How to Cut Lower Belly Fat: Understanding Risks & Effective Strategies

An expanding waistline is often seen as a consequence of aging. For women, this can be particularly true as body fat tends to shift to the abdomen after menopause. However, that extra belly fat does more than just affect how clothes fit; research indicates it carries significant health risks. The good news is that the threats posed by belly fat can be reduced.

What’s Behind Stubborn Belly Fat?

A person’s weight is largely determined by a combination of factors: daily caloric intake, daily calories burned, age, and genetics. Consistently consuming more calories than are burned leads to weight gain, including the accumulation of fat around the abdomen.

Age plays a significant role as well. Muscle mass naturally decreases with age, a process accelerated by inactivity. Reduced muscle mass slows down metabolism, making it harder to maintain a healthy weight. Many women observe an increase in belly fat as they get older, even without overall weight gain. This is likely linked to declining estrogen levels, as estrogen influences where the body stores fat. Genetic factors also contribute to an individual’s predisposition to being overweight or obese, and they influence where fat is deposited in the body.

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Belly Fat: More Than Just the Surface Layer

Illustration showing subcutaneous and visceral fat distribution in the abdomen.

Belly fat isn’t limited to the layer you can pinch just below the skin, known as subcutaneous fat. It also includes visceral fat, which lies deep inside the abdomen surrounding internal organs. Having a large amount of visceral fat, regardless of overall weight, significantly increases the risk of numerous serious health problems, including:

• High blood pressure
• Unhealthy blood lipid levels
• Sleep apnea
• Heart disease
• High blood sugar and type 2 diabetes
• Certain types of cancer
• Stroke
• Fatty liver disease
• Increased risk of early death from any cause

Measuring Your Middle: Is Your Belly Fat a Concern?

To determine if your belly fat poses a health risk, measure your waist circumference. Here’s how:

• Stand upright and place a tape measure around your bare stomach, just above your hipbone.
• Pull the tape measure snug, ensuring it’s level all the way around, but don’t let it compress your skin.
• Relax, exhale, and take the measurement. Avoid sucking in your stomach.

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

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Effective Strategies for Trimming Belly Fat

While exercises targeting abdominal muscles like crunches can strengthen and tone, they alone won’t eliminate belly fat, especially visceral fat. The good news is that visceral fat responds well to the same strategies used for overall weight loss and reducing total body fat.

Here are key tips on How To Cut Lower Belly Fat:

• Adopt a Healthy Diet: Focus on plant-based foods such as fruits, vegetables, and whole grains. Choose lean protein sources like fish and low-fat dairy. Limit processed meats and saturated fats found in high-fat dairy and meat. Opt for moderate amounts of monounsaturated and polyunsaturated fats found in fish, nuts, and certain vegetable oils.
• Practice Smart Portion Control: Even healthy foods contribute calories. Reduce portion sizes at home and consider sharing meals when dining out or taking half home.
• Replace Sugary Drinks: Swap sugary beverages like soda and juice for water or unsweetened alternatives.
• Increase Physical Activity: Most healthy adults should aim for at least 150 minutes of moderate aerobic activity (like brisk walking) or 75 minutes of vigorous aerobic activity (like jogging) per week. Incorporate strength training exercises at least twice weekly. For weight loss or specific fitness goals, you may need more exercise. Research suggests that high-intensity interval training (HIIT) and strength training can be particularly helpful in reducing belly fat.

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Learn how to lose belly fat in 3 weeks at home

Losing belly fat requires consistent effort and patience. Aim for gradual, steady weight loss to shed excess fat and keep it off. Consulting a healthcare provider can provide personalized guidance and support to help you get started and stay on track.

References

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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.
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