Belly fat in women: Taking — and keeping — it off, What does your waistline say about your health? Find out why belly fat is more common after menopause, the danger it poses — and what to do about it. An expanding waistline is sometimes considered the price of getting older.
Loss of muscle mass also decreases the rate at which your body uses calories, which can make it more challenging to maintain a healthy weight. Many women also notice an increase in belly fat as they get older — even if they aren't gaining weight. This is likely due to a decreasing level of estrogen, which appears to influence where fat is distributed in the body.
For women, a waist measurement of more than 35 inches (89 centimeters) indicates an unhealthy concentration of belly fat and a greater risk of health problems. Trimming the fat You can tone abdominal muscles with crunches or other targeted abdominal exercises, but just doing these exercises won't get rid of belly fat.
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You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches (102 cm) in men and 35 inches (88 cm) in women are known as abdominal obesity (2). Certain weight loss strategies can target the fat in the belly area more than other areas of the body.
When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat (, 5). Some believe that this is the main process behind sugar’s harmful effects on health. It increases abdominal fat and liver fat, which leads to insulin resistance and various metabolic problems ().
This includes sugar-sweetened beverages, sugary sodas, fruit juices, and various high sugar sports drinks. Read the labels to make sure products do not contain refined sugars. Even foods marketed as health foods can contain significant amounts of sugar. Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
Protein may be particularly effective in reducing abdominal fat. One study showed that people who ate more and better protein had much less abdominal fat (). Another study indicated that protein was linked to a significantly reduced chance of abdominal fat gain over 5 years in women (). This study also linked refined carbs and oils to more abdominal fat and linked fruit and vegetables to reduced fat.
When people cut carbs, their appetite goes down and they lose weight (). More than 20 randomized controlled studies have now shown that low carb diets sometimes lead to 2–3 times more weight loss than low fat diets (, 20, 21). This is true even when those in the low carb groups are allowed to eat as much as they want, while those in the low fat groups are calorie restricted.
People often see a difference on the scale within 1–2 days. Studies comparing low carb and low fat diets indicate that low carb eating specifically reduces fat in the abdomen and around the organs and liver (, ). This means that some of the fat lost on a low carb diet is harmful abdominal fat.
Studies have shown thatcutting carbs is particularly effective at getting rid of the fat in the bellyarea, around the organs, and in the liver. Dietary fiber is mostly indigestible plant matter. Eating plenty of fiber can help with weight loss. However, the type of fiber is important. It appears that mostly the soluble and viscous fibers have an effect on your weight.
One 5-year study reported that eating 10 grams of soluble fiber per day was linked to a 3. 7% reduction in the amount of fat in the abdominal cavity (). This implies that soluble fiber may be particularly effective at reducing harmful belly fat. The best way to get more fiber is to eat a lot of plant foods, including vegetables and fruit.
You can also try taking a fiber supplement like glucomannan. This is one of the most viscous dietary fibers, and studies suggest it can help with weight loss (, ). It’s important to talk to your healthcare provider before introducing this or any supplement to your dietary regimen. There’s some evidence thatsoluble dietary fiber can lead to reduced amounts of belly fat.
Losing belly fat can be challenging, but it's not impossible. With a few positive lifestyle changes and hard work, getting rid of that unwanted abdominal can happen. And for many Americans, that loss can be a matter of life or death, since having excess belly fat is a dangerous health issue that isn't talked about enough.
Sherry Ross, MD, OB/GYN and Women's Health Expert at Providence Saint John's Health Center in Santa Monica, CA explains, "There are two types of fat in the body: the softer kind that's right beneath the surface is called Subcutaneous fat. This is the kind you can pinch. Then there's the harder kind that's stored deeper in your abdomen and wrapped around organs called visceral fat.
Therefore, when attempting to lose visceral fat loss, it can be argued that healthy lifestyle changes that an individual finds enjoyable and can be sustained prevail in terms of visceral fat loss. This is because it translates to consistency and long-term adherence. For example, a calorie restriction diet that works with an individual's lifestyle and food preferences is more preferable than a short term diet plan.
Most of the research suggests the impact of HIIT on visceral fat loss is related to the time efficiency of the exercise. However, HIIT can also promote the development of lean body mass (muscle) which can have a positive effect on the reduction of visceral fat. Another positive benefit of HIIT is its impact on appetite (satiety).
However, what we know is that a combination of foods and lifestyle habits can help you lose weight and ultimately reduce belly fat. With that in mind here is a list of foods that can help you lose weight resulting in a reduction of belly fat. That said, Cereals with more than 3 grams of fiber per serving are considered an excellent source of fiber.
Infused water instead of sodas and juices because those products have added sugars that can spike insulin levels that will cause weight gain long term. Make your own salad dressing with olive oils and vinegars instead of store bought with added sugars and preservatives. Great way to cut belly fat.