Fat deposits around the belly and waist can either result from lifestyle choices or signal potential health issues. In this article, we explain how to reduce excess weight around your waist and when it’s necessary to consult a doctor.
Types of Belly Fat
Everyone has some belly fat, even those with a flat stomach. Fat is a vital component of the body, and its presence is entirely normal. However, the amount and location of fat can have different effects on health.
There are two main types of belly fat: subcutaneous and visceral. Subcutaneous fat is located just under the skin; you can feel it by gently pinching the skin, making the belly soft and round. Visceral fat, on the other hand, is found deeper inside the abdomen, surrounding organs such as the lungs, liver, and other vital organs. It plays a protective role, cushioning the organs and shielding them from physical damage. However, an excess of visceral fat increases the risk of hypertension, type 2 diabetes, heart disease, dementia, and certain cancers (e.g., breast and colon cancer). A larger waist circumference, even if the belly feels firm, could indicate the presence of visceral fat.
Subcutaneous fat is less dangerous than visceral fat, but its excess can still cause discomfort. Reducing it requires proper nutrition and regular physical exercise.
Causes of Belly Fat
Belly fat accumulation is the result of storing energy obtained from food that is not used by the body. This process is regulated by several factors, including metabolism, hormone levels, and lifestyle. The main causes of fat accumulation around the abdomen and waist include:
- Excess Caloric Intake
Metabolism is the sum of biochemical processes that maintain the body’s vital functions. It includes basal metabolism (the energy expenditure of the body at rest for basic functions such as breathing and circulation) and metabolism during physical activity. When a person consumes more calories than they burn through metabolism and physical activity, the excess energy is stored in fat cells, which accumulate in various parts of the body, including the abdomen. - Hormonal Changes
Hormones play a critical role in regulating metabolism and fat storage. Endocrine disorders (e.g., polycystic ovary syndrome or thyroid dysfunction) can disrupt hormonal balance. Long-term use of certain medications (e.g., hormonal treatments or steroids) can also lead to hormonal imbalances. - Sedentary Lifestyle
Low physical activity results in fewer calories burned, causing excess energy to be stored as fat. Moreover, physical activity improves insulin sensitivity and reduces cortisol levels, helping control fat storage. - Unhealthy Diet
Foods high in sugar (candies, soda), refined carbohydrates (white bread, pastries), and saturated fats (butter, fatty meats) raise insulin levels, promoting fat storage when there is an excess of carbohydrates. - Lack of Sleep
Chronic sleep deprivation disrupts the balance of leptin and ghrelin, hormones that regulate hunger and satiety. Hormonal imbalance increases appetite and leads to overeating. - Age-Related Changes
As people age, their metabolism slows down, making it easier to accumulate fat. In women, declining estrogen levels redistribute fat to the abdominal area, while in men, lower testosterone levels contribute to fat storage in the waist area. - Stress
Chronic stress elevates cortisol (the stress hormone) levels, leading to visceral fat accumulation, particularly in the abdominal area (the so-called “cortisol belly”). - Genetic Predisposition
Some people are genetically predisposed to accumulate fat in the abdominal and waist regions.
Excessive alcohol consumption also contributes to abdominal fat accumulation. Alcohol is high in calories, but its caloric content offers little nutritional value, resulting in excess energy intake. Additionally, alcohol impairs metabolism and causes fluctuations in insulin levels, promoting visceral fat accumulation. It can also reduce self-control and lead to overeating, making it harder to lose weight around the belly and waist.
When Can’t You Get Rid of Belly Fat at Home?
Not all belly and waist fat can be eliminated at home with a weight loss diet and exercise. If fat deposits are caused by hormonal imbalances, metabolic disorders, or certain medical conditions, standard weight loss methods may be ineffective, and medical intervention may be required.
You should see a doctor in cases of rapid or significant belly fat increase not associated with changes in diet or physical activity. A doctor’s visit is also recommended if you experience additional symptoms such as persistent fatigue, hormonal disruptions (e.g., menstrual cycle issues in women, lower belly fat in thin individuals), high blood pressure, or digestive problems.
If endocrine or metabolic disorders are suspected (e.g., polycystic ovary syndrome, metabolic syndrome, or type 2 diabetes), it is advisable to see an endocrinologist for an assessment of hormonal and metabolic processes. A consultation with a nutritionist or gastroenterologist may also be necessary to evaluate digestive health and adjust the diet.
How to Get Rid of Belly Fat?
If you want to get rid of belly fat and achieve a flat stomach at home, the following tips can help you reach your desired goal. By following these recommendations, you can lose two to five kilograms in the first month, depending on your starting weight and activity level. However, each body is unique, and the rate of weight loss depends on various factors. The 14 tips provided will not only help you reduce belly fat but also promote a healthy lifestyle in the long term.
