It increases abdominal fat and liver fat, which can lead to insulin resistance and various metabolic problems ( 8). Some believe that this is the main process behind sugar’s harmful effects on health. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat ( 6, 7). Numerous studies have indicated that excess sugar, mostly due to the large amounts of fructose, can lead to fat building up around your abdomen and liver ( 5). Studies show that added sugar has uniquely harmful effects on metabolic health ( 4). Limit sugar and sugar-sweetened drinksĪ diet high in added sugars may lead to excess abdominal fat. Here are 6 evidence-based ways to lose fat, including abdominal fat.ġ. If you’re aiming to lose belly fat, healthy weight loss strategies are your best bet. Your unique pattern is likely influenced by your genes. Currently, there’s no proven way to “spot reduce” fat in particular areas through diet or exercise ( 3).īoth weight gain and weight loss tend to happen across your whole body, but the specific areas you’ll notice changing first vary from person to person. It’s a popular myth that certain weight loss strategies can target visceral fat or abdominal fat. Measures of above 40 inches (102 cm) in men and 35 inches (88 cm) in women are known as abdominal obesity ( 2). You can estimate your abdominal fat by measuring the circumference around your waist with a tape measure.
Research has linked high amounts of this fat with conditions like type 2 diabetes and heart disease ( 1).įor this reason, losing excess visceral fat can have significant benefits for your health. This fat is located deeper in your body, where it cushions the organs in your abdomen. The other type of fat in your abdominal area is called visceral fat. This fat is stored all over your body, including the midsection. Subcutaneous fat is the type that’s located just below your skin. There are two main types of fat in the abdomen. Fat has various functions in your body, including energy storage and hormone regulation. Losing abdominal fat, or belly fat, is a common weight loss goal. It can also help to write down what you eat daily to help you stay on track. The most optimal way to lose belly fat is to eat healthfully and exercise regularly.
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