Name: 3 Types of Belly Fat: Which One Are You Battling?
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3 Types of Belly Fat: Which One Are You Battling?>
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
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We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

        3 Types of Belly Fat: Which One Are You Battling?
    Discover the 3-week plan to identify and shrink your belly type.
By Alek KorabOct 17, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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   FACT CHECKED BY
   Christopher Roback

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By Alek KorabOct 17, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
Nutrition & Diet
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Have you ever wondered why some people seem to carry weight differently? Or why might your own belly fat be stubborn despite your best efforts? Dr. Eric Berg, DC, an expert in healthy weight loss, sheds light on this common concern. At 59, Dr. Berg has dedicated his career to unraveling the complexities of health and weight management. As the director of Dr. Berg's Nutritionals and a best-selling author, he's helped thousands understand the nuances of healthy ketosis and intermittent fasting. In his recent post, Dr. Berg breaks down the three main types of belly fat, offering insights that could transform your approach to health.
Understanding the Dangers of Belly FatBefore diving into the specific belly types, it's crucial to understand why belly fat is a concern. As the Mayo Clinic experts explain, "That extra belly fat does more than just make it hard to zip up a favorite pair of jeans, though. Research shows that belly fat carries serious health risks."
The Sagging Belly: A Tale of Insulin and StressShutterstock
The first type Dr. Berg identifies is the sagging belly, which he attributes to visceral fat. "This is called visceral fat. Visceral fat is spill off from the liver," Dr. Berg explains in his post. This type of fat is particularly concerning because it surrounds organs and can impair their function.
The Role of Hormones in Belly FatShutterstock
Dr. Berg points out two main culprits behind this belly type: insulin and cortisol. "Too many carbs will increase insulin and put the fat right in your gut," he states. However, he also notes that stress plays a significant role. "Cortisol is a stress hormone. What cortisol does is it indirectly increases insulin," Dr. Berg clarifies.
The Hidden Dangers of Stress and SugarShutterstock
Dr. Berg emphasizes the interconnected nature of stress and sugar in contributing to belly fat. He warns, "When you go through stress, it will increase your blood glucose from other things, not carbs. So stress and sugar create the same effect, belly fat, and many other problems."
The Invisible Threat: TOFIShutterstock
Interestingly, Dr. Berg mentions that even thin people can have this type of fat, coining the term "TOFI" or "thin on the outside, fat on the inside."
The Protruding Belly: When Your Liver Needs HelpShutterstock
The second type is the protruding belly, which Dr. Berg describes as "a liver problem, usually cirrhosis, advanced liver disease." This belly type is characterized by a fluid-filled sac in the abdomen, often seen in individuals with severe liver damage.
RELATED: I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work
The Severity of Liver-Related Belly Fat
See on Instagram
Dr. Berg doesn't sugarcoat the seriousness of this condition. "When you start generating fluid in your abdomen, your liver is pretty messed up, and the chances of you reversing it are pretty slim," he warns. He further illustrates the severity by stating, "You have the liver that is so dysfunctional that is leaking fluid into a sac or on your abdomen, and you have to go to the hospital every 14 days to get it drained out. Not a good situation."
Hope for Liver HealthShutterstock
Despite the grim outlook, Dr. Berg offers some hope, suggesting vitamin E in the form of tocotrienols and focusing on liver-friendly foods like cruciferous vegetables. He emphasizes the importance of radical lifestyle changes for those facing this condition.
The Lower Pooch: Battling Estrogen DominanceShutterstock
The third type Dr. Berg discusses is the lower pooch, often seen in women but also present in men. "It's more of a superficial fat. It's called subcutaneous fat," he explains. This type of fat is often linked to estrogen dominance.
The Impact of Menopause on Belly FatShutterstock
The Mayo Clinic adds insight into why women may be particularly susceptible to this type of fat: "Many women 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."
Combating Estrogen Dominance
See on Instagram
To combat this, Dr. Berg recommends reducing estrogen exposure by avoiding soy products, pesticides, and plastics. He also suggests natural ways to inhibit the conversion of testosterone to estrogen: "Cruciferous vegetables... and then there's a concentrated cruciferous product called DIM. That would be a very good thing to take as well."
RELATED: I Lost 250 Pounds With 5 Simple Walking Tricks
The Surprising Link Between Plastics and Estrogen
See on Instagram
In a startling revelation, Dr. Berg points out the pervasive nature of plastic in our lives and its potential impact on hormones. He states, "The average person in the US consumes the amount of plastic that equals the size of a credit card."
Tailoring Your Approach: Diet vs. ExerciseShutterstock
Dr. Berg underlines the importance of diet over exercise in addressing belly fat. For the sagging belly, he states, "You're not going to see much results with exercise. Why? Because exercise does not decrease insulin in a significant way."
The Mayo Clinic's Perspective on ExerciseShutterstock
While Dr. Berg recommends diet, the Mayo Clinic underscores the importance of exercise: "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 jogging, for at least 75 minutes a week. Strength training exercises are recommended at least twice a week."
The Long Game: Patience and PersistenceShutterstock
Dr. Berg reminds us that tackling belly fat, especially the stubborn lower pooch, is not an overnight process. He acknowledges, "It does take a long time to get rid of that last bit of belly fat, but if you increase the amount of fasting that you do and you follow these next recommendations, I think you can speed it up."
RELATED: I Went Sugar, Gluten, and Dairy Free for 60 Days and Here Is What Happened
A Balanced Approach to Belly Fat Reduction
See on Instagram
The Mayo Clinic offers a balanced perspective on reducing belly fat: "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."
Understanding your belly type can be the first step toward effective weight management. By identifying the underlying causes and tailoring your approach accordingly, you can work towards a healthier, leaner you. Whether it's managing stress, supporting liver health, or balancing hormones, a holistic approach combining diet, exercise, and lifestyle changes is key to addressing your specific belly type. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.
sustainable weight lossintermittent fastingfat losscarbswalkingweight loss

