3 Daily Habits to Reduce Belly Fat, According to Exercise and Nutrition Pros

Despite what our harmful diet tells us, everyone (and every body) needs fat. However, too much of some types of fat can be a problem.

”belly fatalso known as visceral fatIt accumulates around the abdominal organs.” Francis Uwazurike, ACSM, NASM-CPTa clinical exercise physiologist at Hackensack University Medical Center. “This is different from subcutaneous fat, which lies just beneath the skin. While belly fat is somewhat normal and necessary to cushion your organs, excess belly fat is associated with serious health risks.”

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According to research, the health risks associated with belly fat include: type 2 diabetes, heart disease and cancer. With just a few lifestyle changes, you can lose belly fat and reduce your risk of these diseases.

“Knowing which habits are contributing to your belly fat can help you take specific action,” says Uwazurike. “For example, if we know that late-night snacking is a major culprit, we can focus on changing that specific behavior rather than making broader, unsustainable changes.”

Bonus: Practicing these belly fat-reducing habits will also improve your overall health.

Related: A genius trick to get rid of belly fat that you wish you knew sooner

What is a healthy amount of belly fat?

“For women, a healthy waist is less than 35 inches, and for men less than 40 inches,” she explains. Chris Mohr, Ph.D., R.D.Barbend’s Fitness and Nutrition Advisor. He says tools like calipers and body composition scans can help doctors assess abdominal fat.

If you don’t have access to these tools, which you probably don’t, you can use waist-to-hip ratio, Uwazurike said. This measurement compares your waist size to your hip size. All you need is a tape measure. To get this number, Uwazurike says:

• Measure the narrowest part of your waist

• Measure the widest part of your hips

• Divide your waist measurement by your hip measurement

Uwazurike explains that a waist-to-hip ratio greater than 0.9 for men and 0.85 for women suggests a potentially higher chance of developing health problems.

Related: 7 foods richer in protein than chicken, according to a registered dietitian

3 habits to reduce belly fat

So we know that belly fat, especially visceral fat, is not good for us. What can you do to reduce it? Here are some ideas.

1. Always move your body

You can reduce belly fat by continuing to exercise, but the important thing is to be physically active almost every day. Uwazurike suggests aiming for 30 minutes of moderate-intensity exercise most days.

“This includes brisk walking, jogging, cycling, swimming, dancing, etc.,” says Uwazurike.

One 2021 Frontiers in physiology reported that physical activity, especially short high-intensity bursts (HIIT), is an effective way to reduce abdominal fat.

Uwarike suggests finding activities you enjoy to make this habit sustainable. “Eating snacks and getting some exercise, and getting up every hour to get some movement can help you avoid sitting for long periods of time. You can also try taking the stairs or walking instead of driving short distances. A simple selection of is also helpful.

Dr. Mohr emphasizes the importance of incorporating strength training. This type of training increases your metabolism, helps build and maintain muscle mass, and allows your body to burn fat more efficiently. Research shows it’s especially effective when combined with aerobic exercise.

“Start with bodyweight exercises three to four times a week and build up from there,” Dr. Mohr says.

Think squats and push-ups. Uwazurike recommends holding yourself accountable by tracking your workouts.

Related: “I’m 71 years old and in the best shape of my life. This is the exact workout routine I swear by.”

2. Fill your plate and belly with nutritious foods

Diet is important to lose belly fat, but what you eat is also important. “Eat more fiber-rich foods to keep you full, stabilize blood sugar levels, and prevent fat storage,” Dr. Mohr says.

Protein is also important.

“Protein helps maintain muscle mass,” he says. Chelsea Johnson, RD, Registered dietitian at Memorial Hermann.

And, as Dr. Mohr explained, muscle helps burn fat. Also? So is protein.

“Protein increases satiety and has a thermogenic effect.” Katherine Gervasio, RND, Registered Dietitian and Dietitian Consultant superfood green fusion. “This means your body burns more calories during digestion/”

Small changes add up. “Aim to have at least one fruit or vegetable with every meal or snack,” says Johnson. “Also, when eating grain-based foods, choose whole grains.”

These foods help increase fiber (and the protein found in whole grains). Gervasio suggests taking a similar approach to proteins.

“It’s a good idea to always include protein in every meal or snack,” says Gervasio. Greek yogurt, eggs, beans, lentils, lean meats (such as chicken), and fish are great sources of protein for your rotation.

3. Improve your sleep

of CDC recommends that adults get at least 7 hours of sleep each day. Research published in sleeping pills In 2023, a link was found between short sleep duration and increased visceral fat.

Uwazurike explains that sleep helps regulate hormones that affect fat storage, appetite, and metabolism.

Not sure how to start getting more sleep? Stress often causes people to unintentionally burn the midnight oil. “For stress management, we suggest actionable calming habits,” says Gervasio. “This also helps improve sleep quality.”

Make some “me” time as part of your evening routine (or throughout the day).

“Listen to empowering music, read a book, or take a relaxing bath,” says Gervasio. You can also do deep breathing activities.

Gervasio points out that yoga often incorporates breathing techniques with gentle movement.

Related: What is the Mediterranean Diet? What can I eat?

What to do if you still need help with your belly fat

Whether you’ve tried all of the above without seeing results or have questions about visceral fat, don’t be shy to discuss your concerns with your care team.

“A doctor can assess your overall health, determine if you have excess visceral fat, and recommend appropriate lifestyle changes or medical interventions if necessary,” Uwazurike said. say.

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Related article: “I’m a trainer and these are the 3 exercises I swear by to get rid of belly fat.”

source:

• Francis Uwazurike, ACSM, NASM-CPTClinical Exercise Physiologist at Hackensack University Medical Center

• Visceral adipose tissue: the hidden culprit of type 2 diabetes. nutrients.

• Visceral adiposity and cancer: Role in pathogenesis and prognosis. nutrients.

• In population-based studies, estimated visceral fat accumulation is associated with the risk of cardiometabolic disease. scientific report.

• Chris Mohr, Ph.D., R.D.Barbend’s Fitness and Nutrition Advisor

• Effects of exercise training on fat loss – energetic perspective and role of improving adipose tissue function and body fat distribution. Frontiers in physiology.

• Effects of resistance training on body composition and weight outcomes across the lifespan of individuals with overweight and obesity: A systematic review and meta-analysis. Obesity management/intervention.

• Katherine Gervasio, RNDRegistered Dietitian and Dietitian Consultant. superfood green fusion

• Chelsea Johnson, RDa registered dietitian at Memorial Hermann.

• Short sleep duration increases visceral fat mass in US adults: NHANES findings, 2011-2014. sleeping pills.