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.
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.

        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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        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
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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.
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        7 Tricks to Flatten Your Tummy Without Surgery According to a Plastic Surgeon
    
Copyright tonyyounmd/Instagram
By Alek KorabOct 13, 2024
Alek Korab
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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
        She Lost 50 Pounds in Her 50s with These 6 “Silly” Weight Loss Hacks
    

        Copyright amylynn.fit/Instagram
    
By Leah SuzanneApr 17, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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 fast? According to one expert, some unexpected habits can help you accelerate fat loss. Amy Lynn is a fat loss coach who has lost over 50 pounds in menopause and helps other women do the same. In a new social media post, she reveals some outside-the-box habits that enabled her to lose weight in her fifties. “These ‘silly’ little hacks might sound random... but they work. Like, actually move-the-scale work. Here’s why each one helps with fat loss — especially if you’re over 40 and your hormones are giving drama,” she writes. 

            
                Add Sea Salt to Your Water
            
            
        
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A post shared by Amy | Christian ✝️ | Fat Loss Coach 🔥 (@amylynn.fit)
Her first hack is to add sea salt to your water. According to Lynn, it “helps with hydration, adrenal support & electrolyte balance. “If you’re chronically tired and craving salty snacks, this is for you.”

            
                Go to Failure in Your Final Set
            
            
        
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A post shared by Amy | Christian ✝️ | Fat Loss Coach 🔥 (@amylynn.fit)
During your workouts, use your last set as an opportunity to go to failure. “Going to failure in your final set helps build muscle (hello metabolism support) and signals your body to burn fat, not muscle,” she says.

            
                Eat a Raw Carrot Every Day
            
            
        
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A post shared by Amy | Christian ✝️ | Fat Loss Coach 🔥 (@amylynn.fit)
Eat a “raw carrot a day,” she said. The veggie “helps detox excess estrogen (which is often a hidden reason for stubborn belly fat & mood swings).”

            
                Take a Walk in Nature
            
            
        
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A post shared by Amy | Christian ✝️ | Fat Loss Coach 🔥 (@amylynn.fit)
She also recommends taking walks in nature. “Lowers cortisol, improves insulin sensitivity, and helps with cravings. Bonus points if you leave your phone at home,” she writes. 

            
                Take a Shot of Apple Cider Vinegar Before Meals
            
            
        
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A post shared by Amy | Christian ✝️ | Fat Loss Coach 🔥 (@amylynn.fit)
Next, take a shot of apple cider vinegar before meals. According to Lynne, it “supports blood sugar control and digestion. Less crashing, less snacking,” she says. 

            
                Do Deep Breathing Exercises
            
            
        
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A post shared by Amy | Christian ✝️ | Fat Loss Coach 🔥 (@amylynn.fit)
Her last “silly” hack is deep breathing, “literally turns off your stress response and lowers cortisol. And since cortisol is the belly fat storing hormone this is a great hack!” she writes.

            
                Bottom Line: Habit Stack
            
            
        
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A post shared by Amy | Christian ✝️ | Fat Loss Coach 🔥 (@amylynn.fit)
Her Bottom line? Habit stacking these six things will result in big results. “None of these are magic. But stacked together? They’re sneaky powerful.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        5 Fat-Burning Snacks to Eat After 60
    

        Copyright fitnutfitness/Instagram/Shutterstock
    
By Leah SuzanneApr 17, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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 after 60 but unsure what to eat? Fueling your body with protein and healthy fat filled snacks is what one expert recommends. Karen Trasatti is a fat loss coach for women over 40 who looks half her age at 61. “5 Go-To Snacks That Keep Me Fit and Lean at 61,” she captioned the video. “Finding snacks that fuel my body, satisfy cravings, and support my fitness goals is key to staying fit and lean at 61. Here are five of my favorite snacks that I eat on repeat,” she says. 

            
                Hard-Boiled Eggs + Veggies
            
            
        
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A post shared by Karen Trasatti- FAT LOSS COACH FOR WOMEN OVER 40+ (@fitnutfitness)
Her first snack? Hard-boiled eggs with veggies. “A classic combo! Hard-boiled eggs are a perfect protein source, and I pair them with crunchy veggies like carrot sticks, celery, or cucumber for fiber and volume,” she writes. 