        
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Nutrition & Diet
        3 Types of Belly Fat: Which One Are You Battling?
    

        Shutterstock
    
By Alek KorabOct 17, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Have you ever wondered why some people seem to carry weight differently? Or why might your own belly fat be stubborn despite your best efforts? Dr. Eric Berg, DC, an expert in healthy weight loss, sheds light on this common concern. At 59, Dr. Berg has dedicated his career to unraveling the complexities of health and weight management. As the director of Dr. Berg's Nutritionals and a best-selling author, he's helped thousands understand the nuances of healthy ketosis and intermittent fasting. In his recent post, Dr. Berg breaks down the three main types of belly fat, offering insights that could transform your approach to health.
Understanding the Dangers of Belly FatBefore diving into the specific belly types, it's crucial to understand why belly fat is a concern. As the Mayo Clinic experts explain, "That extra belly fat does more than just make it hard to zip up a favorite pair of jeans, though. Research shows that belly fat carries serious health risks."
The Sagging Belly: A Tale of Insulin and StressShutterstock
The first type Dr. Berg identifies is the sagging belly, which he attributes to visceral fat. "This is called visceral fat. Visceral fat is spill off from the liver," Dr. Berg explains in his post. This type of fat is particularly concerning because it surrounds organs and can impair their function.
The Role of Hormones in Belly FatShutterstock
Dr. Berg points out two main culprits behind this belly type: insulin and cortisol. "Too many carbs will increase insulin and put the fat right in your gut," he states. However, he also notes that stress plays a significant role. "Cortisol is a stress hormone. What cortisol does is it indirectly increases insulin," Dr. Berg clarifies.
The Hidden Dangers of Stress and SugarShutterstock
Dr. Berg emphasizes the interconnected nature of stress and sugar in contributing to belly fat. He warns, "When you go through stress, it will increase your blood glucose from other things, not carbs. So stress and sugar create the same effect, belly fat, and many other problems."
The Invisible Threat: TOFIShutterstock
Interestingly, Dr. Berg mentions that even thin people can have this type of fat, coining the term "TOFI" or "thin on the outside, fat on the inside."
The Protruding Belly: When Your Liver Needs HelpShutterstock
The second type is the protruding belly, which Dr. Berg describes as "a liver problem, usually cirrhosis, advanced liver disease." This belly type is characterized by a fluid-filled sac in the abdomen, often seen in individuals with severe liver damage.
RELATED: I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work
The Severity of Liver-Related Belly Fat
See on Instagram
Dr. Berg doesn't sugarcoat the seriousness of this condition. "When you start generating fluid in your abdomen, your liver is pretty messed up, and the chances of you reversing it are pretty slim," he warns. He further illustrates the severity by stating, "You have the liver that is so dysfunctional that is leaking fluid into a sac or on your abdomen, and you have to go to the hospital every 14 days to get it drained out. Not a good situation."
Hope for Liver HealthShutterstock
Despite the grim outlook, Dr. Berg offers some hope, suggesting vitamin E in the form of tocotrienols and focusing on liver-friendly foods like cruciferous vegetables. He emphasizes the importance of radical lifestyle changes for those facing this condition.
The Lower Pooch: Battling Estrogen DominanceShutterstock
The third type Dr. Berg discusses is the lower pooch, often seen in women but also present in men. "It's more of a superficial fat. It's called subcutaneous fat," he explains. This type of fat is often linked to estrogen dominance.
The Impact of Menopause on Belly FatShutterstock
The Mayo Clinic adds insight into why women may be particularly susceptible to this type of fat: "Many women 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."
Combating Estrogen Dominance
See on Instagram
To combat this, Dr. Berg recommends reducing estrogen exposure by avoiding soy products, pesticides, and plastics. He also suggests natural ways to inhibit the conversion of testosterone to estrogen: "Cruciferous vegetables... and then there's a concentrated cruciferous product called DIM. That would be a very good thing to take as well."
RELATED: I Lost 250 Pounds With 5 Simple Walking Tricks
The Surprising Link Between Plastics and Estrogen
See on Instagram
In a startling revelation, Dr. Berg points out the pervasive nature of plastic in our lives and its potential impact on hormones. He states, "The average person in the US consumes the amount of plastic that equals the size of a credit card."
Tailoring Your Approach: Diet vs. ExerciseShutterstock
Dr. Berg underlines the importance of diet over exercise in addressing belly fat. For the sagging belly, he states, "You're not going to see much results with exercise. Why? Because exercise does not decrease insulin in a significant way."
The Mayo Clinic's Perspective on ExerciseShutterstock
While Dr. Berg recommends diet, the Mayo Clinic underscores the importance of exercise: "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 jogging, for at least 75 minutes a week. Strength training exercises are recommended at least twice a week."
The Long Game: Patience and PersistenceShutterstock
Dr. Berg reminds us that tackling belly fat, especially the stubborn lower pooch, is not an overnight process. He acknowledges, "It does take a long time to get rid of that last bit of belly fat, but if you increase the amount of fasting that you do and you follow these next recommendations, I think you can speed it up."
RELATED: I Went Sugar, Gluten, and Dairy Free for 60 Days and Here Is What Happened
A Balanced Approach to Belly Fat Reduction
See on Instagram
The Mayo Clinic offers a balanced perspective on reducing belly fat: "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."
Understanding your belly type can be the first step toward effective weight management. By identifying the underlying causes and tailoring your approach accordingly, you can work towards a healthier, leaner you. Whether it's managing stress, supporting liver health, or balancing hormones, a holistic approach combining diet, exercise, and lifestyle changes is key to addressing your specific belly type. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

