Unlike fat parked on the hips and thighs, fat around the middle produces substances that can create serious health risks.
No matter what your body shape, excess fat isn't good for your health. But saddlebags and ballooning bellies are not equivalent. When it comes to body fat, location counts, and each year brings new evidence that the fat lying deep within the abdomen is more perilous than the fat you can pinch with your fingers.
In most people, about 90% of body fat is subcutaneous, the kind that lies in a layer just beneath the skin. If you poke your belly, the fat that feels soft is subcutaneous fat. The remaining 10% — called visceral or intra-abdominal fat — lies out of reach, beneath the firm abdominal wall. It's found in the spaces surrounding the liver, intestines, and other organs. It's also stored in the omentum, an apron-like flap of tissue that lies under the belly muscles and blankets the intestines. The omentum gets harder and thicker as it fills with fat.
Although visceral fat makes up only a small proportion of body fat, it's a key player in a variety of health problems.
As women go through their middle years, their proportion of fat to body weight tends to increase — more than it does in men — and fat storage begins favoring the upper body over the hips and thighs. Even if you don't actually gain weight, your waistline can grow by inches as visceral fat pushes out against the abdominal wall.
Where's the fat?
Visceral fat lies in the spaces between the abdominal organs and in an apron of tissue called the omentum. Subcutaneous fat is located between the skin and the outer abdominal wall.
The trouble with visceral fat
Body fat, or adipose tissue, was once regarded as little more than a storage depot for fat blobs waiting passively to be used for energy. But research has shown that fat cells — particularly visceral fat cells — are biologically active. One of the most important developments [since the mid-1990s] is the realization that the fat cell is an endocrine organ, secreting hormones and other molecules that have far-reaching effects on other tissues.
Before researchers recognized that fat acts as an endocrine gland, they thought that the main risk of visceral fat was influencing the production of cholesterol by releasing free fatty acids into the bloodstream and liver. We now know that there's far more to the story. Researchers have identified a host of chemicals that link visceral fat to a surprisingly wide variety of diseases.
Subcutaneous fat produces a higher proportion of beneficial molecules, and visceral fat a higher proportion of molecules with potentially deleterious health effects. Visceral fat makes more of the proteins called cytokines, which can trigger low-level inflammation, a risk factor for heart disease and other chronic conditions. It also produces a precursor to angiotensin, a protein that causes blood vessels to constrict and blood pressure to rise.
Gut check
A tape measure is your best home option for keeping tabs on visceral fat. Measure your waistline at the level of the navel — not at the narrowest part of the torso — and always measure in the same place. (According to official guidelines, the bottom of the tape measure should be level with the top of the right hip bone, or ilium — see the illustration — at the point where the ilium intersects a line dropped vertically from the center of the armpit.) Don't suck in your gut or pull the tape tight enough to compress the area. In women, a waist circumference of 35 inches or larger is generally considered a sign of excess visceral fat, but that may not apply if your overall body size is large. Rather than focus on a single reading or absolute cut-off, keep an eye on whether your waist is growing (are your pants getting snug at the waist?). That should give you a good idea of whether you're gaining unhealthy visceral fat.
From fat to disease
Visceral fat can be measured in a variety of ways. CT scans and full-body MRIs are the most precise, but they are expensive and rarely available, so investigators often use estimates based on waist circumference or waist size in proportion to height (see "Gut check"). To ensure that they're not just measuring overall obesity, researchers also check whether a person's waist circumference is higher than average for her or his body mass index (BMI).
Visceral fat is implicated in a number of chronic conditions, including these:
Cardiovascular disease.Several studies have documented this effect. For example, a large study of European women ages 45 to 79 concluded that those with the biggest waists (and those with the largest waists in relation to their hip size) had more than double the risk of developing heart disease. The risk was still nearly double even after adjustment for several other risk factors, including blood pressure, cholesterol, smoking, and BMI. Even in healthy, nonsmoking women, every 2 inches of additional waist size raised the risk for cardiovascular disease by 10%.
Higher visceral-fat volume also has a deleterious impact on several other heart disease risk factors. It's associated with higher blood pressure, blood sugar levels and triglyceride levels, and lower levels of HDL (good) cholesterol. Taken together, these changes, known as metabolic syndrome, create a serious risk for cardiovascular disease and type 2 diabetes.
