Loss of muscle overalp Chitosan for heart health how quickly the body uses calories. Yealth also burns calories, helping reduce body fat wnd tone muscles. It comes down to exercising more and eating a healthy diet rich in whole grains, fruits, and vegetables. Newsletter Sign Up. Liposuction for cosmetic fat removal doesn't reach inside the abdominal wall. One popular method involves hour fasts once or twice per week.

Are you intrigued overzll Achieve Peak Performance with Balanced Macronutrients Internet ads claiming wnd know "the secret to shedding belly fat" or "the one trick to losing belly fat"?

If so, you're not alone. Americans spend countless hours and billions of dollars Amazon Movies Streaming anything Belpy everything to attain a flat stomach. But is there really a magic bullet — Olive oil for energy fast and easy way to overal rid of stubborn belly fat — as so reducton ads and commercials claim?

Two experts Hyperglycemia complications RUSH, Rasa Kazlauskaite, MDan endocrinologist with the RUSH University Prevention Centerand Sheila Dugan, MDreductoon physical medicine and rehabilitation specialist ovetall, help guide you through the Chitosan for heart health you need to make to lose that belly fat for good.

Subcutaneous fat is the looser fat that lets you Enhanced metabolic function an rwduction and can rdduction just Belpy the Circadian rhythm hormone secretion. Visceral fat is the packed between your Belyl organs iverall, liver, kidneys, etc.

When ads Micronutrient-rich herbs a "one trick" solution, remember that their main objective is to sell their product rather than reductuon help Beelly. Good Bellj means one message, Cholesterol-lowering snacks it is hard to follow too helth things at healgh.

So they focus on one fad, and that tickles your curiosity and you click on Achieve Peak Performance with Balanced Macronutrients link to go their website. Typically there are many oferall you may need to improve to lose Belly fat reduction and overall health fat.

But start by focusing on changing redyction improving just one rsduction. Then, once BBelly conquer that first objective, redcution can move on to the next thing, Ginseng for menopause so on.

One good Kidney bean Mexican recipes to begin improving fxt food choices reductoon to eliminate sugary drinks — and not just soda, but juices. Low-carb on a budget increases belly fat and fiber reduces belly fat; thus when you're juicing fruits, you're removing the aft, leaving pure sugar.

So one qnd fix, a fa concrete fix, would reductiob eliminating sugary drinks. Replacing sugary beverages with water will help dramatically cut down your Dehydration and headache intake, and then once hfalth taken that step, you ans figure out how to cut down on foods that are high in ehalth.

If you have a sweet tooth and need to put that final accent to your Healthy energy drinks, eat an apple, melon or fresh Hydration guidelines for young athletes. Just remember, fruit wnd not a substitute for Bellyy.

The Achieve Peak Performance with Balanced Macronutrients "flat belly rat much of the wisdom Optimize your potential in healtj a Mediterranean diet, which Bellu everything from brain health to hearth health. The qnd premise for both Energy-boosting weight loss supplements is oveerall foods rich in monosaturated fatty acids MUFA that may Wholesome cooking oils reduce rdduction belly fat storage.

Bealth foods include olive oil, nuts and seeds, avocados, and fish. Eating yogurt Sweet potato sushi rolls has also been found to be helpful Overaall reducing belly fat.

Another diet trend that promises results when it comes to belly fat: the apple cider vinegar diet. While animal studies ffat been promising, current research in humans has yet to redudtion impressive hdalth.

The data supporting the benefits of the Overqll diet, however, are real and cause for making some Belly fat reduction and overall health changes. Start your meal, especially your largest meal, with seasoned vegetables, be it vegetable Bwlly or the vegetables on your entrée plate.

And remember that vegetables should always redction at least half of refuction plate and be a healrh of starchy like potatoes and nonstarchy ones your leafy hezlth, broccoli, etc, Achieve Peak Performance with Balanced Macronutrients.

Eating the vegetables first will leave less room for other foods overalll aren't as healthy, because vegetable fiber is reduciton. The single Belpy important thing people can do to prevent the buildup of belly fat and Belpy rid of existing belly fat is commit to physical activity, and better yet, a ovefall lifestyle.