        
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        3 Proven Ways to Finally Lose Stubborn Belly Fat
    

        Shutterstock
    
By Leah GrothJun 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
You might think that the secret to losing belly fat is doing endless crunches a day. However, according to fitness experts, this is just a myth. Soraya (@project.s.lifestyle) is a certified macro nutrition and fat loss coach and TikTok influencer. Her goal is to help people get their “dream body” without “ditching” their favorite foods and bust myths surrounding weight loss. In one of her viral videos she reveals the three things that will help you lose stubborn belly fat. 
1. You Don’t Have to Go to Extremes to Lose Belly Fat@project.s.lifestyleHow to lose stubborn lower belly fat #weightlosscoach #weightlossforwomen #weightlosstips
“Here's how you lose that stubborn lower belly fat that just hangs there when you pull your pants down,” she says in the clip. “Number one 60 sets a day right before bed. Number two, cut out all white carbs, white potatoes, white bread, pasta, things like that. Number three, one hour of cardio every single day,” she continues. “Now, these are things I see a lot of people doing to lose belly fat and lose fat in general, but it's not the most efficient and sustainable way to lose it.”
2. But, It Takes More Than Lots of Ab WorkShutterstock
She continues to tell her followers what will actually help you blast belly fat. “Weight loss essentially comes from being in a calorie deficit. So you can do all the crunches, all the ab workouts you want to do, but if your nutrition is not on point, you'll not see any results in your stomach at all,” she says. 
Related: I Lost 54 Pounds in 47 Days By Following These 10 Rules
3. 1. Be in a Calorie DeficitShutterstock
The first thing you need to do to lose lower belly fat “is to be in a healthy calorie deficit, unique to you,” she says. Chris McMahon, a nutrition and fitness coach agrees that the “best way to actually shrink your stomach” would be to be in a consistent calorie deficit. “There's no way around it. People say that diets don't work. That's not true,” he adds. 
4. 2. Strength TrainingShutterstock
Her second recommendation? “Focus on strength training,” she says. Several studies have found a link between resistance training and reduced weight circumference, aka, belly fat. Some good weight training exercises to tone your midsection include bicep curls, squats, lunges, and tricep kickbacks. 
5. 3. 30 Minutes of Walking Per DayShutterstock
And finally, she recommends “30 minutes of walking per day,” instead of 60. “Light movement doesn't have to be anything crazy,” she adds. If you don’t have time for a 30-minute walk, McMahon suggests taking 10 minute walks throughout the day. “A 10 minute walk is equal to a thousand steps. So if you think of it that way, it's like, “Oh, okay, I can take short little walk breaks.”
Related: I Lost Weight Without Trying by Stopping These 7 Things
6. Finally, Have PatienceShutterstock
“Now, if you do this, you will see results, but for a lot of women, their stomach is the slower thing to go,” she says. “So you just have to be patient and trust the process.”
💪🔥Body Booster: Contrary to popular belief, you can’t flatten your abs by doing a lot of crunches. In order to lose belly fat, you have to be in a caloric deficit. 
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Copyright annbschulte/Instagram
