app banner image
Do you want to know how to lose weight for good?
Take 1-minute quiz

Lose Belly Fat

lose belly fat image

Losing belly fat is one of the healthiest choices you can make to make your life better and easier.

Boost your self-confidence, improve your health, and feel better about yourself.

It is one of the root causes of many health issues, yet not everyone knows how seriously belly fat increases the chances of getting serious diseases.

In this article, you are going to find out what exactly belly fat is, why it is better to lose it, and the most effective ways to get rid of it.

What is belly fat?

Belly fat is additional fat around your stomach, similar to a muffin top.

It’s not the same as the fat you can see and feel just beneath your skin.

It is also called visceral fat. The fat that wraps around human organs and intestines.

That’s why people who have lots of visceral fat have an apple-shaped body or a beer belly.

It is known to be the cause of many diseases. Because it contains toxins that enter your bloodstream and the organs it wraps around.

What does belly fat look like?

Usually, people who have belly fat have a large, arched abdomen.

Sometimes it becomes so large that a person can experience hard times and make some movements, like bending or sitting.

This makes losing weight more difficult because movement is typically restricted and requires significant effort.

Who is typically affected by it

People of various ages, genders, and physical shapes can be affected by belly fat.

On the other hand, age, food, and a lack of physical exercise can raise the chance of developing extra belly fat.

What causes hanging belly fat?

As the study shows, men are more likely to get a big belly due to their way of accumulating fat.

It also states that women after menopause are more likely to suffer from it.

However, the most common causes are described next.

Eating the wrong foods

You guessed it.

Food greatly impacts our health. Moreover, in general, only by changing our food habits can we get rid of belly fat.

Try to make small changes at a time, like substituting candies with, let’s say, grapes (read more in Do Grapes Cause Belly Fat).

Do your best to avoid eating out because, usually, their menus are not made with healthy choices in mind.

Of course, you could choose cafes and restaurants with healthy options, but this comes with a significant price increase.

Try cooking at home because it is healthier, cheaper, and even fun. Some people do it to relax and take a break from stressful business or day-to-day stressful tasks.

Not being active enough

It’s simple: You have to burn the calories you consume.

The great news is that we do it even when we are asleep.

We do it when we think and when we breathe.

However, as you most probably guessed, it is not quite enough. Otherwise, people wouldn’t have belly rolls.

You simply have to add everyday activity.

Even walking can make a significant difference in how you feel and look.

Of course, with walking, the change will be slow. But there will be change.

When you feel like it, add something like jogging or swimming. Anything that, by definition, involves activity.

Being too stressed out

Have you ever noticed that after a great deal of stress, you want something sweet or savory?

It is our organism’s natural response to stress, and that’s completely normal.

Usually, we think to ourselves, “Okay, next time I have to be stronger and not eat again while stressed."

But the thing is, it’s just not such an effective approach. When, let’s be honest, it doesn’t always work when we want it to.

So the most effective approach would be to minimize the amount of stress.

This way, we would address the root of the problem.

Changes in hormones

The study found that changes in sex hormones have a significant impact on an organism’s likelihood of gaining redundant visceral fat.

So, to get a full picture of your predisposition, talk to your doctor about whether it’s the hormones that are impeding your weight loss efforts.

It’s in your genes

Another study found that excess belly fat is closely linked to genes.

To understand a person’s disposition toward an increased amount of visceral fat, a doctor has to know about their personal history, medication history, family history, and psychosocial history.

However, it is very rare that genes might impact the likelihood of getting belly fat so much that it becomes the most important factor. Food and activity level are still more likely.

Visceral fat risks

This type of fat differs from any other fat in that it is found in the belly and around the internal organs rather than immediately beneath the skin.

It is especially harmful since it emits chemicals and hormones into your bloodstream that might harm your health.

A high level of visceral fat has been linked to an elevated risk of a variety of health issues, according to several studies (1, 2, 3).

The most common issues are described below.

High amounts of visceral fat can be detrimental to the ovaries.

Visceral fat produces hormones that can disrupt ovulation function and significantly damage female reproductive health.

In non-scientific words, having too much fat accumulated in the abdomen area might harm the ovaries and impair a woman’s capacity to bear children.

Read our in-depth article on ovary belly fat for more information.

Why is belly fat bad for your heart

It harms the heart by releasing hormones and substances that have a negative impact on cardiovascular health.

Visceral fat stimulates the creation of LDL cholesterol, generally known as “bad” cholesterol.

LDL cholesterol can pile up in the arteries and raise the risk of heart disease.