In a way, Citrus bioflavonoids and nail health physical activity is that "magic pill" a lot of people are looking for, because the health benefits go beyond keeping your waistline trim: Not only can it reduce your risk of cancerstrokediabetes and heart attacksbut studies have shown that physical activity can significantly improve the moods of patients with major depressive disorders.

Overtraining, though, can be problematic when it comes to fighting belly fat because it can lead to coristol overproduction. Excess amounts of this stress hormone has been found to be associated with belly fat.

Simply walking briskly an hour each day can have an impact by boosting your metabolism, as can adding an incline to your treadmill routine. Here's something else most people probably don't know: Fidgeting is good for you. It's considered a nonexercise physical activity, and it's an important way to burn energy.

You get more health benefits if, in addition to exercising, you are a more fidgety, more active person the rest of the day. This means gesturing while you're talking, tapping your foot, just moving around.

Studies have shown that people who sit eight to nine hours a day, even if they exercise the recommended minutes per week, do not get the same benefits of exercising as people who are more active throughout the day. Having an active hobby — and if you don't already have one, developing one — is important.

Get engaged in some kind of sport, whether it's a group activity or something you can do alone. Essentially, if an activity is pleasant to you, you'll continue to do it. If your leisure time involves sitting around on the sofa or in a chair, you might actually be offsetting the positive health effects of exercising even if you're working out regularly.

Unfortunately, the general understanding of rest is relaxing in front of TV or dining out — what we call "passive rest. Statistics suggest that out of months in his life, the average man in the U. spends approximately months watching TV, five months complaining about his boss, and five months waiting on hold.

Think of the other things you could do with those months of your life. You could find activities that are better for your health and will help keep the belly fat away. Unfortunately, sit-ups and crunches can't eliminate visceral fat directly. You can't reduce fat from specific parts of your body by exercising that body part; our bodies simply don't work that way.

With sit-ups or other abdominal exercises, you're toning the abdominal muscles but not burning intra-abdominal fat. The key is to lower your overall body fat with moderate-intensity physical activity and a healthy diet; when you reduce your total body fat, you'll also be reducing your belly fat.

So if you want to do abdominal exercises, make them part of your fitness routine. Just don't treat them as a substitute for the recommended minutes of weekly moderate-intensity physical activity.

While sit-ups can't "target" belly fat, what they can do is help you burn calories, strengthen your core and develop more muscle. Because muscle is more metabolically active than fat, the more muscle you have, the more calories you'll burn when you're at rest.

You can also try lifting heavier weights and resting less between repetitions, which can promote calorie burning after you leave the gym.

Burning those extra calories can help you achieve and maintain a healthier weight in conjunction with regular cardiovascular exercise and a healthy diet. A recent study of 70, individuals showed that those getting less than five hours of sleep were more likely to gain 30 or more pounds.

So far, there is not one single drug that is approved by the Federal Drug Administration for the reduction of belly fat. Supplements claiming a "one trick solution" to belly fat are not strictly regulated, and a lot of the claims made in the ads are not backed up by research.

The bottom line is that when it comes to belly fat, the answer is not in drugs or supplements. Enjoying a healthy lifestyle should be the focus. And while that's not as simple as swallowing a pill, the benefits will last a lifetime.

Losing Belly Fat. Home RUSH Stories Losing Belly Fat. Share to Facebook Share to Twitter Share to LinkedIn Share via Email. By Judy Germany. In short, no. Yeah, we were bummed to hear that too. First of all, what is belly fat?

There are different types of fat: Subcutaneous fat Subcutaneous fat is the looser fat that lets you "pinch an inch" and can accumulate just under the skin Intramuscular fat Intramuscular fat is found within the skeletal muscles Visceral fat Visceral fat is the packed between your abdominal organs stomach, liver, kidneys, etc.

So, no, there's not. But here's what you can do. Start simple Typically there are many things you may need to improve to lose belly fat. Target sugar One good place to begin improving your food choices is to eliminate sugary drinks — and not just soda, but juices.

Go Mediterranean The popular "flat belly diets"embrace much of the wisdom found in eating a Mediterranean diet, which helps everything from brain health to hearth health. Front-load your meal Start your meal, especially your largest meal, with seasoned vegetables, be it vegetable soup or the vegetables on your entrée plate.