By Leah GrothNov 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you having trouble losing weight? Your body might be storing fat, and you don’t even know it. Ann B Schulte is a fat loss coach who works with women over 40 in hopes of “empowering them “to live their most intentional, healthiest & inspired life!” In a recent post she reveals the top three signs that your body is storing fat instead of burning it.
Your Body Is Storing Fat
See on Instagram
She starts off by pointing out that everyone’s body is storing fat. “Your body is storing fat! It’s just science,” she writes. “⁣We spend all this time trying to do the right thing- the things we have been taught to be true. But actually, many times, those are the things that sabotage us.” Here are the signs your body is storing fat and what you can do about it. ⁣⁣
Sign 1: You Are Eating Less But Can’t Lose Weight
Shutterstock
The first sign is that you are eating less and less, and you can’t lose weight. “You might even be gaining,” she says. What can you do about it? Eat the “adequate amount of food in the right ratios to spike your metabolism⁣⁣⁣,” she recommends.
Sign 2: You Haven’t Made Any Changes But Are Gaining Weight
Shutterstock
The next sign? “You have changed nothing in the way you eat or workout, and suddenly you are gaining weight,” she writes. “Hormones are a thing as you are getting older. You need to address hormone health and give your body proper nutrition that supports your hormones so they can thrive.”
RELATED:I'm a Fitness Expert: Here's What Really Burns More Fat After 40, Walking or HIIT
Sign 3: You Are Doing Intense Workouts, But Your Belly Fat Won’t Budge
Shutterstock/sakkmesterke
The last sign? You are “consistently doing HIIT or intense cardio classes, and your belly fat won’t go away⁣⁣⁣,” she says. Surprisingly, the solution is to do less HIIT cardio. “Too much HIIT causes high cortisol, which causes belly fat. You need muscle-building strength workouts so your body burns fat in its sleep⁣⁣⁣,” she says.
Weight Loss Differs in Your 40s and 50s
Shutterstock
Ann regularly educates her followers about how weight loss differs as you get older. In another post she explains it “really comes down to 3 simple things.” She adds that it “doesn’t have to be hard” to “lose weight and build muscle in this phase of life.”
Your Body Needs More Food
Shutterstock
Her first tip? Eat more, not less. “Stop undereating and start eating UP to your body’s needs! Severe calorie restriction is out, people. And just not effective long term. Learning how to fuel your body specifically to its needs will spike your metabolism for you - yes, even in your 40s or 50s,” she says.
Rethink Your Approach to Exercise
Shutterstock
Next, rethink your approach to exercise. “The intense calorie burn workouts are killing you and your cortisol levels, especially as you get older. I know it feels productive, but really, ask yourself if you are getting where you want to go by doing them. Getting strategic and thoughtful about your workouts and lifting heavy weights will give you the body composition changes you have been chasing,” she says.
RELATED:Fitness Expert Reveals What Really Happened When He Tried the Celebrity Weight Loss Shot
Don’t Avoid Carbs
Shutterstock
Also, make sure to eat carbs. “If you really want to ramp up fat burn and get that metabolism firing, eat carbs. But choose the right ones and eat them strategically. It will give you energy, your body will love you, and you’ll feel like yourself again,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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        #1 Mistake to Avoid When Trying to Burn Belly Fat
    