It also creates cytokines, which are substances in the body that induce inflammation.

Chronic inflammation has been linked to an increased risk of cardiovascular disease and other health issues.

So having too much belly fat increases the chance of developing numerous heart issues.

Issues include heart disease, stroke, and high blood pressure.

It makes it critical to maintain a healthy weight and a healthy lifestyle in order to reduce visceral fat and maintain cardiovascular health.

Increases risk of type 2 diabetes

Visceral fat also affects the way the body processes insulin, which can lead to insulin resistance and an increased risk of type 2 diabetes.

Type 2 diabetes is a major risk factor for heart disease.

Type 2 diabetes seriously impedes your efforts to lose weight, which makes it a vicious cycle: you gain weight, which in turn makes losing it even harder.

Increases risk of certain types of cancer

Belly fat has been linked to an increased risk of certain cancers, including:

  • Breast cancer: Women with a higher visceral fat content are more prone to develop breast cancer, particularly after menopause.
  • Colorectal cancer: Visceral obesity is linked to an increased risk of colon and rectal cancer.
  • Endometrial cancer: Women who have a lot of visceral fat are more likely to get endometrial cancer, which is cancer of the uterine lining.

Can lead to sleep apnea

Sleep apnea is a disorder in which a person briefly stops breathing during sleep

It disrupts sleep patterns and causes sleepiness and exhaustion during the day.

By constricting the airways, fat accumulated in the neck and throat area can potentially contribute to sleep apnea.

Visceral fat creates chemicals that might promote inflammation, which can narrow the airways and worsen your sleep apnea.

Can lead to metabolic syndrome

Metabolic syndrome is a combination of several medical conditions that put a person at dangerous risk of various heart illnesses, strokes, and cardiovascular diseases (4).

Typically, if a person is obese or has a big apple-shaped belly, it is already enough to assume that this person has metabolic syndrome.

Apart from that, a doctor can tell if that’s the case using triglyceride and HDL tests, which involve taking blood samples.

This syndrome is often characterized by the following conditions:

  • Obesity in the abdomen (excess belly fat)
  • Blood pressure that is too high
  • High blood sugar levels
  • Triglyceride levels are high (a type of fat in the blood)
  • Low amounts of HDL cholesterol, generally known as “good” cholesterol.

How to Get Rid of Belly Fat

Getting rid of it is not an easy task, but it is surely the best thing you can do for yourself to extend your life and make it happier and easier.

Eating healthier

Most people start to feel better in the first couple weeks after they start eating healthier.

The great news is that you don’t have to strictly adhere to any diet in order to lose this harmful fat.

If you at least try to follow the simple further recommendations, it is already enough to see a difference and live a full life.

Treat it as a direction, not a strict rule, and after some time you will forget you had issues with excessive weight.

More fiber, less sugar

Fiber is an essential ingredient in the process. We can’t stress it enough.

It is what makes you feel full after you eat something tasty.

Why do you feel hungry again in 20–30 minutes after eating a bowl of ice cream or milk chocolate?

The answer is quite simple. Because sweets like ice cream, milk chocolate, and candies don’t have fiber or the amount of it is so small that it doesn’t make any difference.

Eating ice cream and then eating fiber is also not quite right. You are still prone to overeating it.

The fiber should be naturally present in the product.

How much fiber is enough? Think of persimmons. It has 3.6 grams of fiber per 100 grams. Or even better, raspberries, which have 7 grams. The more, the better. The more, the faster you feel satiety.

Sweet drinks are even worse, because they are liquid sugar, which usually means zero fiber. Unless it is a healthy smoothie.

Avoid processed foods

Such foods frequently have lots of calories, harmful fats, added sugars, and salt while being lacking in fiber, vitamins, and minerals, making them detrimental to a healthy diet. Here are some of the reasons:

  • Processed meals are frequently heavy in calories, making it harder to follow your calorie intake and minimize weight gain.
  • Processed foods frequently include toxic trans and saturated fats, which can lead to weight gain and other health concerns.
  • Processed foods frequently have added sugars, which can add empty calories to your diet and lead to weight gain and other health issues.
  • Poor in fiber: Processed foods are frequently low in fiber, which helps you feel full and maintain a healthy weight.
  • Imbalanced nutrition: Processed foods can be nutritionally unbalanced, lacking critical vitamins and minerals that are necessary for optimal health.

Substituting processed foods with fruits, vegetables, whole grains, white meat (like chicken or turkey), or fish is going to improve your wellbeing.


Even light activity, such as walking or cycling, can aid in weight reduction by boosting your energy expenditure, resulting in a calorie deficit and weight loss.