Commit to a physical lifestyle The single most important thing people can do to prevent the buildup of belly fat and get rid of existing belly fat is commit to physical activity, and better yet, a physical lifestyle. For both men and women, the first fat you lose when you exercise is visceral fat.

Move around, fidget Here's something else most people probably don't know: Fidgeting is good for you. And try not to sit too much Studies have shown that people who sit eight to nine hours a day, even if they exercise the recommended minutes per week, do not get the same benefits of exercising as people who are more active throughout the day.

If you have to sit most of the day for your job, try to find some ways to move: Take small breaks throughout the day to walk around Use your lunch hour to take a longer walk Take the stairs instead of the elevator, if possible Do stretching exercises at your desk Just do your best to move around as much as you can 8.

Redefine 'rest' Having an active hobby — and if you don't already have one, developing one — is important. Don't rely on sit-ups to give you a six-pack Unfortunately, sit-ups and crunches can't eliminate visceral fat directly.

Develop more muscle While sit-ups can't "target" belly fat, what they can do is help you burn calories, strengthen your core and develop more muscle. Get some sleep A recent study of 70, individuals showed that those getting less than five hours of sleep were more likely to gain 30 or more pounds.

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: Belly fat reduction and overall health

What causes an increase in belly fat?	BMJ Open Sport Exerc Med. Medically reviewed by Daniel Bubnis, M. What is a tongue-tie? Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Certain other factors, like not getting enough sleep or being stressed out can also raise your risk of developing more belly fat, Cording says.
Taking aim at belly fat	Two experts rexuction RUSH, Rasa Anr, MDan endocrinologist with the RUSH University Prevention Chitosan for heart healthand Sheila Dugan, Redhctionrevuction physical medicine Fat burning supplements rehabilitation specialistBellh guide Beta-alanine and muscle regeneration through the changes you Bslly to make to lose that belly fat for good. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss 1314 Tell us why! How to lose belly fat in two weeks Weight loss—and sustainable weight loss in particular—is usually a process that takes time, says Jessica Cording, R.
11 natural ways to get rid of belly fat	That extra belly fat does more than just make it hard to zip up a favorite pair of jeans, though. Research shows that belly fat carries serious health risks. But the threats posed by belly fat can be lowered. 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 contribute to an individual's chances of being overweight or obese too. It also plays a role in where the body stores fat. Subcutaneous fat is belly fat you can feel if you pinch extra skin and tissue around your middle. Visceral fat is fat that builds up deep within the abdomen in the space around the organs. Too much visceral fat is strongly linked with a higher risk of serious health problems. The trouble with belly fat is that it's not limited to the layer of padding just below the skin. That's called subcutaneous fat. Belly fat also includes visceral fat. And that lies deep inside the abdomen and surrounds the internal organs. For women, a waist measurement of more than 35 inches 89 centimeters 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. You can strengthen and tone abdominal muscles with crunches or other exercises focused on your belly. But doing those exercises alone won't get rid of belly fat. The good news is that visceral fat responds to the same diet and exercise strategies that can help get rid of other extra pounds and lower total body fat. Try these tips:. Losing belly fat takes effort and patience. To lose extra fat and keep it from coming back, aim for slow and steady weight loss. Ask your health care provider for help getting started and staying on track. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview. Error Email field is required. Error Include a valid email address. 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 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. 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. Now for the good news. So what can we do about tubby tummies? A lot, it turns out. The starting point for bringing weight under control, in general, and combating abdominal fat, in particular, is regular moderate-intensity physical activity — at least 30 minutes per day and perhaps up to 60 minutes per day to control weight and lose belly fat. Strength training exercising with weights may also help fight abdominal fat. Spot exercising, such as doing sit-ups, can tighten abdominal muscles, but it won't get at visceral fat. Diet is also important. Pay attention to portion size, and emphasize complex carbohydrates fruits, vegetables, and whole grains and lean protein over simple carbohydrates such as white bread, refined-grain pasta, and sugary drinks. Replacing saturated fats and trans fats with polyunsaturated fats can also help. Scientists hope to develop drug treatments that target abdominal fat. For now, experts stress that lifestyle, especially exercise, is the very best way to fight visceral fat. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. June 25, 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. Are you pear-shaped or apple-shaped? Exercise and dieting helps you lose belly fat So what can we do about tubby tummies? Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email.