fitbylena/TikTok
By Ferozan MastAug 01, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
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   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Is the only way to lose fat and get fit to do really, really high-intensity exercise? Hard NO, says influencer Marlene Aymone (@fitbylena), who swears by a completely different way to get into shape. Aymone’s method will not be a surprise to anyone who prefers a slower, more intense method of working out—but does the science back Aymone’s method? Yep! So what exactly does this fitness influencer recommend to burn fat, and keep it off? Read on.
1. She’s Not Here For Sprints@fitbylenaIf you’re looking to burn BELLY FAT, reduce BODY FAT: DO NOT RUN SPRINTS. Instead walk slowly at a challenging incline that allows you to breathe properly and/or get on the stairmaster and follow a steady pace that allows you to breathe! Always monitor your heart rate and make sure that you stay between ZONE 2-3!  You can use google to compute all 5 of your heart rate zones!  Sprints cause excessive stress on the body! In a short amount of time your body has to (1) exert so much effort quickly to make sure you can do the sprint, (2) create energy super fast while (3) you can barely CATCH YOUR BREATH!  As a response to this stress and lack of oxygen because sprinting is an anaerobic (without oxygen) exercise, your brain tells your adrenal glands ( which sit above your kidneys): Yo! Fam! She could be dying! Send me some help fassst! So the adrenal says: I got you! Yo! Cortisol run me a whole batch!  That cortisol is the gatekeeper of belly fat! That stubborn visceral fat that’s all up in your belly!!  Now you didn’t mean to instigate the situation by running your little sprints. I mean you see them all over Instagram and the ladies who do it seem so strong! Sure! But do you both have the belly outline? No! You can’t have a protruding belly ( be insulin resistant) and workout like a person with leveled insulin. Yes!  Running sprints looks cool..,but it’s counterproductive in the reduction of belly fat. If your belly looks like mine, we need to stay in our AEROBIC lane. Meaning, the cardio we do should still allow us to breathe! Yes! Breathe! Did you know that FAT is released through BREATHING? So the more aerobic ( the more oxygen you can get through exercise) the more belly fat you’ll burn and the less cortisol you’ll produce. This is why WALKING WORKS FOR FAT LOSS! Especially if you can do it for 1 hour or more. Slow steady cardio gives your body time to convert FAT into energy because the exercise is not as demanding, stressful and short. It’s long, well paced with low stress.  #weightloss #weightlossprogress #weightlossinspo #weightlosschallenge #beforeandafter  #cardio #steadystatecardio  #bellyfat  #stairmastercardio
Aymone says high-intensity sprinting causes a spike in her cortisol, a stress hormone which can lead to excess fat accumulation around the belly. Research shows that stress and belly fat are linked. “We found that women with greater abdominal fat had more negative moods and higher levels of life stress,” Elissa S. Epel, PhD, told Yale News. “Greater exposure to life stress or psychological vulnerability to stress may explain their enhanced cortisol reactivity. In turn, their cortisol exposure may have led them to accumulate greater abdominal fat.”
2. Stairmaster WorkoutsShutterstock
Aymone prefers slower, more intense workouts on the Stairmaster, keeping her heart rate in the “fat burning” zone. But why not have the best of both worlds? “The best way to burn fat is to have a longer aerobic activity with intervals of high intensity sprinting so that your heart rate reaches 70 to 80% of its maximum several times during your aerobic activity,” says James Kojian, MD. “This is also referred to as HIIT training, high intensity training sprinkled into your workout every 5 to 10 minutes. This will get you into the fat-burning zone as well.” 
Related: Lose and Extra 5 Pounds Per Month by Eliminating These 3 Things From Your Diet
3. Incline WorkoutsShutterstock
Aymone also recommends using a treadmill to walk slowly on an incline. “When we approach cardiovascular training, we want to exercise in a way that assures the least amount of additional stress is placed on the joints, facilitating better recovery while still allowing for better cardiovascular health. Incline walking is the best of both worlds,” personal trainer Chance Ruggeroli tells Texas Health.
4. Are Your Workouts Causing Belly Fat?fitby_lena/Instagram
So can running or other high intensity exercises cause belly fat? Experts say belly fat is much more likely to be linked to poor sleep, an unhealthy diet, or poor stress management. In other words: If you love to run, run! Manage your stress and keep your cardio sessions, if that’s what makes you happy. On the other hand if you thrive on lower intensity workouts, keep that up. Just move. That’s what’s working for Aymone!
Related: 10 of the Worst Mistakes Experts Admit They Made While Trying to Lose Weight
5. So What Does Cause Belly Fat?Shutterstock
It’s highly unlikely that high-intensity exercise by itself causes belly fat. According to the Mayo Clinic, belly fat is linked to factors such as smoking, a poor diet, stress, poor sleep, and a sedentary lifestyle. So how much belly fat is too much belly fat? For women, it’s more than 35 inches around the waist. 
💪🔥Body Booster: Manage stress and adopt healthy habits to beat belly fat. If you want to run, run! And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Nutrition & Diet
        7 Tricks to Flatten Your Tummy Without Surgery According to a Plastic Surgeon
    