Dementia.Researchers at Kaiser Permanente found that people in their early 40s with the highest levels of abdominal fat, compared with those who had the least abdominal fat at that age, were nearly three times more likely to develop dementia (including Alzheimer's disease) by their mid-70s to early 80s. Dementia was not associated with increased thigh size.
Asthma.In a large study of California teachers, women with high levels of visceral fat (a waist circumference of more than 35 inches) were 37% more likely to develop asthma than women with smaller waists — even if their weight was normal. The risks were highest for women who were both large-waisted and overweight or obese. The investigators believe that belly fat raises the risk of asthma more than other poundage because it has inflammatory effects throughout the body, including in the airways.
Breast cancer.A combined analysis of several studies found that premenopausal women with abdominal obesity (the largest waist size in proportion to their height) were at greater risk for breast cancer. Large waists were also linked to breast cancer risk among postmenopausal women, but that effect was not significant once BMI was taken into account.
Colorectal cancer.People with the most visceral fat have three times the risk of developing colorectal adenomas (precancerous polyps) than those with the least visceral fat. The relationship was found after many other risks were accounted for. The researchers also confirmed that adenomatous polyps in the colon are associated with insulin resistance, which may be the mechanism that increases the cancer risk.
How lose (and prevent) visceral belly fat
Where you tend to gain fat depends on your genes, your hormones, your age, your birth weight (smaller babies more readily add belly fat later in life), and whether you've had children (women who have given birth tend to develop more visceral fat than women who haven't).
As young adults, women on average have less visceral fat than men, but that changes with menopause. You can't change your birth weight or your genes, and you can't hold off menopause. But there are several ways you can minimize the accumulation of visceral fat. The good news is that because it's more readily metabolized into fatty acids, it responds more efficiently to diet and exercise than fat on the hips and thighs. Here are some approaches that may help:
Keep moving.Exercise can help reduce your waist circumference. Even if you don't lose weight, you lose visceral belly fat and gain muscle mass. Engage in at least 30 minutes of moderate-intensity activity most days, such as brisk walking or bicycling at a casual pace. Also create opportunities to add motion to routine tasks. For example, park farther from your destination and walk the rest of the way, take the stairs instead of the elevator, and stand while you talk on the phone.
Studies have shown that you can help trim visceral fat or prevent its growth with both aerobic activity (such as brisk walking) and strength training (exercising with weights). Spot exercises, such as sit-ups, can tighten abdominal muscles but won't get at visceral fat. Exercise can also help keep fat from coming back.
Eat right.Choose a balanced diet that helps you achieve and maintain a healthy weight. Avoid products that seem to encourage belly fat deposition, especially simple sugars like fructose-sweetened foods and beverages.
Don't smoke.The more you smoke, the more likely you are to store fat in your abdomen rather than on your hips and thighs.
Get your sleep.Too little is bad. A five-year study found that adults under age 40 who slept five hours or less a night accumulated significantly more visceral fat. But too much isn't good, either — young adults who slept more than eight hours also added visceral fat. (This relationship wasn't found in people over age 40.)
Mind your mood.Middle-aged women who show more hostility and had more depressive symptoms tend to have more visceral fat — but not more subcutaneous fat.
Forget the quick fix.Liposuction for cosmetic fat removal doesn't reach inside the abdominal wall.
Image: UserGI15994093/Getty Images
FAQs
What are the 5 foods that burn belly fat? ›
- Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
- Swap your beef for salmon. ...
- Yogurt. ...
- Red bell peppers. ...
- Broccoli. ...
- Edamame. ...
- Diluted vinegar.
- Dark Chocolate. We all need a sweet fix from time to time. ...
- Blueberries. While most fruits are good for our overall health, there's one that takes the cake when it comes to burning belly fat – blueberries! ...
- Avocado. ...
- Oatmeal. ...
- Leafy Greens. ...
- Nuts. ...
- Fish. ...
- Peanut Butter.
Exercise and dieting helps you lose belly fat
The starting point for bringing weight under control, in general, and combating abdominal fat, in particular, is regular moderate-intensity physical activity — at least 30 minutes per day (and perhaps up to 60 minutes per day) to control weight and lose belly fat.
As part of a 2019 study, researchers followed 19 adults with metabolic syndrome whose meals were spread over a 14-hour window and found limiting meals to a 10-hour window (followed by 14 hours of fasting) was associated with weight loss, smaller waist circumference, lower blood pressure and LDL “bad” cholesterol.