- Increase Aerobic Activity (Cardio)
Cardio workouts (running, swimming, cycling) help burn calories and reduce fat, including visceral fat. Running is an effective way to lose belly fat, as it actively engages abdominal muscles and promotes overall fat burning. The recommendations for cardio exercises vary by age and fitness level:- Adults (18–64 years): Engage in at least 150 minutes of moderate-intensity activity (e.g., brisk walking or swimming) or 75 minutes of high-intensity exercise (e.g., running) per week. Sessions can be spread over three to five days.
- Seniors (65+ years): Aim for at least 150 minutes of moderate activity per week, including cardio, but the intensity can be adjusted based on fitness level. Focus on balance and flexibility exercises.
- Children and Teenagers (6–17 years): They should get at least 60 minutes of moderate or intense physical activity daily (running, jumping, active games).
- Add Strength Training
Strength exercises not only build muscle but also promote higher calorie burning even after the workout. Regular belly exercises (planks, side bends, crunches, squats) can help tone your midsection. However, spot fat reduction is a myth, and abdominal exercises alone won’t remove belly fat. A calorie deficit combined with strength training can lead to overall weight loss and improved muscle tone. - Reduce Sugar Intake
Excess sugar is directly linked to belly fat accumulation. To lose belly fat, it’s essential to cut out high-sugar foods (sweets, sauces, and ready-made breakfast products). - Avoid High-Calorie Beverages
Sugary drinks (soda, juices) contain many empty calories that contribute to belly fat. Replace them with water, which helps with metabolism, digestion, and controlling appetite. - Limit Alcohol Consumption
Alcohol is calorie-dense, and high-calorie cocktails can add up quickly. Limiting any form of alcohol is beneficial if you want to reduce belly and waist fat.
Following these and other healthy habits will help you reduce belly fat and maintain a healthy weight in the long term.
Add More Fiber to Your Diet
Foods rich in fiber help maintain a feeling of fullness for a longer time and regulate metabolism. Regular consumption of vegetables and legumes contributes to a flat stomach and prevents overeating. Include oatmeal, whole grain bread, broccoli, spinach, beans, and lentils in your diet. To lose weight, you need to eat fiber-rich foods — they not only keep you full but also support healthy digestive function.
Consume Protein Throughout the Day
Protein slows down digestion, which promotes a longer feeling of fullness and stabilizes blood sugar levels. Consuming protein helps avoid overeating and maintain stable energy levels throughout the day. Include chicken, fish, eggs, low-fat cottage cheese, and Greek yogurt in your diet. Protein-rich foods not only satisfy hunger but also support muscle mass, which is important for boosting metabolism and slimming the waist.
Choose the Right Carbohydrates
Carbohydrates are divided into simple and complex types. Simple carbs are quickly absorbed, causing a sharp rise in blood sugar levels, which can lead to weight gain. Complex carbs, on the other hand, are digested slowly, providing stable energy and a prolonged feeling of fullness. To lose weight, it is recommended to consume complex carbohydrates found in oatmeal, brown rice, buckwheat, and whole grain bread. They help control appetite and promote the reduction of belly fat.
Limit Late-Night Snacks
Eating before bedtime contributes to extra calorie accumulation, as these calories are not burned because metabolism slows down during rest and the body expends less energy. As a result, the calories consumed late at night are stored as fat. It is recommended to avoid eating two to three hours before sleep. Setting fixed meal times helps prevent overeating before bed (when the body is already preparing to slow down its activity), aiding in reducing belly fat and love handles.
Plan Your Snacks in Advance
Preparing a balanced menu in advance helps prevent unhealthy snacking. For healthy snacks, pre-cut vegetables and fruits (carrots, celery, apples, pears) can be stored in containers for quick access. Greek yogurt with berries or nuts is also a great option. For main meals, you can prepare grains (buckwheat, quinoa) and combine them with baked vegetables and lean meats (chicken, turkey, rabbit, or lean veal). Prepared snacks provide balanced nutrition and help reduce belly fat without resorting to quick but unhealthy snacks.
Monitor Sleep Quality
Lack of sleep causes hormonal imbalances, increases appetite, and promotes fat accumulation. Good sleep helps accelerate metabolism and improves results if your goal is a flatter belly. Adults are recommended to sleep at least seven hours a day, teenagers aged 14 to 17 years — 8-10 hours, and children aged six to 13 years — 9-11 hours. Younger children (three to five years) should sleep about 10-13 hours daily.
Reduce Stress Levels
Chronic stress increases cortisol levels, which leads to fat accumulation around the abdomen. Relaxation practices (yoga, meditation) help reduce stress levels, which, when done regularly, can aid in losing belly fat.
Track Your Diet and Physical Activity
Keeping a food diary (in a notebook or a mobile app), as well as recording physical exercises, can help you become more mindful of your habits and better control your diet and activity levels.