Copyright tonyyounmd/Instagram
By Alek KorabOct 13, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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Are you tired of feeling self-conscious about your midsection? You're not alone. Many of us struggle with stubborn belly fat, but the good news is that surgery isn't your only option. Anthony Youn, M.D. F.A.C.S, a board-certified plastic surgeon known as "America's Holistic Plastic Surgeon," offers insights on achieving a flatter tummy without going under the knife. Combined with expert scientific perspectives, these strategies aim to help you build a healthier, more confident you.
Understanding Belly Fat: The Hidden DangerShutterstock
Before diving into solutions, it's crucial to understand what we're dealing with. Belly fat, also known as visceral fat, is more than just a cosmetic concern. According to WebMD, "The type of fat that collects in your belly is called visceral fat. It surrounds your organs and raises your risk for heart disease, type 2 diabetes, and some cancers." This underscores the importance of addressing belly fat not just for aesthetic reasons but for overall health.
Measuring Your RiskShutterstock
How do you know if you have too much belly fat? WebMD provides a simple method: "To find out if you have excess fat in this area, put a tape measure around your midsection at bellybutton-level. More than 35 inches in women and 40 inches in men is too much." If you fall into this category, it's time to take action.
Embrace a Low-Carb, Nutrient-Rich DietIn his viral post, Dr. Youn emphasizes the importance of diet in achieving a flat tummy. "The first thing you need to do is change your diet," he advises. A low-carb approach can be particularly effective. "I recommend a low-carb diet, not necessarily keto, but definitely lower in carbs," says Dr. Youn. He adds, "Cut out the processed foods, cut out the junk food, cut out the fast food."
While WebMD doesn't recommend a specific "belly fat diet," they do emphasize the importance of a balanced, nutrient-rich diet low in processed foods and high in fruits, vegetables, lean proteins, and whole grains. This aligns well with Dr. Youn's advice for a healthier eating pattern.
Incorporate Intermittent FastingShutterstock
Another strategy Dr. Youn recommends is intermittent fasting. "I'm a big proponent of intermittent fasting," he states. This approach involves limiting your eating to specific time windows, which can help reduce overall calorie intake and improve metabolic health. Dr. Youn suggests starting with a 12-hour fast and gradually increasing to 16 hours if comfortable. He explains, "Start with 12 hours between dinner and breakfast the next day, and then you can increase that to 16 hours."
RELATED:  This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks
Stay Hydrated and DetoxifyShutterstock
Proper hydration is crucial for a flat tummy. Dr. Youn advises, "Drink lots of water." Adequate water intake can help flush out toxins, reduce bloating, and support overall digestive health. He specifically recommends, "Add some lemon to [your water]. Lemon is a great detoxifier." Aim for at least eight glasses of water per day to support your flat tummy goals.
Focus on Core-Strengthening ExercisesShutterstock
While diet plays a significant role, exercise is also essential. Dr. Youn recommends incorporating core-strengthening exercises into your routine. "Focus on exercises that target your core," he suggests. This includes exercises like planks, crunches, and Russian twists.
WebMD supports this approach, stating, "Even if belly fat runs in your family, you can overcome your genes with the right diet and enough exercise." Regular core workouts can help tone your abdominal muscles, improve posture, and contribute to a flatter-looking tummy.
RELATED:31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.
Manage Stress LevelsShutterstock
Stress can significantly impact your waistline. Dr. Youn notes, "Stress causes the release of cortisol, which can increase abdominal fat." To combat this, he recommends stress-reduction techniques such as meditation, yoga, or deep breathing exercises. Taking time to relax and unwind can not only improve your mental health but also contribute to a flatter tummy.
Prioritize Quality SleepShutterstock
Quality sleep is often overlooked in the quest for a flat tummy. Dr. Youn emphasizes the importance of adequate rest, stating, "Make sure you're getting enough sleep."
WebMD echoes this advice, explaining, "Too little shut-eye could be part of the reason you've gained weight. Your body makes hormones that make you feel full. Lack of slumber can make them less effective." Aim for 7-9 hours of quality sleep each night to support your flat tummy goals and overall health.
Consider Supplements WiselyShutterstock
While not a magic solution, certain supplements may support your efforts. Dr. Youn suggests, "You might want to consider taking a probiotic." Probiotics can help improve gut health, potentially reducing bloating and supporting overall digestive function. He also mentions, "There are some supplements out there that can help reduce bloating." However, he cautions, "I'm not a huge fan of fat burners... a lot of those contain stimulants." Always consult with a healthcare professional before starting any new supplement regimen.
RELATED: I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss
Be Patient and ConsistentShutterstock
Losing belly fat is a process that requires time and consistency. As Dr. Youn emphasizes, "It's not going to happen overnight, but if you do these things, I guarantee you're going to see results."
WebMD doesn't provide a specific timeframe for losing belly fat, as it can differ significantly from person to person. Factors such as starting weight, diet, exercise routine, and genetics all play a role. The key is to focus on sustainable, healthy habits rather than quick fixes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Coach Lost 28 Pounds in 4 Months: 4 Mistakes
    
Copyright luisana_nutritioncoach/Instagram
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you want to lose weight but aren’t sure which habits are hurting or helping you? One expert has some suggestions. Luisana Carrero is a nutrition coach and social media influencer who knows how to lose weight and keep it off from personal experience. In a new social media post, she opens up about her journey. “4 mistakes I had to stop making before I could finally lose 28 pounds in 4 months,” she writes. “I used to think something was wrong with me, blaming my hormones and lack of willpower…Until I realized I was making these mistakes.”