What are the 2 vegetables that destroy stomach fat? ›If you're looking to banish belly fat and get a six-pack, there are two vegetables you should definitely include in your diet: broccoli and cauliflower. Both of these veggies contain high levels of fiber, which has been shown to help reduce abdominal fat storage ( 1 , 2 ).
Can lemon water reduce belly fat? ›Lemon water can promote fullness, support hydration, boost metabolism, and increase weight loss. However, lemon water is no better than regular water when it comes to losing fat. That being said, it is tasty, easy to make, and can be used as a low-calorie replacement for high-calorie beverages.
What fruit burns belly fat? ›Pineapple and Papaya: These two tropical fruits contain the enzyme bromelain, which has anti-inflammatory properties and shrinks belly fat.
What are the top 3 fat burning foods? ›- Salmon. Fatty fish, like salmon, are good for your heart and lower your triglycerides. ...
- Coconut Oil. Coconut oil has many health benefits. ...
- Eggs. ...
- Berries. ...
- Avocados. ...
- Grapefruits. ...
- Apple Cider Vinegar. ...
- Full-Fat Greek Yogurt.
The key is to lower your overall body fat with moderate-intensity physical activity and a healthy diet; when you reduce your total body fat, you'll also be reducing your belly fat. So if you want to do abdominal exercises, make them part of your fitness routine.
What is the number one belly fat burning? ›1. PhenQ: Best Thermogenic Fat Burner Overall. PhenQ is rated as one of the best fat burning pills on the market. According to the manufacturer, PhenQ works in five different ways to attack stubborn belly fat, boost your body's metabolism, and kickstart your weight loss journey.
Does coffee break intermittent fasting? ›
Can You Drink Coffee While Intermittent Fasting? The short answer is yes, you can drink coffee while intermittent fasting. But, this answer comes with a big caveat: You can drink black coffee while intermittent fasting, but coffee drinks with cream, sugar, or other forms of calories technically break your fast.
At what hour does fat burning start when intermittent fasting? ›Fat burning typically begins after approximately 12 hours of fasting and escalates between 16 and 24 hours of fasting.
What time should I stop eating at night to lose weight? ›As a guide, stop eating two to three hours before bed to avoid weight gain. Finishing meals earlier than this may help boost weight loss.
What is the number 1 fat burning vegetable? ›1. Spinach And Other Leafy Greens. Spinach and other leafy green vegetables like kale, lettuce, etc. are great for burning belly fat and are very nutritious as well.
How do 65 year olds get rid of belly fat? ›Weight or resistance training is the best way to lose belly fat after 65. As mentioned earlier, burning belly fat can be challenging in this age group due to muscle loss. By doing resistance training exercises, you develop more muscle mass that helps your body burn more calories even at rest (1).
What foods burn fat crazy? ›- Greek Yogurt. 1/26. Greek yogurt has almost twice as much protein as other yogurts. ...
- Quinoa. 2/26. Quinoa (pronounced keen-wa) is a nutritional all-star that belongs in your weight loss plan. ...
- Cinnamon. 3/26. ...
- Hot Peppers. 4/26. ...
- Green Tea. 5/26. ...
- Grapefruit. 6/26. ...
- Watermelon. 7/26. ...
- Pears and Apples. 8/26.
B-complex vitamins: These help metabolize carbohydrates, fats, and proteins, activating stored energy instead of letting it turn to fat. Niacin, vitamin B-6, and iron: This impressive trio increases your body's production of the amino acid L-carnitine to help burn fat.
Does cinnamon reduce belly fat? ›If you want to lose some weight, especially around your tummy, start adding cinnamon to your diet. Why? It suppresses appetite, regulates blood sugar levels, lowers your cholesterol and speeds up your metabolism, in addition to torching belly fat.
What happens if I drink hot lemon water everyday? ›. Reduces inflammation and cleanses the system – Drinking lemon water regularly decreases acidity in your body and removes uric acid from joints. It enhances enzyme function, stimulating your liver and activating bile flow, which helps emulsify and flush out fat soluble toxins.
What is the #1 fat burning fruit? ›#1.
Avocados top the list of fruits that have a high-fat content, but they are on the top of the list of fat burning fruits as well. Avocadoes helps to increase certain hormones that aid weight loss and also inform our brain that our stomach is full, thus helping to prevent unhealthy food cravings.
