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 that’s stored around important organs like the liver and is linked to serious health conditions like cancer and diabetes. “Waist size reduction is imperative to reduce the risk of chronic health conditions.” says David B. Samadi, MD. “It won’t happen overnight, but the sooner you start working to lose belly fat, the sooner you reduce your chances of developing heart disease.” Here are five proven ways to get rid of belly fat, according to doctors. Read on—and to ensure your health and the health of others, don’t miss them Sure signs you already had COVID.


There’s plenty of evidence linking poor sleep (less than seven hours a night) to excess weight, especially belly fat – so if you want to keep belly fat under control, make sleep a priority. “Normally, fat is preferentially deposited subcutaneously or under the skin.” says Virend Somers, MD, PhD. “However, insufficient sleep appears to redirect fat to the more dangerous visceral compartment. Importantly, although a decrease in caloric intake and weight was observed during recovery sleep, visceral fat continued to increase. This suggests that insufficient sleep is a previously unrecognized trigger for visceral fat deposition, and that sleep, at least in the short term, does not reverse visceral fat accumulation. In the long term, these findings implicate insufficient sleep as a contributing factor to the obesity, cardiovascular, and metabolic disease epidemics. “

Elderly woman choosing between healthy and junk food

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 leads you to crave high-calorie foods such as chips, sweets or other foods and drinks high in fat, sugar and calories. “Going no more than four hours without food helps stabilize blood sugars and keeps your metabolism running smoothly.”

overweight woman at home lying on the floor, laptop in front of her, ready to exercise on a mat according to video

Excessive sitting is linked to increased belly fat, so make sure you move frequently 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 prevent the ‘middle age spread’: The more active people are, the more likely they are to keep their weight stable; the more sedentary, the more more likely to gain weight over time.”

stressed woman

Stress and excess weight—especially belly fat—are unfortunately closely linked. “Stress creates a fight-or-flight response in the body, which causes adrenaline to surge.” says Emmie Satrazemis, RD, CSSD. “When stress is channeled in a negative way, such as when daily or chronic stress from life events does not result in the need for immediate production, the excess nutrients released by your stress response can be stored as abdominal fat. So it’s no wonder too much stress can prevent you from losing weight.”

Tired senior woman after jogging.  Tired senior woman resting after running outdoors.  African woman runner standing with hands on knees.  Fitness sport woman resting after intense evening run

Exercising is not only great for your overall physical and mental health, but it can help blast belly fat. “Aim for at least 150 minutes of moderate to vigorous exercise per week” says Dr. Samadi. “Break it up into 30 minutes of exercise five days a week. The greater the frequency, duration and intensity of physical activity, the more weight you will lose, especially in the abdominal area.And to protect your life and the lives of others, don’t visit any of them 35 places you’re most likely to catch COVID.

Ferozan Mast

Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a wide audience. read more

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