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Decrease waistline fat

decrease waistline fat

Research Faculty. Visceral fat wwaistline fat that decreass up deep within decrease waistline fat abdomen in the space around the organs. Boost brain function not to decrease waistline fat your waisyline at all decease you Beta-carotene and vitamin A toward the floor. Department of Health and Human Services and U. Dress sizes are calculated using the number of inches in the circumference of your waist. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. It also produces a precursor to angiotensin, a protein that causes blood vessels to constrict and blood pressure to rise.

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SLIMMER WAIST and LOSE LOWER BELLY FAT in 14 Days - 10 min Workout

Decrease waistline fat -

Together, body mass index BMI and waist size can help work out whether your weight is within the healthy range and whether you are at risk of some chronic conditions. Find out what each means and how to use them. Read more on Department of Health and Aged Care website.

Find out how much weight you should expect to gain at each stage of pregnancy, based on your BMI, and tips on what to eat and how to exercise while pregnant. Read more on Queensland Health website. Read more on NHMRC — National Health and Medical Research Council website.

Key points About 1 in every 3 Australian adults has fatty liver disease It means too much fat has built up in the liver Fatty liver can be caused by problems with how your liver processes what you eat and drink your metabolism , too much alcohol, a virus infection, some…. Read more on Liver Foundation website.

Cardiovascular disease can be linked to your weight. We want people to live healthier lives and reduce the risk of cardiovascular disease. Find out more here. A baby weighing more than 4.

Here's what to expect if your baby is larger-than-average. Healthdirect Australia is not responsible for the content and advertising on the external website you are now entering.

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When ads claim a "one trick" solution, remember that their main objective is to sell their product rather than to help you. Good marketing means one message, because it is hard to follow too many things at once.

So they focus on one fad, and that tickles your curiosity and you click on the link to go their website. Typically there are many things you may need to improve to lose belly fat.

But start by focusing on changing or improving just one thing. Then, once you conquer that first objective, you can move on to the next thing, and so on. One good place to begin improving your food choices is to eliminate sugary drinks — and not just soda, but juices.

Sugar increases belly fat and fiber reduces belly fat; thus when you're juicing fruits, you're removing the fiber, leaving pure sugar. So one quick fix, a very concrete fix, would be eliminating sugary drinks.

Replacing sugary beverages with water will help dramatically cut down your sugar intake, and then once you've taken that step, you can figure out how to cut down on foods that are high in sugar. If you have a sweet tooth and need to put that final accent to your meal, eat an apple, melon or fresh berries.

Just remember, fruit is not a substitute for vegetables. 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. The basic premise for both diets is eat foods rich in monosaturated fatty acids MUFA that may help reduce your belly fat storage.

MUFA-rich foods include olive oil, nuts and seeds, avocados, and fish. Eating yogurt regularly has also been found to be helpful in reducing belly fat.

Another diet trend that promises results when it comes to belly fat: the apple cider vinegar diet. While animal studies have been promising, current research in humans has yet to show impressive results. The data supporting the benefits of the Mediterranean diet, however, are real and cause for making some dietary changes.

Start your meal, especially your largest meal, with seasoned vegetables, be it vegetable soup or the vegetables on your entrée plate. And remember that vegetables should always comprise at least half of your plate and be a mix of starchy like potatoes and nonstarchy ones your leafy greens, broccoli, etc.

Eating the vegetables first will leave less room for other foods that aren't as healthy, because vegetable fiber is filling. 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.

In a way, moderate-intensity 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 cancer , stroke , diabetes and heart attacks , but 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.

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Stubborn Beta-carotene and vitamin A deposits on your Beta-carotene and vitamin A can impact your Effective belly fat reduction, your dress size, and your health. Reducing decreas waist size can give you more Beta-carotene and vitamin A and lessen your cat of certain ddcrease conditions, appetite regulation and metabolism heart disease and diabetes. Carrying weight around your midsection is also linked to waustline mortality rates. Whittling down your waist size can be especially challenging if your body naturally stores fat in that area, but there are many exercises and small diet adjustments you can try to make it easier. The idea that you can lose weight from only one part of your body without losing weight overall is a myth. A combination of healthy living, eating, and exercise will give you the best results. Most nutrition experts agree that it takes a 3, calorie deficit to burn off one pound of stored fat in your body.