What is a fat burning drink? ›
Heat 1 cup of water and add 2 tsp cinnamon powder to it. Let it cool down for a while. Once it gets to lukewarm, add 1 tbsp of honey. You can also add a few drops of lemon juice. Mix well and your fat-burning drink is ready.
What eats belly fat fast? ›- Pumpkin. Pumpkin makes it onto this list of the 32 foods that burn belly fat fast due to its high amounts of fiber and low calories. ...
- Chia Seeds. ...
- Tart Cherries. ...
- Sunflower Seeds. ...
- Quinoa. ...
- Peas. ...
- Blueberries. ...
- Beans.
Such fat-burning foods include eggs, nuts, and oily fish. The term “fat-burning foods” may apply to those that produce fat loss by stimulating metabolism, reducing appetite, or reducing overall food intake. All foods stimulate metabolism.
How do I get rid of belly fat at 60? ›- Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. ...
- Replace sugary beverages. ...
- Keep portion sizes in check. ...
- Include physical activity in your daily routine.
Research shows that people who eat eggs in the morning lose more weight and belly fat than those who opt for high carb foods like bagels or cereal. (These foods will fight belly fat, too.)
What not to eat before bed? ›- Chocolate. High levels of caffeine in chocolate make it a poor choice for late-night snacking. ...
- Cheese. While cheese is generally considered a comfort food, it is actually one of the worst foods to eat before bed. ...
- Curry. ...
- Ice cream. ...
- Crisps. ...
- Cherries. ...
- Raw honey. ...
- Bananas.
The best fruits to eat at night for weight loss are melons, cantaloupe, and honeydew. These have good water content and are less in calories. Therefore, apart from satisfying your sweet tooth, they will also help in losing weight.
How do you get rid of belly fat after 50? ›Sass recommends eating a healthy, balanced, plant-based diet. “Plant foods rich in monounsaturated fat — avocado and avocado oil, extra virgin olive oil, whole Mediterranean olives and olive tapenade, nuts and nut butter — as part of a healthy balanced diet may help reduce belly fat,” she says.
Can apple cider vinegar help you lose weight? ›Apple cider vinegar isn't likely to be effective for weight loss. Proponents of apple cider vinegar claim that it has numerous health benefits and that drinking a small amount or taking a supplement before meals helps curb appetite and burn fat. However, there's little scientific support for these claims.
What foods cause belly fat? ›Studies show that consuming junk food and processed foods with synthetic additives are the leading cause of high belly fat and obesity. Additionally, foods rich in sugar and Omega 6 fatty acids, excessive drinking, smoking and a sedentary lifestyle are equally likely to cause high belly fat levels.
What organ burns the most fat? ›
It sounds too good to be true, but it is scientific fact. Recently the British Medical Journal published the findings of two scientists from the University of New South Wales in Australia. Their study showed that we breathe away more than 80 percent of our fat via our lungs. The science behind it?
What vitamin burns the most fat? ›Take B Vitamins Every Day
Experts have found that B vitamins improve your metabolism to help your body burn through fat and protein more effectively. There are a wide range of B vitamins, though the one you should focus on for boosting metabolism are vitamins B-6 and B-12.
B12 promotes Metabolism
It helps the body convert fats. It helps reduce fat stores and aids in weight loss.
- Cut calories, but not too much. ...
- Eat more fiber, especially soluble fiber. ...
- Increase your intake of probiotics. ...
- Add more cardio to your routine. ...
- Try protein shakes. ...
- Eat foods rich in monounsaturated fatty acids. ...
- 10 Effective Tips to Lose Belly Fat.
A low calorie drink
About 100 grams of apple cider vinegar has about 22 calories, which means it makes for a low-calorie drink that can help boost weight loss. Adding a tablespoon of ACV into a glassful of water and drinking first thing in the morning may help burn belly fat.
- Elm and Rye Mushroom Coffee Creamer.
- Keto Creamer with MCT Oil, Dairy Free Super Creamer.
- Bulletproof Hazelnut Creamer.
- Exante Keto Creamer Hazelnut.
- Prymal Original Coffee Creamer.
- Sunketo Organic Keto Coffee Creamer with MCT Oil.
- Thrive Market Keto Creamer.