Here are some ways that mild exercise might help you lose weight:

  • It can raise your metabolism, allowing your body to burn more calories even when you’re not active.
  • It can boost your energy consumption, which means you’ll burn more calories and lose weight.
  • Light exercise can help you grow muscle mass, which can boost your metabolism and help you burn more calories even when you’re not exercising.
  • It can enhance your mood and reduce stress, which can help avoid overeating and emotional eating, resulting in improved weight control.creates
  • Supports good habits: Such an exercise can help you develop a healthy lifestyle and assist your weight reduction goals by increasing your overall physical activity.

Aerobic exercises

Running and walking are especially good for weight loss because they help you establish a good habit by doing long cycles.

Doing a 30-minute or 1-hour walk is obviously easier than doing 10 minutes of push-ups.

Apart from that, these longer periods of activity cause a future urge to repeat them. While doing high intensity training often feels painful for some people. In this case, a light walk or run instead of torturing yourself with heavy weights is far superior.

Resistance training

Resistance training, often known as strength training or weightlifting, is a kind of exercise that challenges the muscles by using resistance, such as weights.

Resistance training aims to improve muscular strength, size, and endurance. It is possible to do it using free weights, weight machines, resistance bands, or bodyweight workouts.

Resistance training may be performed with a variety of motions and exercises, including squats, deadlifts, lunges, bicep curls, tricep extensions, and push-ups.

Each exercise stimulates different muscle groups and offers resistance in various ways.

Resistance training can help you lose weight by increasing lean muscle mass, which increases your metabolism and allows you to burn more calories even when you’re not exercising.

It can also promote mental health, improve general physical function and body composition, and increase bone density.

Managing stress

Stress can induce obesity by inducing unhealthy behaviours that contribute to weight gain. Here are a few ways that stress might cause weight gain:

  • Stress can cause cravings for high-calorie, sweet, or fatty meals, leading to overeating and weight gain.
  • Sleep deprivation: Stress can affect hormones that control hunger and metabolism, resulting in weight gain.
  • Reduced physical activity: Stress can diminish desire and energy for physical exercise, resulting in a drop in calorie expenditure and weight gain.
  • Stress can produce an increase in the production of the hormone cortisol, causing the body to store fat in the abdomen area and contribute to weight gain.


Meditation can aid in weight reduction by decreasing stress, which can contribute to overeating.

When you are anxious, your body produces chemicals that drive appetite, even if you do not require more food.

Meditation helps to relax the mind and body, which reduces stress and makes it simpler to keep to a balanced eating plan.

Meditation can also help you enhance your awareness, allowing you to pay more attention to your body’s hunger and fullness signals.

Instead of overeating, this can make it simpler to eat just when you’re actually hungry and quit eating when you’re satisfied.

Get plenty of sleep

Getting adequate sleep can assist with weight loss by influencing hormones and metabolism.

When you don’t get enough sleep, hormones that govern appetite (ghrelin) rise while hormones that make you feel full (leptin) fall.

This might result in bingeing and weight gain.

Furthermore, a lack of sleep might lower your metabolism, making it more difficult to burn calories.

Getting adequate quality sleep can therefore help control your appetite hormones and enhance your metabolism, making weight loss simpler.

Avoiding alcohol and sugary drinks

Alcohol includes empty calories, which offer energy but no nutritional benefit; alcohol can induce weight gain.

Drinking alcohol also lowers inhibitions, making people more prone to indulge in bad eating practices.

Furthermore, alcohol can impair the liver’s capacity to burn fat, causing the body to accumulate extra fat.

Finally, excessive alcohol use can disturb sleep patterns, resulting in weariness and reduced physical activity, all of which can contribute to weight gain.

Be consistent and patient

When attempting to reduce weight, consistency and patience are essential.

Losing weight is a gradual process that involves lifestyle modifications that must be maintained over time.

Following a good food and exercise program on a consistent basis and being patient with your progress will help you reach your weight reduction objectives and maintain a healthy weight over time.

Use of convenient tools

It is always a good idea to use tools that can drastically ease the process of losing weight.

We can recommend that you track the calories you consume and burn.

Calorie Tracker app

Calorie Tracker app is a handy mobile app that allows you to keep track of how many calories you consume and burn throughout the day.

This app makes it easy to track your daily food intake, see the number of calories you consume, and make healthier choices.

With its user-friendly interface, you can quickly add meals and snacks to your diary, and see the nutrition information for each item.

The app also helps you stay on track by setting daily calorie goals and reminding you to log your meals.