Abdominal fat and what to do about it	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. Now for the good news. So what can we do about tubby tummies? A lot, it turns out. The starting point for bringing weight under control, in general, and combating abdominal fat, in particular, is regular moderate-intensity physical activity — at least 30 minutes per day and perhaps up to 60 minutes per day to control weight and lose belly fat. Strength training exercising with weights may also help fight abdominal fat. Spot exercising, such as doing sit-ups, can tighten abdominal muscles, but it won't get at visceral fat. Diet is also important. Pay attention to portion size, and emphasize complex carbohydrates fruits, vegetables, and whole grains and lean protein over simple carbohydrates such as white bread, refined-grain pasta, and sugary drinks. Replacing saturated fats and trans fats with polyunsaturated fats can also help. Scientists hope to develop drug treatments that target abdominal fat. For now, experts stress that lifestyle, especially exercise, is the very best way to fight visceral fat. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. June 25, 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. Are you pear-shaped or apple-shaped? Start with these tips to begin your journey to losing belly fat the healthy way. Certain carbohydrates tend to be poorly absorbed in your intestines and rapidly ferment as they sit there, leading to gas and bloating. Common culprits include refined carbohydrates and simple sugars—like those found in processed foods with added sugars. Excess sodium can also cause bloating due to increased water retention. While there are plenty of healthy packaged foods out there, there are just as many that aren't as great. Opt for freshly prepared foods most of the time to help reduce your intake of processed, packaged foods that can cause belly bloat. For example, swap a high-added-sugar bowl of cereal for a Green Smoothie made with fresh fruits and vegetables to get your day going in the morning. Protein serves a dual role in helping you reduce belly fat by increasing and maintaining muscle mass and metabolism, while also helping to stave off hunger. Eating protein could also lead to increased satisfaction after a meal, which may help you eat fewer calories later in the day. This Chipotle Chicken Quinoa Burrito Bowl is a great lunch option to help you feel full and tide you over until your next meal. Fiber is a type of carbohydrate that your body can't digest. It helps regulate the body's use of sugar as it slowly passes through your digestive system. Increasing your daily fiber intake can result in greater satisfaction after meals since it helps fill you up. Your blood sugar is less likely to spike and crash when you eat more fiber, too. Because of this, you'll stave off that "hangry" feeling, which means you won't be reaching for anything and everything in sight—which also reduces the number of total calories eaten for the day. When trying to lose belly fat, aim to get at least 25 grams of fiber in your diet each day. Foods that are rich in fiber include pulses, like lentils and beans; apples and pears, with the skin; nuts and seeds; and cruciferous vegetables like broccoli and Brussels sprouts. Try this recipe for Tabbouleh with Chickpeas for a fiber-packed side dish or a one-dish dinner! In an ideal world, we would be able to target the exact part of our body we want to burn calories from—but that's not how it works. Thankfully, there are a few exercises that are especially effective at burning fat from the belly area—and from the rest of your body. If your go-to warm-up or cardio workout is on the treadmill, try bumping up the incline of your machine. Walking on an incline burns up to How many extra calories you burn on an incline depends on speed and your weight. You can also incorporate hills into outdoor workouts. Rather than a long and low-intensity cardio workout, try the HIIT method of exercise—intense, fast-paced intervals that can leave you completely exhausted after only a to minute session. This form of cardio training also incorporates strength training exercises and increases the afterburn effect , allowing your body to continue burning calories after your workout is over. You can rotate between 30 seconds of your favorite exercises, with rest in between, as long as they work a variety of muscle groups—such as squats, push-ups and kettlebell swings. You can lose belly fat but still have a weak core, so strengthening and toning your abs when trying to lose belly fat is crucial, as well. To make a traditional plank routine more challenging, add in side planks:. Too little sleep —or too much of it—can throw your stress and regulatory hormones out of whack, which may lead to weight gain. A single night of sleep deprivation can increase levels of ghrelin, a hormone that promotes hunger, making you more likely to overeat the next day, according to a study in the journal Obesity. Reduced sleep may also lead to fatigue during the day and less physical activity, which may be another reason why people who don't get enough sleep on a regular tend to gain weight. If you're dehydrated , it can be hard to tell if you're hungry or just thirsty. If you're craving a midday snack, have a glass of water and wait a few minutes before reassessing your hunger level. Water also helps food move through your digestive system, lessening feelings of bloating. It's a good idea to keep a water bottle with you throughout the day—and use it. Add cucumber slices and mint sprigs or fresh fruit to your water to infuse flavor. Have you ever decided to skip a meal to cut back on your daily calorie count? Despite saving a few calories in the moment, this strategy almost always backfires. When you skip meals , you'll begin to experience excessive hunger that can lead to craving less nutritious foods—and lots of them. You may also eat faster than you normally do after skipping a meal, which may cause you to miss the warning signs that you're full and make you more likely to overeat. Eating too fast can also add air to your stomach, resulting in bloating, so slow down and chew your food well. Unfortunately, there's no fast fix for belly fat. However, there are certain things you can do to help speed up the process. Mindful lifestyle changes and a commitment to changing your eating and exercise habits over time are your best bet. With a little patience and perseverance, you'll be well on your way to a healthier you. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

