Best Way to Get Rid of Belly Fat: Expert Strategies

An expanding waistline is often seen as an inevitable part of aging. For women, this shift can be particularly noticeable after menopause, as body fat tends to relocate to the abdomen. However, this extra abdominal fat is more than just a cosmetic concern that makes zipping up jeans difficult. Research clearly indicates that belly fat is associated with significant health risks. Fortunately, these threats can be mitigated by understanding the causes and implementing effective strategies. Finding the Best Way To Get Rid Of Belly Fat involves a combination of dietary changes and increased physical activity, tailored to address the underlying factors contributing to its accumulation.

Understanding Belly Fat and Its Causes

Several factors contribute to how much a person weighs and where that weight is distributed, including belly fat:

• Calories consumed daily
• Calories burned daily
• Age
• Genetics

Regularly consuming more calories than the body expends leads to weight gain, often including fat around the midsection. Aging also plays a role; muscle mass naturally declines with age, especially without physical activity. This loss of muscle slows down the metabolism (how quickly the body uses calories), making it harder to maintain a healthy weight.

Many women observe an increase in belly fat as they age, even without overall weight gain. This phenomenon is largely linked to lower estrogen levels during menopause, as estrogen appears to influence where fat is stored in the body. Genetic predisposition can also impact an individual’s likelihood of being overweight or obese and influences patterns of fat storage. Understanding these factors is crucial when seeking the Best Way To Get Rid Of Belly Fat. [how to get rid of middle belly fat](https://shocknaue.com/how-to-get-rid-of-middle-belly-fat/)

Subcutaneous vs. Visceral Fat

Belly fat isn’t a single type of fat. It includes subcutaneous fat, which is the layer just below the skin that you can pinch, and visceral fat. Visceral fat is located deep within the abdomen, surrounding internal organs. A high amount of visceral fat is strongly correlated with an elevated risk of serious health conditions.

Illustration showing subcutaneous and visceral abdominal fat

Having a large amount of belly fat, regardless of overall body weight, increases the risk of several health problems, including:

• High blood pressure
• Unhealthy levels of fats in the blood (dyslipidemia)
• Sleep apnea
• Heart disease
• High blood sugar and type 2 diabetes
• Certain cancers
• Stroke
• Fatty liver disease
• Increased risk of early death from any cause

Assessing Your Risk: How to Measure Waist Fat

To determine if your belly fat levels are a health concern, you can measure your waist circumference:

1. Stand and place a tape measure around your bare abdomen, just above your hipbone.
2. Ensure the tape measure is level all the way around and fits snugly without pressing into your skin.
3. Relax, exhale, and take the measurement. Avoid drawing in your stomach.

For women, a waist measurement exceeding 35 inches (89 centimeters) indicates an unhealthy level of belly fat and a higher risk of health issues. Generally, the larger the waist measurement, the greater the health risks.

The Best Ways to Trim Belly Fat

While exercises specifically targeting abdominal muscles can strengthen them, they won’t eliminate belly fat alone. The good news is that visceral fat, the most dangerous type, is responsive to the same diet and exercise strategies effective for overall weight loss and reducing total body fat. Implementing the best way to get rid of belly fat requires consistent effort across these areas. [trying to lose weight while trying to get pregnant](https://shocknaue.com/trying-to-lose-weight-while-trying-to-get-pregnant/)

Diet Changes

Adopting a healthy diet is fundamental:

• Focus on whole foods: Emphasize plant-based foods like fruits, vegetables, and whole grains.
• Choose lean protein: Opt for sources such as fish and low-fat dairy products.
• Limit unhealthy fats and processed foods: Reduce intake of processed meats and saturated fats found in red meat and high-fat dairy products.
• Select healthy fats: Include moderate amounts of monounsaturated and polyunsaturated fats found in nuts, seeds, fish, and certain vegetable oils. [best diet for pregnancy weight loss](https://shocknaue.com/best-diet-for-pregnancy-weight-loss/)

Portion Control

Even healthy food has calories. Be mindful of portion sizes. At home, use smaller plates. When eating out, consider sharing meals or taking half home.

Replace Sugary Drinks

Sweetened beverages contribute significantly to calorie intake and sugar consumption. Choose water or other unsweetened drinks instead.

Exercise Strategies

Becoming physically active is essential for burning calories and building muscle mass. The recommended guidelines for most healthy adults include: [losing weight at 34 weeks pregnant](https://shocknaue.com/losing-weight-at-34-weeks-pregnant/)

• At least 150 minutes per week of moderate aerobic activity (e.g., brisk walking) OR 75 minutes per week of vigorous aerobic activity (e.g., jogging).
• Strength training exercises targeting major muscle groups at least twice per week.

For specific weight loss goals or to improve fitness, you may need more exercise. Some studies suggest that High-Intensity Interval Training (HIIT) and consistent strength training can be particularly effective in reducing belly fat. [lose 10 lbs in 7 days](https://shocknaue.com/lose-10-lbs-in-7-days/)

Losing belly fat requires dedication and patience. Aim for gradual, steady weight loss to improve your chances of keeping it off long-term. Consulting a healthcare provider can provide personalized guidance and support.

References

1. Perreault L. Obesity in adults: Prevalence, screening, and evaluation. https://www.uptodate.com/contents/search. Accessed Feb. 15, 2023.
2. Perreault L, et al. Overweight and obesity in adults: Health consequences. https://www.uptodate.com/contents/search. Accessed Feb. 15, 2023.
3. Understanding adult overweight and obesity. National Institute of Diabetes and Digestive and Kidney Disorders. https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/all-content. Accessed Feb. 15, 2023.
4. 2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov/. Accessed Feb. 15, 2023.
5. Insulin resistance and prediabetes. National Institute of Diabetes and Digestive and Kidney Disorders. https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance. Accessed Feb. 15, 2023.
6. Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/our-work/physical-activity/current-guidelines. Accessed Feb. 15, 2023.
7. Hoffman BL, et al. Menopause and the mature woman. In: Williams Gynecology. 4th ed. McGraw Hill; 2020. https://accessmedicine.mhmedical.com. Accessed Feb. 20, 2023.
8. Maillard F. Effect of high-intensity interval training on total, abdominal and visceral fat mass: A meta-analysis. Sports Medicine. 2018; doi:10.1007/s40279-017-0807-y.
9. Wewege MA. The effect of resistance training in healthy adults on body fat percentage, fat mass and visceral fat: A systematic review and meta-analysis. Sports Medicine. 2022; doi:10.1007/s40279-021-01562-2.