Health & Diet

How To Lose Belly Fat: Proven Steps That Will Help You Lose The Belly Fat

Jogging around the reservoir #1Photo by Ed Yourdon

One important fact that most people are unaware of is that everybody has belly fat, even people with the flattest stomachs. Sometimes, this fat can be found just beneath the skin. At other times, it can be found deep within the tummy. This deep belly fat, or visceral fat, provides cushioning for organs such as the liver.

However, when visceral fat become too big, the individual will be at risk of developing health complications such as type 2 diabetes, heart disease and high blood pressure. This is because too much visceral causes the release of a stress hormone known as cortisol, and an inflammatory substance known as cytokine. Both of these substances affect production of insulin in the body. It is therefore important to keep visceral fat in check.

How to measure visceral fat

the easiest and most accurate way for a person to know whether they have too much visceral fat is through an mri or a ct scan. However, individuals can measure themselves with the help of a tape measure in order to determine whether they have too much fat around their waist. The tape measure should be wrapped around the waist at the navel in order to measure the girth.

Ideally, a woman should have a waist that is 35 inches or less, and a man should have a waist that is 40 inches or less. If the measurement is more than this, then the individual should implement the following steps in order to lose the belly fat.

Eat proteins

it may seem counter-productive to eat more in order to lose weight, but eating proteins works wonders on belly fat. This is why the South Beach and Paleo diets are so popular. The main reason why an increased amount of protein will help the individual to lose the belly fat is because proteins require a lot more energy to digest it. In fact, individuals will burn an extra 41 calories every time they substitute 50 grams of carbohydrates with 50 grams of protein.

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The second reason is that protein helps the individual to feel fuller for longer. Therefore, they will not feel the need to continuously eat snacks throughout the day. The third reason is that protein helps to protect individuals from insulin resistance. This is beneficial because increased insulin usually promotes the storage of fat, especially around the belly.

Keep moving

individuals who want to know how to lose belly fat should start by moving constantly throughout the day. Research shows that people who eat a healthy diet but who do not move around or exercise will still have a lot of visceral fat. It is important to perform moderately vigorous activities for at least 30 minutes a day, five days a week.

By moving more, individuals are able to burn up to 30% more calories than if they just sit around. Individuals who have a sedentary job should try and stand up and walk a bit after every thirty minutes. Some of the best aerobic exercises for belly fat loss include swimming, walking and jogging.

Get enough sleep

it is important to get about 8 hours of sleep every night. It is not good to oversleep or to sleep for fewer hours than necessary. According to a 2010 study by researchers at Wake Forest University, individuals who slept for eight hours every day had less visceral fat over a period of five years than those who slept less or more. This is because rest ensures that a person is less stressed. However, if they oversleep often, they will mess up their internal clock, and this will cause the body to release the cortisol stress hormone, which causes an increase in belly fat.

Drink a lot of water

studies show that increased water intake helps to speed up metabolism. When a person’s metabolism rate goes high, the visceral fat will melts first. The goal is to drink at least eight glasses of water every day. The glass should ideally be eight ounces, so that the individual takes a minimum of 65 ounces of water every day.


Apart from the aesthetics factor, belly fat carries a lot of health risks. It is therefore important for individuals to remain motivated as they work hard to lose the belly fat. It is also important for individuals who are implementing the above strategies to measure themselves at the same time each day so that they can keep track of their progress.


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