Let’s Talk About Belly Fat: Part Two

Talking about belly fat is no fun. And achieving washboard abs sounds appealing, but might also feel like an unrealistic goal.

So, what about a discussion about just reducing some of that belly fat instead?

There are very good reasons to try. Weight loss is a sensitive topic, and the decision to try to lose weight or inches off your midsection is a personal one. Weight is also only one aspect of health. Skinny people can have high cholesterol and have difficulty controlling their blood pressure, while heavier people can have normal cholesterol and blood pressure readings.

But it’s important to acknowledge that, in general, maintaining a healthy weight is good for us. Obesity is linked to heart disease, stroke, Type 2 diabetes and certain cancers. And, studies say that too much belly fat can be a health hazard.

In Part 1 of this two-part series on belly fat, we looked at the many reasons we should pay more attention to our midsections. Now, in Part 2, we’ll get down to some waistline-reducing strategies.

Fitness Focus

We’re talking real fitness here—not quick-fix advice on six-weeks-to-your-beach-body. For reducing belly fat, focus on:

Aerobic exercise

At Johns Hopkins, researchers suggest that exercise seems to work off belly fat in particular because it reduces circulating levels of insulin—which would otherwise signal the body to hang on to fat—and causes the liver to use up fatty acids, especially those nearby visceral fat deposits. To reduce belly fat, try to get 30 to 60 minutes of moderate to vigorous exercise every day. Choose activities you enjoy: a brisk walk, a bike ride or stationary bike, swimming, or a cardio class.

Building muscle

Crunches or sit ups are great for working your rectus abdominis but they aren’t necessarily going to reduce dangerous visceral fat. Research shows that weight training is critical to maintain a healthy weight and waistline and just two or three 20- or 30-minute strength training sessions per week should do the trick. Some ideas:

Body weight exercise

Pushups, pullups planks, lunges, and squats.

Resistance bands

Inexpensive exercise bands (available online or in any sporting goods store) use the power of resistance to build muscles.

Free weights

Hand weights, kettle bells, medicine bells, or barbells—even a soup can or milk jug—are good options.

Weight machines

Most fitness centers have weight machines, but you can find fairly affordable (or used) equipment for your home, too.

Still not sure where to start? Check out your local YMCA, fitness club, or even YouTube for a fitness plan that works for you. If you have any health concerns, check with your healthcare provider before starting a new workout routine.

Diet Tips

You can’t pick and choose where you’ll lose weight—genetics can play a role in that—but without adjusting your diet, you can’t lose belly fat. Some belly-shrinking advice:

Cut back on sugar

• Consuming too much sugar can cause fat to accumulate around your waist.
• Get in the habit of reading labels and be on the lookout for sneaky sources of sugar in cereals, protein bars, coffee drinks, and salad dressings.

Cut carbs

• Choose oatmeal in the morning over a bagel.
• A salad with a protein instead of a sandwich is another good choice.
• Skip the dinner roll and enjoy some beans or extra veggies on your dinner plate.

Focus on fiber

• High fiber foods aid in digestion and help keep you feel full, longer.
• Lentils, split peas, black beans, chickpeas, pinto beans are all-stars, but so are raspberries, almonds, broccoli, avocados, apples, edamame and brussels sprouts.
• Focus on the high-fiber foods you like best.

Avoid over-processed foods

• Eating highly processed foods can lead to weight gain.
• Ultra-processed foods have ingredients common in industrial food manufacturing, such as hydrogenated oils, high-fructose corn syrup, flavoring agents, and emulsifiers and they’re usually high in calories, salt, sugar, and fat.

Lean into healthy

• A healthy diet is made up of vegetables, fruits, whole grains, and fat-free or low-fat dairy products, as well as lean meats, poultry, fish, beans, eggs, and nuts.

Still not seeing results? Keep a journal for a few weeks to track your food intake and exercise output and share it with your healthcare provider for additional suggestions.