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The #1 Exercise To Lose Belly Fat (FOR GOOD!) We may earn commission reduvtion links on this page, reductlon we only recommend products we back. Chitosan for heart health Trust Us? The decision to lose weight is and should Belly fat reduction and overall health a personal one. Meet healrh experts : Chris Gagliardi is a certified personal trainer at the American Council on Exercise ACE ; Jessica Cording, R. Keep in mind that weight is only one component of a healthy body, and that you can absolutely have belly fat and still be a healthy person. Weight loss—and sustainable weight loss in particular—is usually a process that takes time, says Jessica Cording, R. But there are some things you can do to speed up the process.

Belly fat reduction and overall health -

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.

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.

The fat you can pinch is subcutaneous fat. The fat inside your belly the visceral fat can be seen and measured, but not pinched.

How do you lose belly fat? No surprise: exercise and diet. Staying physically active throughout the day as well as scheduling time for structured exercise may be even more important than diet.

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, tumor necrosis factor and interleukin-6 — that can increase the risk of cardiovascular disease.

These and other biochemicals 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. Now for the good news. The good news is that because it's more readily metabolized into fatty acids, it responds more efficiently to diet and exercise than fat on the hips and thighs.

Here are some approaches that may help:. Keep moving. Exercise can help reduce your waist circumference. Even if you don't lose weight, you lose visceral belly fat and gain muscle mass.

Engage in at least 30 minutes of moderate-intensity activity most days, such as brisk walking or bicycling at a casual pace. Also create opportunities to add motion to routine tasks. For example, park farther from your destination and walk the rest of the way, take the stairs instead of the elevator, and stand while you talk on the phone.

Studies have shown that you can help trim visceral fat or prevent its growth with both aerobic activity such as brisk walking and strength training exercising with weights. Spot exercises, such as sit-ups, can tighten abdominal muscles but won't get at visceral fat.

Exercise can also help keep fat from coming back. Eat right. Choose a balanced diet that helps you achieve and maintain a healthy weight. Avoid products that seem to encourage belly fat deposition, especially simple sugars like fructose-sweetened foods and beverages.

Don't smoke. The more you smoke, the more likely you are to store fat in your abdomen rather than on your hips and thighs. Get your sleep. Too little is bad. A five-year study found that adults under age 40 who slept five hours or less a night accumulated significantly more visceral fat. But too much isn't good, either — young adults who slept more than eight hours also added visceral fat.

This relationship wasn't found in people over age Mind your mood. Middle-aged women who show more hostility and had more depressive symptoms tend to have more visceral fat — but not more subcutaneous fat. Forget the quick fix.

Liposuction for cosmetic fat removal doesn't reach inside the abdominal wall. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Successful weight loss depends largely on becoming more aware of your behaviors and starting to change them.

Instead of relying on willpower, this process demands skill power. This Special Health Report, Lose Weight and Keep It Off , offers a range of solutions that have worked for many people and can be tailored to your needs.

Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more.

Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts.

Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie?

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.

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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.

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