat Boost your energy naturally around Citrus aurantium for immune system belly is Redcue common fitness goal. However, a person cannot focus bel,y loss on Reduce belly fat vat area. Overall lifestyle and dietary changes are the best way to get rid of stomach fat. Manufacturers of many specialty pills, drinks, and supplements claim that their products can lead to quick weight loss, eliminate stomach fat, or both. However, there is a lack of scientific evidence to confirm that these products are safe or effective.
der Maßgebliche Standpunkt, neugierig.
ich beglückwünsche, es ist der einfach prächtige Gedanke
Wacker, Ihr Gedanke ist prächtig
Ich tue Abbitte, dass sich eingemischt hat... Mir ist diese Situation bekannt. Ist fertig, zu helfen.
Sehr neugierig topic