Why Your Waistline Matters: Tips to Reduce Belly Fat

We already understand that carrying excess weight is not healthy. But did you know that fat distribution matters, too? According to experts, the bigger your waistline is, the higher your health risks are. Given its dangers, how do we reduce belly fat? Find out here.  

Subcutaneous and Visceral Fats

Before we proceed with the ways to reduce belly fat, let’s first clarify one thing: Not all fats are bad. Fat in the body stores energy, provides insulation, and regulates and produces hormones. Moreover, fat offers padding, which protects our organs. 

This is why doctors encourage us to consume adequate amounts of good fats in our diet, which we can find in fatty fish, nuts and seeds, avocados, and healthy cooking oils. 

Just as there are good and bad fats in nutrition, there are also harmless and dangerous fats in the body. 

Belly fat has both subcutaneous and visceral fat. 

The Dangers of Increased Belly Fat

It is important to reduce belly fat because of the health risks associated with it, including:

• Cardiovascular diseases and hypertension
• Insulin resistance and type 2 diabetes
• Sleep apnea
• Colorectal cancer
• Premature death from any cause

How to Know If You Have Too Much Belly Fat

Measuring your waistline is a good way to determine if you have too much belly fat. 

Stand straight and place the measuring tape around your bare stomach; it should lie just above your hip bone. The tape must fit snugly, but shouldn’t be tight. Take a breath, exhale, and then measure. Refrain from tucking your tummy in. 

Men should have a waistline of no more than 40 inches. For women, it’s best to have a measurement of less than 35 inches. 

Men and women with waistlines of greater than 40 and 35 inches respectively have what experts call abdominal obesity. 

How to Reduce Belly Fat

There are no shortcuts to whittling your waistline. If you want to reduce belly fat, the following tips will help:

Get moving

Exercise is an indispensable part of losing weight and getting rid of abdominal obesity. Aim to have at least 30 minutes of moderate-intensity physical activity daily. When you feel comfortable, you can scale that up to an hour a day. 

Strength training which involves resistance bands or lifting weights also helps. Try to perform these exercises at least twice a week. 

Drink in moderation

Any kind of alcohol contains calories, so drinking in excess can cause belly fat to accumulate. 

Women shouldn’t have more than one drink a day; men can have two daily. Learn more about what counts as “one drink” here.  

Have a healthy diet

A healthy diet consists of whole grains, sources of lean protein, and a variety of fruits and vegetables. Choose healthy sources of fat, too, and limit your intake of processed meat. Of course, be mindful of consuming sugary beverages. 

Finally, don’t forget that portion sizes matter. 

Learn more about Heart Health here.