Know How to Get Rid of Belly Fat

Many people trying to lose weight are most concerned with slimming down their midsections. Answer the question of “what is belly fat” and learn how to get rid of it with help from Atkins:

Belly Fat Defined

Belly fat is excess abdominal fat surrounding the organs in your stomach. There are three types of fat: triglycerides (the fat that circulates in your blood), subcutaneous fat (the layer directly below the skin’s surface) and visceral fat (dangerous belly fat). Visceral fat is located beneath the muscles in your stomach and poses many dangers to your health when there is too much of it 1.

What does belly fat do to your body?

Belly fat doesn’t just sit there; it can have negative impacts on almost every organ in your body through the productions of excess hormones and inflammatory signals 2. Having too much visceral fat can put you at risk for many other health issues such as cardiovascular disease 3, Type 2 diabetes 4 and colorectal cancer 5.

How do you know if you have too much belly fat?

An easy way to determine if you have too much belly fat is to measure yourself at home. Take a measuring tape and wrap it around your bare stomach, directly above your hip bone. The tape should be snug but not too tight. For women, a measurement of 35 inches or more indicates an unhealthy amount of belly fat. For men, a measurement of 40 inches or more indicates an unhealthy measure 6.

What is the best way to get rid of belly fat?

The best way to get rid of belly fat involves considering three major factors: exercise, diet and sleep.

  1. Regular exercise is one of the best ways to get rid of belly fat 7. Aim for half an hour of vigorous aerobic exercise at least 4 times a week: jogging, stationary biking and using the elliptical are all great options. Moderate exercises like walking the dog or working in the yard can also help burn belly fat.
  2. Following a healthy diet is also an effective way to get rid of belly fat. Diets high in fiber and low in carbohydrates, which include foods like fish, poultry, lean meats, eggs, healthy fats like avocado and olive oil, and lots of colorful vegetables, build up less visceral fat 8. Be sure your intake of fluids is adequate
  3. People who regularly get 6-7 hours of sleep each night tend to have lower measures of visceral fat 9. Create a healthy sleep schedule for yourself and make sure you stick to it.

Cutting down on belly fat now can save you many health risks later in life. Keep yourself healthy with good sleep, lots of exercise and a healthy low carb diet! Learn about Atkins 20® and Atkins 40® to choose a weight loss plan perfect for you.

Want to see results fast? Register with us today to start losing your belly fat.

Evidence Based

PubMed Central, National Library of Medicine,
2017: Body fat distribution, in particular visceral fat, is associated with cardiometabolic risk factors in obese women

Body fat distribution is, next to overall obesity, an important risk factor for cardiometabolic outcomes in the general population. In particular, visceral adipose tissue (VAT) is strongly associated with cardiometabolic risk factors…

Evidence Based

PubMed Central, National Library of Medicine,

2007: Visceral fat adipokine secretion is associated with systemic inflammation in obese humans
Although excess visceral fat is associated with noninfectious inflammation, it is not clear whether visceral fat is simply associated with or actually causes metabolic disease in humans. To evaluate the hypothesis that visceral fat promotes systemic inflammation by secreting inflammatory adipokines into the portal circulation…

Evidence Based

PubMed Central, National Library of Medicine,

2017: Body fat distribution, in particular visceral fat, is associated with cardiometabolic risk factors in obese women

Body fat distribution is, next to overall obesity, an important risk factor for cardiometabolic outcomes in the general population. In particular, visceral adipose tissue (VAT) is strongly associated with cardiometabolic risk factors…

Evidence Based

PubMed Central, National Library of Medicine,

2002: Metabolic effects of visceral fat accumulation in type 2 diabetes

Visceral fat (VF) excess has been associated with decreased peripheral insulin sensitivity and has been suggested to contribute to hepatic insulin resistance. However, the mechanisms by which VF impacts on hepatic glucose metabolism and…

Evidence Based

PubMed Central, National Library of Medicine,

2014: Visceral Fat Accumulation Is Associated with Colorectal Cancer in Postmenopausal Women

Obesity is a known risk factor for colorectal cancer (CRC), and emerging data suggest that this association is mediated by visceral fat rather than total body fat. However, there is a lack of studies evaluating the association between visceral fat area and the prevalence of CRC…

Evidence Based

PubMed Central, National Library of Medicine,

2020: Waist circumference as a vital sign in clinical practice: a Consensus Statement from the IAS and ICCR Working Group on Visceral Obesity

Despite decades of unequivocal evidence that waist circumference provides both independent and additive information to BMI for predicting morbidity and risk of death, this measurement is not routinely obtained in clinical practice…

Further Reading

Harvard Health Publishing,

2021: Taking aim at belly fat

As young adults, women on average have less visceral fat than men, but that changes with menopause. You can’t change your birth weight or your genes, and you can’t hold off menopause…Spot exercises, such as sit-ups, can tighten abdominal muscles but won’t get at visceral fat. Exercise can also help keep fat from coming back.

Evidence Based

PubMed Central, National Library of Medicine,

2020: Association of Dietary Patterns with Visceral Adiposity, Lipid Accumulation Product, and Triglyceride-Glucose Index in Iranian Adults

In the present study, we sought to examine the association between dietary patterns (DPs) and visceral adiposity, lipid accumulation product (LAP), and triglyceride-glucose index. This cross-sectional study was conducted on adults aged between 18–45 years old who lived…

Evidence Based

PubMed Central, National Library of Medicine,

2022: Short Sleep Duration Was Associated with Increased Regional Body Fat in US Adults: The NHANES from 2011 to 2018

The relationship between sleep duration and different regional fat is unclear. We aimed to investigate the association between sleep duration and different regional fat mass (FM) among a population of US adults. Methods: 9413 participants were included from the National Health and Nutrition Examination Survey…

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