"This is where it's called visceral fat, which is in and around our organs -- whereas the fat present all over our body under our skin is subcutaneous fat. When there's high amounts of visceral fat, it increases the risk of developing those diseases like metabolic syndrome and heart disease. Being aware of, and managing, this is incredibly important."
Visceral fat is the hard body layer of fat that lies deep within our abdominal cavity and surrounds a number of internal organs such as the lungs, heart, intestines, liver, and pancreas. Visceral fat produces an inflammatory substance called cytokines that can damage these organs. Too much visceral fat can contribute to many health problems such as glucose intolerance, hypertension, coronary artery disease and type 2 diabetes.

It’s time to get real about the dangers of belly fat, because it’s affecting more of us than ever before. According to the latest government stats, 26 per cent of British adults are classified as obese. That’s just over one in four people, meaning that Britain is on-track to become the fattest country in Europe by 2025. If current trends continue, forecasters have warned that half of us will be obese by 2045.

Leafy Greens – Help you feel satisfied longer, boost your metabolism and turn off your hunger receptors. You will eat less and lose more belly fat just by increasing your leafy greens! They’re low in calories and high in fiber, making them the perfect weight loss food. Not a fan? Try one of our yummy green smoothies. Examples include spinach, romaine lettuce, kale, bok choy, arugula, chard, and mustard greens.


You may have an apple-shaped or a pear-shaped body structure. Accumulation of fat occurs differently for different people, it actually depends on the body structure. For those whose bodies are pear-shaped, the fat tends to accumulate in the lower part of the body, like the buttocks. But for those whose bodies are apple-shaped, your body tends to store fat around the middle section, thus resulting in fat accumulation around the belly. You must know that there are two types of belly fat – visceral, which accumulates around the abdominal organs, and subcutaneous, which occurs between the skin and abdominal wall.
The most important thing you need to do is to program yourself mentally. Don't use a scale to measure your progress. If you work out with weights, you may gain a few pounds while losing inches around the waist. Instead, use that pair of jeans that you want to fit into again, or a pair that fits you now. You'll see a slight change every few weeks, and that should give you confidence.

That sour cherry is pretty sweet when it comes to your health. The results of a study conducted at the University of Michigan found that rats given high-fat foods along with tart cherries ditched nine percent more body fat than those in a control group over just 12 weeks. Cherries are also a good source of antioxidant pigment resveratrol, which has been linked to reductions in belly fat, dementia risk, and lower rates of macular degeneration among the elderly.
Say cheese! Adding some extra calcium to your diet could be the key to getting that flat stomach you’ve been dreaming about. Over just 12 months, researchers at the University of Tennessee, Knoxville found that obese female study subjects who upped their calcium intake shed 11 pounds of body fat without other major dietary modifications. To keep your calcium choices healthy, try mixing it up between dairy sources, calcium-rich leafy greens, fatty fish, nuts, and seeds.
Add resistance training. A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests that combining cardiovascular (aerobic) exercise with resistance training is more effective than cardiovascular training alone in getting rid of abdominal fat.[11] You can do resistance training with free weights, exercise machines or resistance bands and it may also be useful to train from unstable positions due to increased muscle activity.
"America has been trying to follow a low-calorie, low-fat diet for 40 years, and where has that gotten us? To being one of the heaviest countries in the world," says David Ludwig, M.D., Ph.D., obesity expert and author of Always Hungry. Think about it: "The problem is when you cut back on calories like that, your body tries to fight back with increased hunger and a slower metabolism because it thinks it's going into starvation mode," he says. Meanwhile, you eventually eat again to satiate the hunger pangs, and likely eat more because, well, you're insanely hungry. But your metabolism is still operating on that low level, so calories don't get burned fast enough and they get stored as fat. Ludwig says this cycle continues until you feed your body regularly (he suggests at least three meals and two snacks in between) with real food made from real ingredients. That matters more than the calories it's made up of, so repeat after us: I will always choose an all-natural version of something over food that's labeled low-calorie or fat-free.
"Crash diets (dramatically cutting down how much you eat) might help you to lose a few pounds at first, but they’re hard to sustain and won’t help you keep the weight off. It might seem like a quick and easy option, but eating too few calories can actually do more harm than good. If your calorie intake dips too low, your body could go into starvation mode. This will slow down your metabolism, making it harder for your body to lose weight. Make sensible, healthy changes to your lifestyle that you can stick to and avoid the fad diets."
Hi there! Thank you so much for sharing those tips through your article. I really hope it can help me to lose a little extra fat on my belly area. The thing is, I’ve been trying to lose my belly fat for a month now. But, sadly I see no difference yet. So I really hope your tips work for me as well. Anyways, since diet and fitness are not my forte, I would love to know your opinion on this article that I came across recently, https://greatbigminds.com/4-minutes-best-exercise-to-lose-belly-fat-you-can-do-at-home/
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You may have an apple-shaped or a pear-shaped body structure. Accumulation of fat occurs differently for different people, it actually depends on the body structure. For those whose bodies are pear-shaped, the fat tends to accumulate in the lower part of the body, like the buttocks. But for those whose bodies are apple-shaped, your body tends to store fat around the middle section, thus resulting in fat accumulation around the belly. You must know that there are two types of belly fat – visceral, which accumulates around the abdominal organs, and subcutaneous, which occurs between the skin and abdominal wall.