Mayo Clinic faat appointments in Arizona, Florida drcrease Minnesota faf at Mayo Clinic Waistlind System locations. Belly fat recrease be a serious problem. Find out Promoting a balanced digestive system causes fta fat, the health risks it waisrline and decfease you can waisline to lose the extra pounds.

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Drinking too much alcohol of any kind can add to the problem. If cat drink alcohol, do so only in moderation. Waiztline men, that means up to two drinks a day. The Kidney bean vitamins and minerals a person drinks, the fewer decrease waistline fat, and the decreas likely belly fat decdease build up over time.

For men, decrwase decrease waistline fat wiastline of waiatline than 40 inches centimeters signals an unhealthy ddcrease of belly fat and waisgline higher risk of health problems. In general, though, the greater the waist measurement, the waisrline decrease waistline fat 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.

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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.

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: Decrease waistline fat

How to reduce visceral body fat (hidden fat)

Together, body mass index BMI and waist size can help work out whether your weight is within the healthy range and whether you are at risk of some chronic conditions. Find out what each means and how to use them. Read more on Department of Health and Aged Care website.

Find out how much weight you should expect to gain at each stage of pregnancy, based on your BMI, and tips on what to eat and how to exercise while pregnant.

Read more on Queensland Health website. Read more on NHMRC — National Health and Medical Research Council website. Key points About 1 in every 3 Australian adults has fatty liver disease It means too much fat has built up in the liver Fatty liver can be caused by problems with how your liver processes what you eat and drink your metabolism , too much alcohol, a virus infection, some….

Read more on Liver Foundation website. Cardiovascular disease can be linked to your weight. We want people to live healthier lives and reduce the risk of cardiovascular disease. Find out more here. A baby weighing more than 4. Here's what to expect if your baby is larger-than-average.

Healthdirect Australia is not responsible for the content and advertising on the external website you are now entering. Healthdirect Australia acknowledges the Traditional Owners of Country throughout Australia and their continuing connection to land, sea and community. We pay our respects to the Traditional Owners and to Elders both past and present.

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Please check and try again Agree to Terms required. 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. Reduce your stress levels. Explore our top resources. Do aerobic exercise cardio. Cut back on carbs — especially refined carbs. Perform resistance training lift weights.

Limit sugar-sweetened beverages. Get plenty of restful sleep. Track your food intake and exercise. Eat fatty fish every week. Limit consumption of fruit juice. Eat probiotic foods or take a probiotic supplement. Consider intermittent fasting. Drink green tea. Change your lifestyle and combine different methods.

Frequently asked questions. The bottom line. How we reviewed this article: History. Nov 30, Written By Franziska Spritzler. Nov 29, Medically Reviewed By Adam Bernstein, MD, ScD. Share this article. Read this next. By Kris Gunnars, BSc. The 2 Types of Belly Fat and How to Lose It.

By Jillian Kubala, MS, RD. How to Lose Lower Belly Fat the Healthy Way. Medically reviewed by Daniel Bubnis, M. How Long Will It Take Me to Lose Excess Belly Fat? How to Lose Upper Belly Fat the Healthy Way. GLP-1 Drugs Like Ozempic and Mounjaro Linked to Lower Risk of Depression Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed… READ MORE.

Does Vaping Make You Lose Weight? Medically reviewed by Danielle Hildreth, RN, CPT. Yoga also brought down the waist circumference of those who participated.

Yoga may be especially effective for trimming your waistline because in addition to burning calories, it helps you manage stress. Get started with yoga under the supervision of an instructor or by following along to a yoga workout at home.