            
                Mistake: Eating Clean But Not Paying Attention to Calories
            
            
        
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Her first mistake? “Eating clean without paying attention to the amount of calories I was consuming,” she says. “I thought eating clean meant I’d automatically lose weight 😅, but I didn’t realize that even healthy foods can lead to weight gain if you’re eating too much.”

            
                Fix: She Used a Macro Calculator
            
            
        
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How did she correct this mistake? “Instead, I started measuring my portions to ensure I was actually in a calorie deficit,” she writes. She recommends using a macro calculator.

            
                Mistake: Rewarding Herself with Cheat Meals
            
            
        
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Another mistake she made? Rewarding herselff with “cheat meals,” she says. “I’d be ‘good’ all week, then go overboard on cheat meals, turning one meal into an entire weekend of indulgence.
RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

            
                Fix: Eating Mostly Healthy But Including Food She Loves
            
            
        
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What does she do instead? “I incorporated a healthy balance of the foods I love into my daily diet (10-20% of my total calories). This made dieting less stressful and helped me stay consistent long enough,” she reveals.

            
                Mistake: Neglecting Daily Movement
            
            
        
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Another mistake she made? “Neglecting daily movement,” she writes. “I used to sit all day and assumed my 1-hour workouts were enough, but they weren’t.”

            
                Fix: Daily Walks
            
            
        
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Her fix was adding steps to her day. “Walking became a non-negotiable for me. I committed to hitting 10,000 steps every day, I do this by going on walks or using my walking pad,” she says. 

            
                Mistake: Surrounding Herself with People Who Didn’t Support Her Goals
            
            
        
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Her final mistake? “Surrounding myself with people who didn’t support my goals,” she writes. “‘Friends’ would make fun of my choices, and I let it get to me.”

            
                Fix: Setting Boundaries
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How did she fix this? “I started setting boundaries and distanced myself from negativity. Prioritizing my own health and happiness became my focus,” she writes.
RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

            
                These Small Changes Made a Big Difference
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The bottom line? “These small but impactful changes completely transformed my life and I’m sure they’ll help you too,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        7 Foods Coach Eats and 7 She Avoids to Lose 49 Lbs
    

        ​Eat More Protein
    

        Copyright ruthsoukup/Instagram
    
By Leah GrothMar 13, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you want to lose weight but aren’t sure what foods to eat and which to avoid? Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. “I lost 49 pounds at age 43 without dieting or Ozempic,” she writes. In two posts, she reveals 7 foods she eats “pretty much every day” and 7 she avoids. “I struggled with my weight for YEARS before I finally stopped dieting once and for all, and just focused on balancing my hormones instead. In the process, I lost 49 pounds and have kept it off, without ever counting calories,” she says. 

            
                What She Eats: Animal Protein
            
            
        
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Animal protein is the first item on her list. “This usually includes bone broth and farm fresh eggs in the morning, chicken at lunch, and either beef, chicken, pork, or fish at dinnertime,” she says.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                Healthy Fat
            
            
        ​5. Greek Yogurt/Cottage CheeseShutterstockShe also makes sure to eat healthy fat. “This mostly comes from avocado oil, EVOO, and butter, but also full fat dairy—heavy cream, cream cheese, cheese, sour cream, greek yogurt, and cottage cheese,” she says.

            
                Vegetables
            
            
        13. Asparagus: 20 caloriesShutterstockShe eats lots of veggies, too. “Lots of broccoli, cauliflower, spinach, asparagus, bell peppers, onions, garlic, tomatoes, carrots, and Brussels Sprouts. I don’t eat a ton of salad, unless it’s a good Caesar with homemade dressing, which I make every few weeks,” she says.

            
                Fresh Berries
            
            
        ShutterstockFruits are also on her shopping list, especially fresh berries. “Mostly strawberries, blueberries, and raspberries,” she writes.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Fermented Foods
            
            
        ​Probiotic Foods: Kefir Greek YogurtShutterstock“I try to eat at least a little bit of fermented food every day for the probiotics,” she says. “My favorite is kimchi, but I’ll also do fresh sauerkraut or kefir, and I make my own fermented ketchup (scroll down in my feed for the recipe.)”