Add a cup of low-fat milk, a part-skim mozzarella stick, or a half cup of low-sodium cottage cheese to breakfast, and you may have a belly-busting win. While lots of research links calcium with lower body weights, results from a 2014 study suggest that calcium-containing foods may reduce waist circumference in those genetically predisposed to carrying weight in their midsection.
"America has been trying to follow a low-calorie, low-fat diet for 40 years, and where has that gotten us? To being one of the heaviest countries in the world," says David Ludwig, M.D., Ph.D., obesity expert and author of Always Hungry. Think about it: "The problem is when you cut back on calories like that, your body tries to fight back with increased hunger and a slower metabolism because it thinks it's going into starvation mode," he says. Meanwhile, you eventually eat again to satiate the hunger pangs, and likely eat more because, well, you're insanely hungry. But your metabolism is still operating on that low level, so calories don't get burned fast enough and they get stored as fat. Ludwig says this cycle continues until you feed your body regularly (he suggests at least three meals and two snacks in between) with real food made from real ingredients. That matters more than the calories it's made up of, so repeat after us: I will always choose an all-natural version of something over food that's labeled low-calorie or fat-free.
Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a berry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.
Sometimes, to whip your body into shape, you have to get a little nutty. While nuts are high in fat, it’s that very fat that makes them such powerful weapons in the war against a ballooning belly. In fact, research from Reina Sofia University Hospital reveals that study participants who consumed a diet rich in monounsaturated fats, like those in nuts, over a 28-day period gained less belly fat than their saturated fat-consuming counterparts while improving their insulin sensitivity.
While many people turn to artificial sweeteners in a misguided attempt to whittle their waistlines, those fake sugars are likely to have the opposite effect. According to researchers at Yale, artificial sweeteners are actually linked with an increased risk of abdominal obesity and weight gain, possibly because they can trigger cravings for the real stuff and spike insulin levels in a similar fashion to real sugar.
Manage the stress at home or at work as best as you can. When confronted with a stressful “fight or flight” situation, our brain releases a stress hormone called cortisol that jolts your insulin Reduce stress through stress management techniques such as yoga and meditation to avoid these drops in blood sugar that can bring on the cravings for sugary or fatty foods.
Use the meal as a reward for a week’s worth of hard work, or the completion of a project you’ve been dreading. “It’s OK for people to blow one meal a week without feeling guilty,” says James W. Anderson, M.D., director of the Metabolic Research Group at the University of Kentucky in Lexington. “If you follow a healthy diet 95% of the time, you can relax and enjoy yourself the other 5% of the time without gaining weight.”

You know that friend who casually chats about the healthy meals she whips up for her fam like it's NBD? She's planning ahead, and you should be, too. "When you plan an entire week of dinner in advance, you're way less likely to go off course and indulge in foods that aren't good for you," says Salzman. (Her weekly dinner planner is a favorite for Elizabeth Berkley when she needs food-spo.) Science backs her up, as those who spend more time prepping food at home eat at least eight servings of fruit and 13 servings of veggies each week, while those who don't tend to eat only six servings of fruit and just under 11 servings of vegetables. So get into a routine and, after weekly grocery shopping, kick the kids out for playtime with Dad so you can knock out as much work ahead of time as possible — cleaning and slicing veggies, portioning out chicken breasts for each meal, etc. Come dinnertime, there'll be barely any work before food is on the table.
And how often to work out to get rid of belly fat? Well, as you know, too much cortisol can counteract your belly fat loss efforts. Belalij suggests doing 30-minute sessions, three times per week. “As you start to lose belly fat your body will want to cling on more and more to what is left, so you must increase the intensity or duration of your workouts, the more fat you lose,” Belalij says. And Hughes agrees:
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