If you want to lose your belly fat, WAITING is the worst thing you can do!

If you want to lose your belly fat, WAITING is the worst thing you can do!

What are actions you can start today to lose below fat? 

Here are some weight loss actions to start today (backed by medical research/meta-analyses) - Start with a few changes at a time. Consistency yields best results (0.5 - 1 lb/week).

  1. Focus your diet on whole, natural foods, especially high protein, fiber and healthy fats - no processed foods and try to avoid sugars and starches 
  2. Start a caloric deficit (300-500 fewer calories each day) 
  3. Do strength training combined with high-intensity cardio 3-5 days per week to build muscle and improve metabolism: 
  4. Daily Walking (30–60 min) - 10 minutes after each meal can lower diabetes risk by 40% 
  5. Sleep 7–9 hours/night: Sleep deprivation (<7 hrs) raises obesity risk by ~45% 
  6. Lower your stress - can lower cortisol-linked belly fat


What Is Belly Fat?

Belly fat primarily refers to visceral fat, or fat on the abdomen—the deep fat stored around internal organs (liver, intestines, pancreas) in the abdominal cavity. It differs from subcutaneous fat (under the skin). Visceral fat makes up about 10% of total body fat in most people but is metabolically active. 

At your ideal, your belly measurement should be about half your height, for example someone 70 inches tall should have a belly measurement about 35 inches (although this does vary). Disease risks start to increase once the belly measurement (at your belly button) is more than 40 inches for men, and more then 35 inches for women.


What Causes Belly Fat?

  • Eating too many calories on average 
  • Eating too many sugars, refined carbs, alcohol, and processed foods (high-insulin foods)
  • Sedentary lifestyle and aging (muscle loss lowers metabolism and shifts fat storage)
  • Hormonal changes (e.g., menopause, declining estrogen/testosterone).
  • Chronic stress (elevated cortisol/stress hormones)
  • Poor sleep, genetics, and insulin resistance


What heath risks increase with belly fat?

Excess visceral/belly fat significantly raises risks:

  • Cardiovascular disease (CVD): linked to 55% higher CVD risk - each 2 inch increase is linked to a 4-6% higher death rate
  • Type 2 diabetes & metabolic issues: Strongly associated via insulin resistance.
  • All-cause mortality (death): Visceral fat independently predicts higher death risk (e.g., 80-90% increase in some studies).
  • Stroke : linked to 45% increase in relative risk
  • Cancers: Colorectal (14%), Breast(11%), Kidney (39%), Liver, Uterine (109%), etc

 

References:

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