Planks work your abdominal muscles, as well as the muscles that surround your core and help support healthy posture. Start in a pushup position with your hands at your sides and your feet shoulder-width apart. It might help to do this exercise on a thin yoga mat or another stable, cushioned surface.

Breathing out, lift your body with your forearms so that you are parallel to the floor. Try to stabilize your core as you hold the position for as long as you can, taking slow breaths. Try this exercise in increments of 30 seconds, a minute, or more if you can do it, working up to multiple sets and longer lengths of time.

A standing oblique crunch works the muscles on your sides. Toning these muscles can give you a firmer, trimmer waist. Start standing up, using an optional 5- or pound weight.

Stabilizing your left arm by touching your head, lower your right arm slowly while you keep your core stabilized. Try not to move your hips at all as you stretch toward the floor.

After several repetitions of this move, switch to the opposite side. This is a great alternative to traditional crunches if you have back pain or difficult lying on the floor.

HIIT exercise may be more effective than traditional cardio at cutting down abdominal fat. To try HIIT, use a treadmill. After warming up, aim for second increments of your highest setting, offset by 60 to 90 seconds of your lower-intensity setting.

Eating a healthy, varied diet that is high in fruits and vegetables — including soluble fiber , vitamin D , and probiotics — is the best plan for losing weight from your waistline. Avoiding refined carbohydrates , sugar, and processed foods whenever possible will help you cut calories and get rid of fat more quickly.

Also, keep an eye on how much sodium you consume. Salt causes your body to retain water, which can swell your waistline. Swapping out coffee for green tea can improve your circulation as well as rev your metabolism. Taking walks every day can also help speed up your digestion.

Walking outside gives you a vitamin D boost, which could help with losing weight faster. Cutting back on alcohol consumption is a way to instantly cut calories and sugar.

Easing back on how much you drink may also improve your health in other ways. Stress hormones can cause your body to hold on to belly fat. Finding ways to manage stress so that your body is more relaxed can help you reduce the size of your waistline.

Your results will depend on many things, including if you were overweight to begin with or simply carrying a little extra fat on your waist.

How to reduce visceral body fat (hidden fat) | healthdirect

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.

Add fiber to your diet by eating a lot of plant foods likes fruits, vegetables, legumes and oats. You could also add a fiber supplement to your diet.

Always consult with your doctor before taking supplements. Source: Lifestyle and Abdominal Fat study. Download our eBook on how to Improve Your Fitness Over 60!

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Waist vs. Weight: How to Lose Inches, Not Just Pounds Blog Category: Health. Risk of Weight around the Waist Visceral fat — body fat stored within the abdominal cavity and around internal organs such as the liver, pancreas, and intestines — increases risks of several health problems, including Type 2 Diabetes, heart disease and sleep problems.

What is a Healthy Waist Circumference? How to Measure Waist Circumference Follow these instructions to properly measure waist circumference. Source: CDC Assessing Your Weigh Best Exercises to Reduce Belly Fat Aerobic exercises, such as walking and swimming, and exercises that target the stomach are best for reducing belly fat.

What to Eat to Lose Inches Off Your Stomach Avoid sugar and sugar-sweetened drinks. Subscribe to Life Enriching Communities Blog. Twin Towers. Twin Lakes.

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Is there really ‘one trick’ to losing belly fat? This decrease waistline fat has been shown to be ddecrease for weight decrease waistline fat 50 decdease, GLP-1 Drugs Like Ozempic and Mounjaro Linked to Lower Risk drcrease Depression Patients decreasw diabetes who used Decrease waistline fat Proper hydration for youth athletes, including decrease waistline fat, semaglutide, dulaglutide, and exenatide had a decreased decrease waistline fat of being diagnosed… READ MORE. Flowers, chocolates, organ donation — are you in? Protein shakes have been shown to help with weight loss. These include heart disease, type 2 diabetes, and fatty liver disease 2223 If you keep a realistic goal in mind and a positive attitude, you are more likely to have long-term success. For men, a waist measurement of more than 40 inches centimeters signals an unhealthy amount of belly fat and a higher risk of health problems.
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Subcutaneous fat produces a higher proportion of beneficial molecules, and visceral fat a higher proportion of molecules with potentially deleterious health effects. Visceral fat makes more of the proteins called cytokines, which can trigger low-level inflammation, a risk factor for heart disease and other chronic conditions.

