How do you get rid of extreme belly fat?

To battle belly fat: Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. ... Replace sugary beverages. ... Keep portion sizes in check. ... Include physical activity in your daily routine.

mayoclinic.org - Belly fat in women: Taking — and keeping — it off - Mayo Clinic

Do carrots help lose weight?

The diet of noshing on carrots will help you lose weight. Why you ask? It is because they're naturally low in calories and full of nutrients that...

Last updated Nov 11, 2020

What is the fastest way to cleanse your liver?

Reducing or eliminating all animal protein, alcohol, sugar, wheat, corn, soy, tobacco, processed foods, caffeine, and nuts will give your liver a...

Last updated Jun 4, 2021

Weird “juice ritual” removes 65lbs in weeks

A potent powdered supplement, based on the diets of among the healthiest, longest-living hamlet in the world.

Learn More »

Promotion

An expanding waistline is sometimes considered the price of getting older. For women, this can be especially true after menopause, when body fat tends to shift to the abdomen. Yet an increase in belly fat does more than make it hard to zip up your jeans. Research shows that belly fat also carries serious health risks. The good news? The threats posed by belly fat can be reduced.

What's behind belly fat

Your weight is largely determined by three main factors:

How many calories you consume during the day

How many calories you burn off through daily exercise

Your age

If you eat too much and exercise too little, you're likely to carry excess weight — including belly fat. Also, your muscle mass might diminish slightly with age, while fat increases. Loss of muscle mass also decreases the rate at which your body uses calories, which can make it more challenging to maintain a healthy weight. Many women also notice an increase in belly fat as they get older — even if they aren't gaining weight. This is likely due to a decreasing level of estrogen, which appears to influence where fat is distributed in the body. The tendency to gain or carry weight around the waist — and have an "apple" rather than a "pear" shape — might have a genetic component as well.

Why belly fat is more than skin deep

Open pop-up dialog box Close Belly fat Belly fat Subcutaneous fat is the belly fat you can feel if you pinch excess skin and tissue around your middle. Visceral fat is belly fat that accumulates in your abdomen in the spaces between your organs. Too much visceral fat is strongly linked with a greater risk of serious health problems. The trouble with belly fat is that it's not limited to the extra layer of padding located just below the skin (subcutaneous fat). It also includes visceral fat — which lies deep inside your abdomen, surrounding your internal organs. Although subcutaneous fat poses cosmetic concerns, visceral fat is linked with far more dangerous health problems, including:

Heart disease

Type 2 diabetes

High blood pressure

Abnormal cholesterol

Breathing problems

Research also associates belly fat with an increased risk of premature death — regardless of overall weight. In fact, some studies have found that even when women were considered a normal weight based on standard body mass index (BMI) measurements, a large waistline increased the risk of dying of cardiovascular disease.

Measuring your middle

What is the best food to eat first thing in the morning?

The 12 Best Foods to Eat in the Morning Eggs. Eggs make a simple, nutritious breakfast choice. ... Greek yogurt. Greek yogurt is a great option if...

Last updated Jul 22, 2018

Which home remedy is best for weight loss?

10+ Easy Home Remedies To Reduce Weight Drinking lemon water with honey: Powder of fenugreek seeds, carom seeds and black cumin seeds: Cinnamon and...

Last updated Apr 14, 2018

Tasty juice “eats through” 54lbs of thick flab

This effective juice jolts the metabolism, boosts energy and burns fat all day.

Learn More »

Promotion

So how do you know if you have too much belly fat? Measure your waist: Stand and place a tape measure around your bare stomach, just above your hipbone. Pull the tape measure until it fits snugly around you, but doesn't push into your skin. Make sure the tape measure is level all the way around. Relax, exhale and measure your waist, resisting the urge to suck in your stomach. For women, a waist measurement of more than 35 inches (89 centimeters) indicates an unhealthy concentration of belly fat and a greater risk of health problems.

Trimming the fat

You can tone abdominal muscles with crunches or other targeted abdominal exercises, but just doing these exercises won't get rid of belly fat. However, visceral fat responds to the same diet and exercise strategies that help you shed excess pounds and lower your total body fat. To battle belly fat: Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. Limit added sugar and saturated fat, which is found in meat and high-fat dairy products, such as cheese and butter. Choose moderate amounts of monounsaturated and polyunsaturated fats — found in fish, nuts and certain vegetable oils — instead. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. Limit added sugar and saturated fat, which is found in meat and high-fat dairy products, such as cheese and butter. Choose moderate amounts of monounsaturated and polyunsaturated fats — found in fish, nuts and certain vegetable oils — instead. Replace sugary beverages. Drink water or beverages with artificial sweetener instead. Drink water or beverages with artificial sweetener instead. Keep portion sizes in check. Even when you're making healthy choices, calories add up. At home, slim down your portion sizes. In restaurants, share meals — or eat half your meal and take the rest home. Even when you're making healthy choices, calories add up. At home, slim down your portion sizes. In restaurants, share meals — or eat half your meal and take the rest home. Include physical activity in your daily routine. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as running, for at least 75 minutes a week. If you use a step counter, remember that it takes an average of 10,000 steps a day to prevent weight gain. Some studies indicate it might take 15,000 steps a day to prevent the regain of weight after significant weight loss. Strength training exercises also are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more. To lose excess fat and keep it from coming back, aim for slow and steady weight loss. Consult your doctor for help getting started and staying on track.

Is diarrhea your body getting rid of toxins?

Diarrhea is when you have an increased number of bowel movements or you have bowel movements that are watery or loose. It's caused by attenuated...

Last updated Aug 22, 2021

What happens when you eat too much oatmeal?

Oatmeal is still a great option for a meal or snack, but eating too much fiber at once could cause your body to experience some uncomfortable belly...

Last updated Mar 12, 2018

Weird “juice ritual” removes 65lbs in weeks

A potent powdered supplement, based on the diets of among the healthiest, longest-living hamlet in the world.

Learn More »

Promotion

There is a problem with information submitted for this request. Review/update the information highlighted below and resubmit the form. From Mayo Clinic to your inbox Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health. Email ErrorEmail field is required ErrorInclude a valid email address Learn more about Mayo Clinic’s use of data. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. Subscribe! Thank you for subscribing! You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry

mayoclinic.org - Belly fat in women: Taking — and keeping — it off - Mayo Clinic

How can I shrink my waist fast?

Eating a healthy, varied diet that is high in fruits and vegetables — including soluble fiber, vitamin D, and probiotics — is the best plan for...

Last updated Jan 19, 2022

What vitamin clears your face?

Increasing consumption of vitamin A, D, zinc, and vitamin E can help fight acne and lead to clearer skin. For more tips on acne treatment and...

Last updated Oct 20, 2021

Strange purple cocktail removes 2.7lbs every 4 days

This effective juice jolts the metabolism, boosts energy and burns fat all day.

Learn More »

Promotion

How does a photographer make food look appetizing in a photograph?

12 Tips for Making Your Food Photography Perfect Using harsh artificial light. Not setting the light on different sides. Not using fresh...

Last updated Apr 23, 2018

Tasty breakfast juice melts 59lbs of wobbly fat

A scrumptious morning smoothy based on the diets of among the healthiest, longest-living hamlet in the world.

Learn More »

Promotion

Why don t Chinese drink ice water?

In traditional Chinese medicine, drinking cold water with hot food is believed to create an imbalance. Typically, meals in the Chinese culture are...

Last updated Feb 21, 2018