            
                Nut Butter + Apple Slices 
            
            
        ShutterstockSnack two is apple slices with nut butter. “For a sweet, satisfying snack, I slice up an apple and pair it with almond or cashew butter. It’s loaded with fiber, healthy fats, and just the right amount of natural sugar for an energy boost,” she writes.

            
                Roasted Chickpeas
​Roasted ChickpeasShutterstockShe also loves roasted chickpeas. “Crunchy and full of plant-based protein, roasted chickpeas are my go-to when I want something savory. I season them with paprika, garlic, or chili powder before roasting,” she says.

            
                Avocado + Rice Cakes
​AvocadoShutterstockAnother unique combo? Avocado and rice cakes. “A gluten-free rice cake topped with creamy avocado, a sprinkle of sea salt, and maybe a dash of chili flakes hits the spot every time. It’s satisfying and packed with healthy fats to keep me full,” she says.

            
                Homemade Protein Bars
            
            
        Shutterstock
She also loves homemade protein bars. “I make my own protein bars with a mix of gluten-free oats, almond butter, protein powder, and a little maple syrup. They’re perfect for a grab-and-go snack,” she writes. 

            
                Bottom Line
            
            
        
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A post shared by Karen Trasatti- FAT LOSS COACH FOR WOMEN OVER 40+ (@fitnutfitness)
The bottom line as to why these foods work? “These snacks are simple, nutrient-dense, and keep me energized for my workouts, work, and everything in between,” she writes. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.
Nutrition & Diet
        5 Foods You Think Are High Protein…But Aren't
    

        Copyright keithozment.fitcoaching/Instagram/Shutterstock
    
By Leah SuzanneApr 17, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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 eating healthy and amping up your protein intake but still can’t lose weight? One expert points out that you might think you are eating high-protein foods when you actually aren’t. Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new post he goes over “protein math” and reveals 5 foods you think are high protein but actually aren’t. 
“First… let’s clarify what the baseline is for something to be considered high protein. Let’s learn protein math! High protein means there are around 10g of protein for every 100 calories. For example: If the food you are eating has 19-20g of protein and around 200 calories, that’s a winner!” he says. Here are 5 foods that often get labeled as high protein, but actually aren’t. 

            
                Peanut Butter
            
            
        
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A post shared by KEITH OZMENT (@keithozment.fitcoaching)
“Peanut butter is my weakness but l’m sorry to say that it is a fat bomb that happens to have a little bit of protein,” Ozment reveals. “A serving of pb is about 190 calories with only 7g of protein. Truly measure out a serving of peanut butter. It’s very depressing.”

            
                Eggs
            
            
        ShutterstockMost people think eggs are a good source of protein, but they aren’t. “On the surface, eggs are essentially high protein. The problem is when people ONLY eat 2 eggs for breakfast. 2 large eggs are only 12g of protein. You need about 20g more to make a solid breakfast,” he says. “Add liquid egg whites or have some turkey sausage along with those 2 eggs to get the total protein up to a minimum of 30 grams.”

            
                Nuts
            
            
        ​NutsShutterstockNuts “of any kind,” aren’t a good source of protein. “Just like the peanut butter, basically any kind of nut will be a fat serving that happens to have some protein. Nuts are great. Amazing vitamins and minerals, some fiber, healthy fats...just watch the portion sizes and DONT use them as your protein source,” Ozment explains.

            
                Regular Yogurt
            
            
        ShutterstockRegular yogurt is not going to cut it for protein. “I’m not talking non fat Greek yogurt...l mean regular, plain old yogurt,” Ozemet says. “A serving of Dannon strawberry yogurt is 160 calories with 5g of protein. Compare that to strawberry Oikos Triple Zero Greek yogurt at 90 calories with 15g of protein. No comparison!”

            
                Protein bars
            
            
        Shutterstock
“Protein bars can be super convenient to get in some protein but most don’t have the best protein to calorie ratio,” says Ozment. “Be sure it passes the protein math that I mentioned at the beginning of this post!” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
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