Proven Ways to Lose Belly Fat Fast, Fat Experts Say – Eat This, Not That

Belly fat — also known as visceral or belly fat — is the metabolically “active” fat stored around major organs like the liver and has been linked to serious health conditions like cancer and diabetes. “Reducing waist size is essential to reduce the risk of chronic health conditions,” says David B. Samadi, MD. “It won’t happen overnight, but the sooner you start losing your belly fat, the sooner you reduce your risk of developing heart disease.” Here are five proven ways to shed belly fat, according to doctors. Read on – and don’t miss these to protect your health and the health of others Sure signs you already had COVID.

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There is a wealth of evidence linking poor sleep (less than seven hours a night) to being overweight, particularly belly fat. So if you want to keep your belly fat under control, you should prioritize sleep. “Normally, fat is preferentially deposited subcutaneously or under the skin,” says Virend Somers, MD, PhD. “However, insufficient sleep appears to divert fat to the more dangerous visceral compartment. Importantly, although calorie intake and weight decreased during recovery sleep, visceral fat continued to increase. This suggests that insufficient sleep is a previously unrecognized trigger for visceral fat accumulation, and that catching up sleep, at least in the short term, does not reverse visceral fat accumulation. Longer term, these findings imply that insufficient sleep contributes to epidemics of obesity, cardiovascular and contributes to metabolic diseases. “

Elderly woman making choice between healthy and unhealthy food
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Eating a healthy, balanced diet is key to reducing belly fat, experts say. “Avoid skipping meals and keep meal times as consistent as possible,” says dr. Samadi. “This reduces the hunger that causes you to crave high-calorie convenience foods like chips, candy, or other foods and drinks high in fat, sugar, and calories. Going no more than four hours without eating helps stabilize blood sugar and keeps your metabolism running.”

Overweight woman lying on floor at home, laptop in front of her, ready to exercise on mat according to video
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Excessive sitting is linked to an increase in belly fat, so make sure you get plenty of exercise throughout the day. “Since it’s so hard for people to lose weight and keep it off, it’s better to prevent weight gain in the first place,” says Harvard Health. “Encouragingly, there is strong evidence that staying active can help people slow or stave off the spread of middle age: the more active people are, the more likely they are to keep their weight stable; the more sedentary they are, the more likely they are to gain weight over time.”

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Unfortunately, stress and obesity – especially belly fat – are closely linked. “Stress creates a fight-or-flight response in the body that pumps up adrenaline,” says Emmie Satrazemis, RD, CSSD. “When stress is channeled in negative ways, such as when daily or chronic stress from life events doesn’t result in a need for immediate performance, excess nutrients released by your stress response can be stored as belly fat. So it’s no wonder excessive stress could be preventing you from losing weight.”

Tired senior woman after jogging.  Tired senior woman resting after running outdoors.  African female runner standing with hands on knees.  Female fitness athlete resting after intense evening run
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Not only is exercise great for your overall physical and mental health, it can also help blast belly fat. “Aim to get at least 150 minutes of moderate-to-vigorous exercise per week,” says dr. Samadi. “Break this up into 30 minutes of exercise, five days a week. The more frequently, longer, and more intensely you exercise, the more weight you lose, especially in the abdominal area. ATo protect your life and the lives of others, do not visit any of them 35 places where you are most likely to contract COVID.

Ferozan Mast

Ferozan Mast is a science, health and wellness writer with a passion for bringing science and research-backed information to a wide audience. Continue reading

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