This is likely due to a decreasing level of estrogen, which appears to influence where fat is distributed in the body. The tendency to gain or carry weight around the waist — and have an "apple" rather than a "pear" shape — might have a genetic component as well. Subcutaneous fat is the belly fat you can feel if you pinch excess skin and tissue around your middle. Visceral fat is belly fat that accumulates in your abdomen in the spaces between your organs.
How to Lose Weight Around Your Waist
Too much visceral fat is strongly linked with a greater risk of serious health problems. The trouble with belly fat is that it's not limited to the extra layer of padding located just below the skin subcutaneous fat. It also includes visceral fat — which lies deep inside your abdomen, surrounding your internal organs. Although subcutaneous fat poses cosmetic concerns, visceral fat is linked with far more dangerous health problems, including:. Research also associates belly fat with an increased risk of premature death — regardless of overall weight. In fact, some studies have found that even when women were considered a normal weight based on standard body mass index BMI measurements, a large waistline increased the risk of dying of cardiovascular disease.
For women, a waist measurement of more than 35 inches 89 centimeters indicates an unhealthy concentration of belly fat and a greater risk of health problems. You can tone abdominal muscles with crunches or other targeted abdominal exercises, but just doing these exercises won't get rid of belly fat. However, visceral fat responds to the same diet and exercise strategies that help you shed excess pounds and lower your total body fat.
To battle belly fat:. Include physical activity in your daily routine. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least minutes a week or vigorous aerobic activity, such as running, for at least 75 minutes a week. If you use a step counter, remember that it takes an average of 10, steps a day to prevent weight gain. Some studies indicate it might take 15, steps a day to prevent the regain of weight after significant weight loss.
Strength training exercises also are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more.
To lose excess fat and keep it from coming back, aim for slow and steady weight loss. Consult your doctor for help getting started and staying on track. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. A single copy of these materials may be reprinted for noncommercial personal use only.
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Trim Your Waist: Here’s how to lose belly fat
See more conditions. Request Appointment. Healthy Lifestyle Women's health. Products and services. Free E-newsletter Subscribe to Housecall Our general interest e-newsletter keeps you up to date on a wide variety of health topics. While nuts are high in fat, it's that very fat that makes them such powerful weapons in the war against a ballooning belly. Instead of subjecting yourself to another endless workout, crank up the intensity and you'll see results faster than you ever thought possible.
These are the most effective exercises that can help you lose stomach fat fast and get rid of unwanted calories:. A little garlic in your meals could mean a lot less weight around your middle. The results of a Korean study found that mice given a high-fat diet supplemented with garlic lost significantly more weight and abdominal fat than those who just ate fatty foods.
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Even better, they also improved their liver health, making it easier to stay healthy and burn off that excess fat in the long term. For more flavorful ways to make your food more enjoyable, turn to the metabolism-boosting spicy recipes and watch those pounds melt away. Keeping a toothbrush handy can do more than polish up that smile and counter the effects of all that belly-slimming garlic ; brushing your teeth throughout the day can also help you ditch that belly fat fast.
A study conducted a sample of over 14, participants found that brushing after every meal was linked to lower weight. That minty toothpaste flavor not only clashes with virtually every food, brushing may also trigger a Pavlovian response that tells your brain the kitchen's closed. If you've got weight to lose and you want it gone fast, try swapping out your usual proteins in favor of fish. Not only is fish lower in calories than an equivalent amount of beef or chicken, a study published in Obesity reveals study subjects who added omega-3 fatty acids, like those found in fish, to their diets shed more weight and had an easier time keeping it off than those who skipped them.
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You don't have to go low-carb to ditch those extra pounds around your waist in a short period of time. To get rid of belly fat, ditch refined grains like white bread and white rice, and eat more whole grains such as:.
In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.
Don't buy your tickets to Bonnaroo just yet; the kind of acid that will help you slim down is the stuff right inside your cabinet. Your parents weren't kidding about how important veggies are for a healthy body. What they probably didn't tell you, however, was that snacking on veggies is also one of the easiest ways to shed unwanted belly fat, too.
Think snacking on veggies will leave you hungry? The 20 Most Filling Fruits and Veggies will have your belly satisfied in no time. Say cheese! Adding some extra calcium and vitamin D to your diet could be the best way to get the flat stomach you've been dreaming about.
How to Lose 5 Pounds of Belly Fat in 30 Days
Over just 12 months, researchers at the University of Tennessee, Knoxville found that obese female study subjects who upped their calcium intake shed 11 pounds of body fat without other major dietary modifications. To keep your calcium choices healthy, try mixing it up between dairy sources, calcium-rich leafy greens, fatty fish, nuts, and seeds. That sour cherry is pretty sweet when it comes to your health. The results of a study conducted at the University of Michigan found that rats given high-fat foods along with tart cherries ditched nine percent more body fat than those in a control group over just 12 weeks.
Cherries are also a good source of antioxidant pigment resveratrol, which has been linked to reductions in belly fat, dementia risk, and lower rates of macular degeneration among the elderly. You don't have to be the next Usain Bolt in the making to enjoy some serious belly-slimming results from hitting the track from time to time.
Even a moderate-rate jog a few times a week can blast through that belly fat; in fact, a study conducted at Duke University Medical Center found that, over the course of an eight-month study, overweight adult study subjects who jogged 12 miles a week lost the most belly fat and burned 67 percent more calories than participants who did an equivalent amount of resistance exercise, or a combination of cardio and resistance work.
Want to lose that belly fat fast? In your dreams! Seriously, though: a good night's sleep is one of the best ways to get rid of that extra fat around your waist for good. Among the 60, women participating in the Nurses' Health Study , those who snoozed for fewer than five hours a night were at the greatest risk of becoming obese and gaining 30 or more pounds over the course of the year study period when compared to those who slept for seven or more hours. Stop treating your kitchen like an all-night diner and you'll stop seeing those unwanted pounds piling onto your frame, too.
Waist vs. Weight: How to Lose Inches, Not Just Pounds -
The results of a study published in Cell Metabolism found that mice who only had access to food during an eight-hour period stayed slim over the course of the study, while those who ate the same number of calories over a hour period gained significantly more weight, particularly around their middle. When you're finished with dinner at night, shut the fridge and don't look back until morning — your belly will thank you. When you do head back to the kitchen in the A.
A slimmer waist, healthier body, and reduced risk of chronic disease start today with these belly fat-fighting tips. By Sarah Crow. Read This Next.
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