Be Consistent
Losing belly fat is unlikely to happen in a week, but you can achieve the desired results over time with healthy eating and regular physical activity. Genes, environment, and metabolic processes that “protect” weight can create obstacles. Metabolic processes refer to all the biochemical reactions in the body responsible for converting food into energy and maintaining life. They can slow down or change due to age or lifestyle, making weight loss more challenging. The body may “protect” its current weight, striving to preserve stored energy as fat, even when a person is trying to lose weight.
Changing habits often turns out to be a challenging task, sometimes seeming insurmountable. If you cannot get rid of belly fat at home on your own, you can consult a doctor (such as a family doctor, dietitian, or therapist) who can help identify the main challenges and offer an appropriate solution. Depending on the degree of excess weight and health condition, potential treatments may include anti-obesity medications like rybelsus or bariatric surgery.
Regardless of the chosen method, it’s essential to develop a daily routine and follow it consistently, maintaining motivation. Small changes over time can lead to the desired weight loss and significant health improvements. Even if weight loss does not occur immediately, the main thing is to remain patient.
Do Diets Help to Get Rid of Belly Fat?
Diets can help eliminate belly fat, but it is important to understand that there are no specific foods or a magic diet that will specifically target fat in this area. Fat deposits decrease evenly throughout the body, depending on individual characteristics. Despite popular myths about certain products (like apple cider vinegar or protein shakes), no studies prove that they specifically “burn” belly fat. However, reducing the total amount of consumed calories and creating an energy deficit leads to weight loss, and subcutaneous or visceral fat in the abdomen area typically “goes away” first (faster than in other areas during weight loss). Scientific studies confirm that losing fat around the belly and love handles is closely linked to overall body weight reduction when following a balanced and healthy diet that includes adequate amounts of proteins, fiber, and healthy fats.
Do Massages and Body Wraps Help to Reduce Belly Fat?
Massage alone does not contribute to significant weight loss in the abdominal area or localized fat burning. Massage can improve blood circulation, lymph flow, and temporarily reduce swelling, which can visually enhance body contours. However, this effect is not related to fat mass loss. To reduce fat in the abdomen, creating a calorie deficit through diet and physical activity is necessary. Massage can be beneficial as a supplement for overall well-being, relieving muscle tension, and speeding up recovery after workouts, but it is not an independent method for reducing fat deposits.
Cosmetic wraps also do not contribute to reducing fat deposits in the abdominal area. Wraps can temporarily decrease body volume due to fluid loss through sweating, creating the illusion of weight loss. Once fluid loss is replenished (by drinking), body weight and volume return. Moreover, wraps that increase body temperature can lead to dehydration or overheating, which is not always safe. Currently, there is no scientific evidence proving that wraps are effective in reducing fat mass.
What Else Can Help to Get Rid of Belly Fat?
Losing belly fat can be a challenging task, especially if diet and exercise do not yield the desired results. Sometimes, despite all efforts, genetics, hormonal changes, and metabolic characteristics hinder weight loss. In such cases, additional correction methods aimed at eliminating fat deposits in the abdomen and flanks may help achieve the desired waistline. There are various surgical and non-surgical approaches that can help quickly lose belly fat.
Other methods aimed at removing excess fat in the abdomen and flanks include:
- Lipolytic Injections: Lipolytics are drugs injected subcutaneously to break down fat cells. The procedure improves body contour by reducing local fat deposits without requiring surgery. Lipolytic injections are effective in combating fat deposits in small areas (e.g., the abdomen and flanks) and are a safe method of body shaping. Multiple sessions are usually required for significant results.
- Abdominal Surgery (Tummy Tuck): Abdominoplasty is a surgical operation aimed at removing excess skin and fat in the abdominal area. The procedure is suitable for people who, after significant weight loss or pregnancy, struggle with sagging skin and muscle weakness. Surgery tightens the abdominal wall muscles and forms a flatter stomach, but it requires a recovery period (rehabilitation takes two to three months).
- Bariatric Surgery (Sleeve Gastrectomy): Bariatric surgery is an effective weight loss method for people with excess weight or obesity who have not succeeded with traditional methods. Sleeve gastrectomy involves reducing the stomach volume to 15-20% of its original size, which decreases the amount of food consumed and contributes to significant weight loss. In addition to reducing fat deposits, the procedure helps improve overall health and reduce risks associated with obesity (such as diabetes and cardiovascular diseases).
Each method of abdominal fat reduction has its own features, benefits, and risks. The choice of approach depends on the individual’s characteristics, health condition, and degree of excess weight. To eliminate fat deposits on the stomach, it is important to consult with a doctor who can help choose the most appropriate method. Regardless of the method chosen, quick belly fat loss is not guaranteed. However, regular physical activity and a balanced diet will be the key to successful and long-lasting results.
