How to Remove Stubborn Belly Fat: Understanding Causes and Strategies
An expanding waistline is sometimes considered a price of getting older. For women, this can be especially true as body fat tends to shift to the abdomen after menopause.
That extra belly fat does more than just make it hard to zip up a favorite pair of jeans, though. Research shows that belly fat carries serious health risks. But the threats posed by stubborn belly fat can be lowered by understanding effective strategies.
What’s Behind Stubborn Belly Fat
How much a person weighs depends in large part on four things: calories taken in each day, calories burned off each day, age, and genetics. People who regularly eat and drink more calories than they burn each day are more likely to gain extra weight, including belly fat.
Getting older also makes a difference. People lose muscle as they age. And the problem is worse for those who are not physically active. Loss of muscle mass decreases how quickly the body uses calories. That can make it more challenging to maintain a healthy weight.
Many women notice an increase in belly fat as they get older even if they don’t gain weight. This is likely due to a lower level of estrogen because estrogen seems to have an effect on where fat is located in the body. Genes can contribute to an individual’s chances of being overweight or obese too. It also plays a role in where the body stores fat. Learn more about 10 Ways to Lose Weight Effortlessly.
Types of Belly Fat and Their Risks
Belly fat is more than just the layer of padding just below the skin, which is called subcutaneous fat. Belly fat also includes visceral fat. Visceral fat lies deep inside the abdomen and surrounds the internal organs. Too much visceral fat is strongly linked with a higher risk of serious health problems, making belly fat particularly stubborn and dangerous to health.
Illustration showing layers of abdominal fat with emphasis on visceral fat surrounding organs
Regardless of a person’s overall weight, having a large amount of belly fat raises the risk of:
- High blood pressure
- An unhealthy amount of fat in the blood
- Sleep apnea
- Heart disease
- High blood sugar and diabetes
- Certain cancers
- Stroke
- Fatty liver
- Early death from any cause
Measuring Your Middle
To see if your belly fat is a concern, measure your waist:
- Stand and place a tape measure around your bare stomach, just above your hipbone.
- Pull the tape measure until it fits snugly, but it doesn’t push into the skin. Make sure the tape measure is level all the way around.
- Relax, exhale and measure your waist. Don’t suck in your stomach as you measure.
For women, a waist measurement of more than 35 inches (89 centimeters) signals an unhealthy amount of belly fat and a greater risk of health problems. In general, though, the greater the waist measurement, the higher the health risks. If you’re wondering about achieving weight loss goals, you might ask how fast you can lose weight.
Effective Strategies for Removing Stubborn Belly Fat
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 (often referred to as spot reduction, which is ineffective for visceral 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. To effectively remove stubborn belly fat, try these tips:
Eat a Healthy Diet
A healthy diet involves:
- Focusing on plant-based foods, such as fruits, vegetables and whole grains.
- Choosing lean sources of protein, such as fish and low-fat dairy products.
- Limiting processed meats, as well as the saturated fat that’s found in meat and high-fat dairy products, such as cheese and butter.
- Choosing moderate amounts of monounsaturated and polyunsaturated fats. They are found in fish, nuts and certain vegetable oils.
Consider exploring dietary approaches like intermittent fasting diet tips as part of your plan.
Choose Portion Sizes Wisely
Even when you’re making healthy choices, calories add up. At home, cut down your portion sizes. In restaurants, share meals. Or eat half a meal and take the rest home.
Replace Sugary Drinks
Drink water or other beverages without sugar instead.
Get Active
For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Strength training exercises are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more. There is some evidence that high-intensity interval training (HIIT) can help reduce belly fat, as can strength training. To learn methods for losing 20 pounds quickly, integrating both diet and exercise is key. If you prefer exercising at home, find out how to lose belly fat at home.
Conclusion
Losing stubborn belly fat takes effort and patience. Understanding its causes and health risks is the first step. While challenges like age and genetics play a role, focusing on consistent lifestyle changes – particularly diet and exercise – is the most effective way to reduce visceral fat and lower associated health risks. Aim for slow and steady weight loss for sustainable results. For those interested in quick weight loss methods, it’s important to prioritize health and sustainability alongside speed. Ask your health care provider for help getting started and staying on track with your journey to remove stubborn belly fat.
References
- Perreault L. Obesity in adults: Prevalence, screening, and evaluation. https://www.uptodate.com/contents/search. Accessed Feb. 15, 2023.
- Perreault L, et al. Overweight and obesity in adults: Health consequences. https://www.uptodate.com/contents/search. Accessed Feb. 15, 2023.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.