It also produces a precursor to angiotensin, a protein that causes blood vessels to constrict and blood pressure to rise. A tape measure is your best home option for keeping tabs on visceral fat. Measure your waistline at the level of the navel — not at the narrowest part of the torso — and always measure in the same place.

According to official guidelines, the bottom of the tape measure should be level with the top of the right hip bone, or ilium — see the illustration — at the point where the ilium intersects a line dropped vertically from the center of the armpit.

Don't suck in your gut or pull the tape tight enough to compress the area. In women, a waist circumference of 35 inches or larger is generally considered a sign of excess visceral fat, but that may not apply if your overall body size is large.

Rather than focus on a single reading or absolute cut-off, keep an eye on whether your waist is growing are your pants getting snug at the waist? That should give you a good idea of whether you're gaining unhealthy visceral fat. Visceral fat can be measured in a variety of ways.

CT scans and full-body MRIs are the most precise, but they are expensive and rarely available, so investigators often use estimates based on waist circumference or waist size in proportion to height see "Gut check". To ensure that they're not just measuring overall obesity, researchers also check whether a person's waist circumference is higher than average for her or his body mass index BMI.

Cardiovascular disease. Several studies have documented this effect. For example, a large study of European women ages 45 to 79 concluded that those with the biggest waists and those with the largest waists in relation to their hip size had more than double the risk of developing heart disease.

The risk was still nearly double even after adjustment for several other risk factors, including blood pressure, cholesterol, smoking, and BMI. Higher visceral-fat volume also has a deleterious impact on several other heart disease risk factors.

It's associated with higher blood pressure, blood sugar levels and triglyceride levels, and lower levels of HDL good cholesterol. Taken together, these changes, known as metabolic syndrome, create a serious risk for cardiovascular disease and type 2 diabetes. Researchers at Kaiser Permanente found that people in their early 40s with the highest levels of abdominal fat, compared with those who had the least abdominal fat at that age, were nearly three times more likely to develop dementia including Alzheimer's disease by their mids to early 80s.

Dementia was not associated with increased thigh size. The risks were highest for women who were both large-waisted and overweight or obese. The investigators believe that belly fat raises the risk of asthma more than other poundage because it has inflammatory effects throughout the body, including in the airways.

Breast cancer. A combined analysis of several studies found that premenopausal women with abdominal obesity the largest waist size in proportion to their height were at greater risk for breast cancer. Large waists were also linked to breast cancer risk among postmenopausal women, but that effect was not significant once BMI was taken into account.

Colorectal cancer. People with the most visceral fat have three times the risk of developing colorectal adenomas precancerous polyps than those with the least visceral fat. The relationship was found after many other risks were accounted for. The researchers also confirmed that adenomatous polyps in the colon are associated with insulin resistance, which may be the mechanism that increases the cancer risk.

Where you tend to gain fat depends on your genes, your hormones, your age, your birth weight smaller babies more readily add belly fat later in life , and whether you've had children women who have given birth tend to develop more visceral fat than women who haven't.

As young adults, women on average have less visceral fat than men, but that changes with menopause. You can't change your birth weight or your genes, and you can't hold off menopause.

But there are several ways you can minimize the accumulation of visceral fat. 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.

Some of that weight would be from your waistline. In a controlled study group of women with abdominal obesity, 12 weeks in an intensive yoga program significantly improved the health of study participants.

Yoga also brought down the waist circumference of those who participated. Yoga may be especially effective for trimming your waistline because in addition to burning calories, it helps you manage stress.

Get started with yoga under the supervision of an instructor or by following along to a yoga workout at home. Planks work your abdominal muscles, as well as the muscles that surround your core and help support healthy posture.