The truth about lemon water and intermittent fasting
Long story short - the answer to the question “Does lemon water break a fast?” is no, lemon water does not break a fast. Lemon water contains almost no calories and zero sugars, it doesn't raise insulin levels, which means it will not break your fast (1).
Adding a little dose of creamer to your coffee is acceptable and will not completely break your fast, but rather might just slow down your fat-burning state.
Does sleeping count as fasting? ›Does sleeping count as fasting? A. Yes, while following intermittent fasting, sleeping is considered a fasting period. Therefore, one does not consume food or drinks during this state.
What happens after 1 week of intermittent fasting? ›After the first week of intermittent fasting, you'll probably notice less bloating and a tighter, slimmer look and feel to your midsection. Some people will enjoy some weight loss by week two, but don't be discouraged if your weight scale hasn't budged. Continue for another 4-6 weeks, and you should see changes.
Does drinking water help you lose weight? ›
Water can be really helpful for weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories.
Why shouldn't you eat after 6? ›The Clock-Weight Connection
That being said, while the body doesn't fiendishly stockpile food as fat when the clock strikes 6 p.m., eating at night is linked to weight gain. And limiting late-night eating has been shown to result in weight loss, too.
- Focusing only on the scale. ...
- Eating too many or too few calories. ...
- Not exercising or exercising too much. ...
- Not lifting weights. ...
- Choosing low fat or “diet” foods. ...
- Overestimating how many calories you burn during exercise. ...
- Not eating enough protein. ...
- Not eating enough fiber.
- Eggs. Rich in protein and a wealth of important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition (1). ...
- Wheat Germ. ...
- Bananas. ...
- Yogurt. ...
- Smoothies. ...
- Berries. ...
- Grapefruits. ...
- Coffee.
Studies indicate that a diet rich in high protein foods, such as eggs, fish, seafood, legumes, nuts, meat, and dairy results in overall less abdominal fat, more satiety, and an increased metabolic function. Adding fiber-rich foods to meals is also a key in keeping off the body fat.
What are 4 foods that fight belly fat? ›- Belly Fat-Fighting Foods.
- Avocados.
- Bananas.
- Yogurt.
- Berries.
- Chocolate Skim Milk.
- Green Tea.
- Citrus.
- #1 Start the Day with Water. ...
- #2 Do a Mini Core Workout Session. ...
- #3 Ramp Up the Intensity with a Cardio Workout. ...
- #4 Take a Probiotic. ...
- #5 Brew a Cup of Green Tea. ...
- #6 Don't Skip Out on Breakfast. ...
- #7 Make a Breakfast with Fiber and Protein.
- Eat plenty of soluble fiber. ...
- Avoid foods that contain trans fats. ...
- Moderate your alcohol intake. ...
- Eat a high protein diet. ...
- Reduce your stress levels. ...
- Don't eat a lot of sugary foods. ...
- Do aerobic exercise (cardio) ...
- Cut back on carbs — especially refined carbs.
4. Bananas: Though high in calories, bananas are a great flat belly fruit. Bananas are rich in healthy fibers that help curb appetite and make the body burn fat. The indigestible fibers that are present in bananas, or a resistant starch, block the carbohydrates from being absorbed by the body.
Does apple cider vinegar burn belly fat? ›Apple cider vinegar isn't likely to be effective for weight loss. Proponents of apple cider vinegar claim that it has numerous health benefits and that drinking a small amount or taking a supplement before meals helps curb appetite and burn fat. However, there's little scientific support for these claims.
What fruit can I eat everyday to lose weight? ›
- Grapefruit. Grapefruit is a cross between a pomelo and an orange and is commonly associated with dieting and weight loss. ...
- Apples. Apples are low in calories and high in fiber, with 116 calories and 5.4 g of fiber per large fruit (223 g) ( 12 ). ...
- Berries. ...
- Stone fruits. ...
- Passion fruit. ...
- Rhubarb. ...
- Kiwifruit. ...
- Melons.
African mango supplements are derived from the seeds of the African mango fruit that grows on the Irvingia gabonensis tree. They are reported to cause weight loss but there is currently only low-quality evidence to support this claim. African Mango is most often used forFat Loss.
What fruit burns fat at night? ›Ans. The best fruits to eat at night for weight loss are melons, cantaloupe, and honeydew. These have good water content and are less in calories. Therefore, apart from satisfying your sweet tooth, they will also help in losing weight.