3 Daily Practices to Alleviate Abdominal Fat
As Recommended by Fitness and Nutrition Experts
Contrary to the assertions of detrimental diet culture, every individual (and every physique) necessitates fat. Nevertheless, an excessive accumulation of a specific type of fat is concerning.
"Belly fat, referred to as visceral fat, gathers around the abdominal organs,"
states Francis Uwazurike, ACSM, NASM-CPT, a clinical exercise physiologist at Hackensack University Medical Center. "It differs from subcutaneous fat Francis Uwazurike, ACSM, NASM-CPT, a clinical exercise physiologist with Hackensack University Medical Center, says excessive belly fat is associated with major health problems."
Research indicates that the health concerns linked to abdominal adiposity encompass type 2 diabetes, cardiovascular disease, and cancer. Minor modifications to your lifestyle can assist in diminishing abdominal fat and lowering your susceptibility to these disorders.
"Identifying the habits that contribute to abdominal fat enables targeted intervention,"
states Uwazurike. "For instance, if you identify late-night snacking as a significant factor, you can concentrate on modifying that particular behavior instead of implementing extensive, impractical changes."
What Is a Healthy Amount of Belly Fat?
"According to Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Barbend, a healthy waist circumference is below 35 inches for women and below 40 inches for men. Chris Mohr, Ph.D., RD, a fitness and nutrition expert at Barbend, helps doctors assess your belly fat.
If you don't have access to these instruments, which you likely don't, Uwazurike says you can utilize the waist-to-hip ratio. This measurement compares the size of your waist to the size of your hips and simply takes a tape measure. To get this number, Uwazurike says to:
- Measure the thinnest point of your waist.
- Measure the broadest part of your hips.
- Divide your waist measurement by your hip measurement.
Uwazurike notes that a waist-to-hip ratio of higher than 0.9 for men and 0.85 for women signifies a possibly enhanced probability of acquiring health problems.
3 Habits to Reduce Belly Fat
So, we know abdominal fat—specifically, visceral fat—isn't ideal for us. What can you do to lessen it? Here are some ideas:
1. Move your body consistently.
Doing a move-on can do a number on belly fat, but the key is doing physical activity practically daily. Uwazurike advocates aiming for 30 minutes of moderate-intensity exercise most days.
"This could include brisk walking, jogging, cycling, swimming, or dancing," Uwazurike suggests.
One 2021 Frontiers in Physiology study revealed that physical activity, especially in short-duration, high-intensity bursts (HIIT), was a beneficial approach to decrease belly fat.
Uwazurike advocates finding activities you enjoy to make this habit sustainable. "Exercise snacks—or getting up and moving a little every hour—help you avoid sitting for extended periods, and simple decisions like using the stairs or walking instead of driving short distances also assist.
Dr. Mohr underlines the need of incorporating resistance exercise. This sort of workout improves metabolism and helps build and maintain muscular mass, helping the body to burn fat more efficiently. Research reveals it's most helpful when paired with cardio.
"Start with bodyweight exercises...three to four times a week and build from there," Dr. Mohr adds.
Think squats and push-ups. Uwazurike advocates holding yourself accountable by monitoring workouts.
2. Fill your plate and gut with nutrient-rich meals.
Eating is key when trying to remove belly fat, but what you consume is important.
"Eat more fiber-rich foods as they keep you full and stabilize blood sugar, helping to prevent fat storage," Dr. Mohr explains.
Protein is also crucial.
"Protein helps maintain your muscle mass,"
explains Chelsea Johnson, RD, a registeredChelsea Johnson, RD, a registered dietitian with Memorial Hermann, helps burn fat. Also? So does protein.
Protein enhances satiety and has a thermogenic impact,
" explains Catherine Gervacio, RND, a licensed nutritionist and dietitian consultant for Superfood Green Fusion. More calories are burned during digestion."
Small changes add up.
"Aim for at least one fruit or vegetable every time you eat—at every meal or snack," advises Johnson. "Also, choose whole grains when eating grain-based foods."
These foods can help you enhance fiber (and protein, which is found in whole grains). Gervacio advises applying a similar approach to protein.
"I suggest always including proteins in every meal or snack," Gervacio explains.
Greek yogurt, eggs, beans, lentils, lean meats (like chicken), and fish are fantastic protein choices for your rotation.
The CDC advises individuals obtain at least seven hours of shut-eye every day. A study published in Sleep Medicine in 2023 associated reduced sleep duration with greater visceral fat.
Uwazurike argues that sleep is responsible for helping to control hormones affecting fat accumulation, hunger, and metabolism.
Not sure how to start getting more sleep? Stress often drives people to burn the midnight oil accidentally.
"For stress management, I suggest a doable practice to calm your mind," Gervacio explains. "This will also help in improving sleep quality."
Carve out some "me" time as part of a nightly ritual (or throughout the day).
"Listen to empowering music, read a book, or take a relaxing bath," Gervacio suggests. "You can also do deep breathing activities."
Gervacio observes that yoga frequently involves breathwork with gentle movement.
What To Do If You Still Need Help With Belly Fat
Whether you've tried all of the above, aren't seeing results, or have questions regarding visceral fat, don't be ashamed to raise your concerns with your care team.
"Your doctor...can assess your overall health, determine if you have excess visceral fat, and recommend appropriate lifestyle changes or medical interventions if necessary," Uwazurike says.
Sources:
Francis Uwazurike, ACSM, NASM-CPT, a clinical exercise physiologist with Hackensack University Medical Center
Visceral Adipose Tissue: The Hidden Culprit for Type 2 Diabetes. Nutrients.
Visceral Adiposity and Cancer: Role in Pathogenesis and Prognosis. Nutrients.
Estimated visceral adiposity is connected with risk of cardiometabolic diseases in a community-based investigation. Scientific Reports.
Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Barbend
Effect of Exercise Training on Fat Loss—Energetic Perspectives and the Role of Improved Adipose Tissue Function and Body Fat Distribution. Frontiers in Physiology.
Resistance training effectiveness on body composition and body weight outcomes in adults with overweight and obesity across the lifespan: A comprehensive review and meta-analysis. Obesity Management/Intervention.
Catherine Gervacio, RND, a registered nutritionist and dietitian consultant for Superfood Green Fusion
Chelsea Johnson, RD, a registered dietician with Memorial Hermann
Shorter sleep duration is related to increased visceral fat mass in US adults: Findings from NHANES, 2011–2014. Sleep Medicine.
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Jason
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