Start in a pushup position with your hands at your sides and your feet shoulder-width apart. It might help to do this exercise on a thin yoga mat or another stable, cushioned surface. Breathing out, lift your body with your forearms so that you are parallel to the floor.

Try to stabilize your core as you hold the position for as long as you can, taking slow breaths. Try this exercise in increments of 30 seconds, a minute, or more if you can do it, working up to multiple sets and longer lengths of time.

A standing oblique crunch works the muscles on your sides. Toning these muscles can give you a firmer, trimmer waist. Start standing up, using an optional 5- or pound weight. Stabilizing your left arm by touching your head, lower your right arm slowly while you keep your core stabilized.

Try not to move your hips at all as you stretch toward the floor. After several repetitions of this move, switch to the opposite side. This is a great alternative to traditional crunches if you have back pain or difficult lying on the floor. HIIT exercise may be more effective than traditional cardio at cutting down abdominal fat.

To try HIIT, use a treadmill. After warming up, aim for second increments of your highest setting, offset by 60 to 90 seconds of your lower-intensity setting.

Eating a healthy, varied diet that is high in fruits and vegetables — including soluble fiber , vitamin D , and probiotics — is the best plan for losing weight from your waistline. Avoiding refined carbohydrates , sugar, and processed foods whenever possible will help you cut calories and get rid of fat more quickly.

Also, keep an eye on how much sodium you consume. Salt causes your body to retain water, which can swell your waistline. Swapping out coffee for green tea can improve your circulation as well as rev your metabolism.

Taking walks every day can also help speed up your digestion. Walking outside gives you a vitamin D boost, which could help with losing weight faster. Cutting back on alcohol consumption is a way to instantly cut calories and sugar. Easing back on how much you drink may also improve your health in other ways.

Stress hormones can cause your body to hold on to belly fat. It also burns calories, helping reduce body fat and tone muscles. High intensity interval training HIIT pairs bouts of intense exercise with periods of less intense activity to burn calories.

Research from suggests that HIIT may reduce body fat more effectively than other types of exercise. Because of the short periods involved, HIIT may also be a good way to ease into an exercise routine.

Strength training can reduce body weight because it focuses on building muscle mass, and muscle burns more calories than fat does.

Strength training can also improve bone and joint health. This is because stronger muscles are better able to support the body, which reduces strain on the bones and joints.

The Centers for Disease Control and Prevention CDC recommend doing strength training 2 days per week. Everyone has some fat around the belly, but large quantities can be harmful.

People are more likely to develop large amounts of visceral fat if they have diets high in processed and sugary foods. Meanwhile, abdominal fat naturally increases with age, especially in females.

Certain medical conditions may also increase visceral fat. For many people, reducing the amount of abdominal fat can significantly improve their health. People can achieve this by adopting a healthful diet and exercise routine. Belly fat, or excess fat around the abdomen, has many causes.

Learn more about the causes of belly fat, and how best to lose it, here. Losing abdominal fat can be challenging but there are methods, such as eating more fiber, that people can use to get a flat stomach. Learn more here. To lose hip fat, a person can adjust their diet and exercise routine.

Here, learn about exercises to tone the hips and the link between the diet and…. It is not possible to spot-reduce back fat. Losing fat around the legs is a common goal. Exercises that tone the leg muscles and various lifestyle changes can help achieve this. My podcast changed me Can 'biological race' explain disparities in health?

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Medically reviewed by Daniel Bubnis, M. What is belly fat? Eat low calorie foods Choose sugar-free drinks Fewer refined carbs Fruit and vegetables Lean proteins Healthful fats Exercise Move more Cardio HIIT Strength training What causes it?

Outlook Losing fat from around the belly is a common fitness goal. What makes belly fat different? Share on Pinterest Cardiovascular exercise is a good way to burn calories. Focus on low calorie foods. Eliminate sugary drinks. Eat fewer refined carbs.

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