            
                Starches
            
            
        ShutterstockStarches are also part of her diet. “I don’t tend to eat a ton of starchy food, but I do love real sourdough bread, and I also sometimes make potatoes or jasmine rice to go with dinner, depending on what we’re having,” she says.

            
                Seasonings
            
            
        ​Prebiotic Foods: GarlicShutterstockShe also invests money in seasoning. “Generally lots of salt, pepper, garlic & onion powder, fresh herbs and hot sauce,” she writes. One of her favorites? The Green Dragon sauce from Trader Joes.

            
                She Doesn’t Eat: Vegetable Oil
            
            
        ShutterstockIn another post, she reveals what she eliminated from her diet. “Vegetable oil or any other highly processed seed oils, as well as Crisco and margarine,” she writes. “These are all so toxic and highly inflammatory! I also tend to avoid any processed foods that contain these oils. Instead, I cook with butter, avocado oil, and olive oil.”

            
                Sugar
            
            
        SutterstockShe also stays away from sugar. “If I do need to use a sweetener for a recipe, I typically stick to monkfruit or allulose or a blend of those two,” she says.
RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

            
                High Fructose Corn Syrup
            
            
        ShutterstockHigh fructose corn syrup is another no-no. “Another highly toxic and inflammatory ingredient I try to avoid that is sadly way too common in so many processed foods,” she writes

            
                Packaged Side Dishes
            
            
        Shutterstock
Ruth also recommends avoiding packaged side dishes, “such as mac and cheese, stuffing, rice pilaf blends, scalloped potatoes, hamburger helper, etc.” These are highly processed foods. 

            
                Breakfast Cereal
            
            
        ShutterstockRuth strongly suggests staying away from breakfast cereal. Most of it is highly processed and contains lots of additives and sugar. If you want to eat cereal, opt for a higher-fiber, lower-sugar option. 

            
                Brownie and Cake Mix
            
            
        Protein Brownie BatterBrownies and cake mixes are also on her list of things to avoid. If you do enjoy baking, try cooking from scratch using healthier flours and sweeteners, which will result in a less processed and more nutritious product.

            
                Fruit Juice
            
            
        ​5. Fruit JuiceShutterstockAccording to Ruth, fruit juice may sound nutritious, but you should stay away. ”Except for Clamato, which we use for Bloody Marys on the weekend! The rest of it is just pure sugar,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        5 Nutrition Mistakes Sabotaging Weight Loss
    

        Copyright flattummycoach/Instagram
    
By Leah GrothMar 13, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you trying to lose weight and tackling nutrition, but nothing works? You might be making a common mistake. Randy Kotey, aka “The Flat Tummy Coach,” is a weight loss and fitness coach who helps his clients “lose weight and reduce bloat,” per his social media bio. In a new social media post, he gets honest about what it takes to get in shape, especially with nutrition. “Here are five common mistakes women often make when trying to lose belly fat,” he says. 

            
                Skipping Meals
            
            
        
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A post shared by Randykotey | Online Transformation Coach 🇨🇦🇬🇭 (@flattummycoach)
You might think that skipping a meal helps you eat less throughout the day and will lead to weight loss. However, according to Kotey, this isn’t the case. In fact, it can make you put on weight instead. “Skipping meals, especially breakfast, can slow down metabolism and lead to overeating later in the day, making it harder to lose belly fat,” he writes.
RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert


            
                Relying on Low-Fat or Diet Foods
            
            
        
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A post shared by Randykotey | Online Transformation Coach 🇨🇦🇬🇭 (@flattummycoach)
You are wrong if you are walking around the grocery store believing that low-fat and diet foods are the right option for weight loss. “Many low-fat or diet-labeled foods are high in sugar or artificial ingredients, which can contribute to belly fat. It’s better to focus on whole, nutrient-dense foods,” he says. 

            
                Not Eating Enough Protein
            
            
        
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One major mistake women make is not eating enough protein, per Kotey. “Protein is essential for maintaining muscle mass and boosting metabolism. Not getting enough can make it harder to lose belly fat and maintain weight loss,” he writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

            
                Overeating Healthy Fats
            
            
        
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Healthy fats can help your body burn fat. But eating too much of them will have the opposite effect. “While healthy fats like avocados, nuts, and olive oil are good for you, they are also calorie-dense. Overeating them can lead to an excess calorie intake, hindering belly fat loss,” Kotey explains.
RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

            
                Drinking High-Calorie Beverages
            
            
        
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Don’t drink your calories, even if they offer some health benefits. “Consuming sugary drinks, including fruit juices, smoothies, and certain ‘health’ drinks, can add a lot of hidden calories. These beverages can spike blood sugar levels, leading to increased belly fat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
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