Losing belly fat is no easy feat There are two types of belly fat–subcutaneous fat, which lies just beneath our skin and the abdominal wall, and the more dangerous version of belly fat: stubborn visceral fat.
"Belly fat that causes health issues is 'visceral fat', which resides in the spaces between the abdominal organs, and in an apron of tissue called the omentum," explains Angel Luk, RD , a registered dietitian and co-founder at FoodMysteries.com. "Because it lies inside the abdominal wall, it's harder to get rid of."
Visceral fat is associated with an increased risk for many health issues, including but not limited to: heart disease , high blood pressure , high blood sugar levels , metabolic syndrome , type 2 diabetes , dementia , asthma , breast cancer and colon cancer .
Why Is Belly Fat So Hard To Get Rid Of?
Compared to other parts of the body, belly fat can be more stubborn to lose. And it mostly comes down to hormones. “Fat cells around the abdomen are highly sensitive to the effects of insulin and cortisol, two hormones that promote weight gain,” explains Dr. Jennie Stanford, MD , an obesity medicine physician.
She adds that as a result, not only can belly fat be easier to accumulate, but it can also be harder to lose. “Belly fat may be more difficult to lose in patients who are overweight, have obesity, chronic stress, or insulin resistance, in which cases levels of cortisol and insulin are often high,” says Dr. Stanford.
The Clever Belly Fat-Burning Trick You Need To Try
Plain and simple: don’t skimp on sleep.
“The one tip I would recommend is to sleep at least seven hours per night– a painless and economical solution,” says Luk. According to findings from the National Health and Nutrition Examination Survey (NHANES) from 2011 to 2018, sleeping less than seven hours a day is associated with greater visceral fat mass in adults in the United States.
Seven hours of sleep (minimum) a night is also recommended by the Centers for Disease Control and Prevention for most adults in the United States.
“Sleep helps regulate cortisol and insulin,” adds Dr. Stanford. “Abdominal fat is especially sensitive to the weight-gain promoting impacts of cortisol and insulin, so the better those are controlled, the lower abdominal fat is likely.”
Related: 'I'm a Registered Dietitian—This Is the One Belly Fat-Related Habit I Beg My Clients to Stop Doing'
Additional Belly Fat-Burning Tips To Try
Besides banking enough sleep each night, there are other ways you can keep belly fat at bay.
Do a cold plunge
While more research is needed, if you're already a fan of the cold plunging trend, it could help with belly fat content. “Cold plunge or turn shower water temperature to as cool as tolerated for three to five minutes once a day,” says Allison Arnett, RN, MSN, CDE, CBN, FNP-BC , a board-certified nurse practitioner at AgeRejuvenation. “This has shown in some studies to decrease visceral fat.”
Quit smoking
If you're a smoker, consider this your sign to stop. “Research shows that smoking increases visceral fat ,” says Luk. “Any reduction in smoking reaps immediate benefits.”
Try intermittent fasting
Intermittent fasting (also known as time-restricted eating) may help you lose your belly fat. “Eating within an 8-hour window 4 days of the week is a good way to improve insulin sensitivity and decrease visceral fat,” says Arnett.
Reduce your intake of sugar-sweetened products
Yes, they taste great. But if you're trying to lose belly fat, it might be time to cut down on sugary drinks, candy, and cookies that contain high amounts of added sugar. “Food products that contain added sugars, particularly fructose, appear to increase visceral fat deposition,” says Luk. “High amounts of added sugar trigger dopamine release and gives us a pleasure sensation that makes us crave more. To fight the urge, gradually decrease usage and replace with foods that are naturally sweet like fresh fruit, steamed carrots, and boiled corn on the cob.”
Related: Sick of That Stubborn Bulge Around Your Midsection? Stock up on These 40 Belly Fat-Burning Foods
Get your body moving with exercise
Exercise can reduce visceral fat, even if you don’t reduce your calorie intake. “Aerobic exercise (such as brisk walking or jogging) as well as strength training (such as weight lifting) is beneficial ,” says Luk. “Aim for at least 30 minutes of moderate to vigorous activity most days of the week to start gaining muscle mass and losing visceral belly fat.”
Other types of exercise have been shown to reduce belly fat, too. “High-intensity interval training also offers benefits to burning belly fat,” adds Dr. Stanford. “Cycling-based HIIT and running intervals have both been shown to be effective in burning belly fat.”
Related: You'll Love the Results! Check Out the 20 Best Workouts for Stubborn Belly Fat
Consider a low-carb diet
Eating a diet with fewer carbohydrates can also help you lose belly fat. “Limiting net carbs to 50 grams or less daily will help to improve insulin levels, which can help with visceral fat loss,” says Arnett.
Cut out ultra-processed foods
Ultra-processed foods are foods that contain sugar, protein and oil derivatives (e.g., high-fructose corn syrup, maltodextrin, protein isolates, hydrogenated oil) and cosmetic additives (e.g., colors, flavors, flavor enhancers, emulsifiers, thickeners, and artificial sweeteners.) “Ultra-processed foods are pro-inflammatory because of the chemicals used to make them and the additives and preservatives put in to extend shelf-life and promote palatability,” says Stanford. “The body doesn’t know how to metabolize processed foods, which leads to metabolic dysregulations and promotes inflammation, leading to adiposopathy (sick fat disease) and abdominal fat.”
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Sources
- Angel Luk, RD , a registered dietitian and Co-Founder at FoodMysteries.com
- Dr. Jennie Stanford , MD, an Obesity Medicine Physician and medical contributor for Drugwatch
- Allison Arnett, RN, MSN, CDE, CBN, FNP-BC , a board-certified nurse practitioner at AgeRejuvenation
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