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So, the best way to reduce belly fat is to lose any excess weight. These tips will help you lose weight and fat around the belly. zi3000 / iStock. 1. Eat nutritious foods.
Belly fat in women and men can be caused by age, genetics and excess calorie consumption, the Mayo Clinic says. Men typically have more visceral fat than women, Gagliardi says.
But it’s actually the belly fat you can’t see that can be most harmful. Here’s how to tell if you have a healthy amount —and what you can do to get rid of any excess.
The majority of guidelines agree that a calorie deficit, particularly 500-750 kcal daily, can be recommended to those who want to lose weight. [ 5 ] [ 12 ] A moderate decrease in caloric intake will lead to a slow weight loss, which is often more beneficial than a rapid weight loss for long term weight management. [ 8 ]
As mentioned above, abdominal fat is linked with cardiovascular disease, diabetes, and cancer. Specifically it is the deepest layer of belly fat (the fat that cannot be seen or grabbed) that poses health risks, as these "visceral" fat cells produce hormones that can affect health (e.g. increased insulin resistance and/or breast cancer risk).
Dieting is the practice of eating food in a regulated way to decrease, maintain, or increase body weight, or to prevent and treat diseases such as diabetes and obesity.As weight loss depends on calorie intake, different kinds of calorie-reduced diets, such as those emphasising particular macronutrients (low-fat, low-carbohydrate, etc.), have been shown to be no more effective than one another.
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