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Combat stubborn belly fat -

Always perform each repetition with perfect form and technique, and learn how to use your entire body for each lift. All of the movements should vary between bilateral lifts e. Resistance can be from kettlebells, barbells, dumbbells, sandbags, heavy balls, etc.

No matter what you choose to do, focus on working out two to six days a week depending on your goals. Regarding cardiovascular conditioning using high-intensity interval training, Samaniego suggests selecting a type of exercise that genuinely interests you, such as running, walking, rowing, cycling, swimming and various group exercise formats.

An easy place to start is by walking. Instead of just taking a stroll around your block at the same speed, Samaniego says adding variety just like in strength training can improve the efficiency of your workout. Always start a program at a level that is safe for you, and slowly progress over time.

There are many variations of HIIT exercise programs, so get some good advice and guidance from a qualified trainer. Texas Health fitness centers not only provide a wide variety of gym equipment, but staff members can help explain and demonstrate how to properly use a piece of equipment or how to perform a certain exercise, giving you the base knowledge you need to make the most of your workout and plan.

Instead, make the decision to live a healthy lifestyle and you will gain the many benefits that will follow. Meet with a qualified fitness trainer who can work with you to design a program that will guide you toward your success.

Request Appointment. Healthy Lifestyle Women's health. Sections Basics Women's health Breast health Women's life stages In-Depth Expert Answers Multimedia Resources News From Mayo Clinic. Products and services. Belly fat in women: Taking — and keeping — it off What does your waistline say about your health?

By Mayo Clinic Staff. Enlarge image Belly fat Close. Belly fat Subcutaneous fat is belly fat you can feel if you pinch extra skin and tissue around your middle. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry.

Show references Perreault L. Obesity in adults: Prevalence, screening, and evaluation. Accessed Feb. Perreault L, et al. Overweight and obesity in adults: Health consequences.

Understanding adult overweight and obesity. National Institute of Diabetes and Digestive and Kidney Disorders. Department of Health and Human Services and U. Department of Agriculture. Insulin resistance and prediabetes. Physical Activity Guidelines for Americans.

Department of Health and Human Services. Hoffman BL, et al. Menopause and the mature woman. In: Williams Gynecology. McGraw Hill; Maillard F. Effect of high-intensity interval training on total, abdominal and visceral fat mass: A meta-analysis.

Sports Medicine. Wewege MA. The effect of resistance training in healthy adults on body fat percentage, fat mass and visceral fat: A systematic review and meta-analysis. See also Breastfeeding nutrition: Tips for moms Ovulation Headaches and hormones Menstrual cycle Weight gain during menopause Premenstrual water retention.

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ART Healthy Lifestyle Women's health In-Depth Belly fat in women Taking and keeping it off. Show the heart some love! Give Today. Help us advance cardiovascular medicine. These are often listed as partially hydrogenated fats.

Some studies have linked a high intake of trans fat to increased belly fat gain. Alcohol can have health benefits in small amounts, but it can be harmful if you drink too much. Research suggests that too much alcohol can contribute to belly fat.

Observational studies link heavy alcohol consumption to a significantly increased risk of developing excess fat storage around the waist 11 , Cutting back on alcohol may help reduce your waist size.

One study on alcohol use involved more than 2, people. Results showed those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank Excess alcohol intake has been associated with increased belly fat.

High protein intake increases the release of the fullness hormone peptide YY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss 13 , 14 , Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet 16 , 17 , Be sure to include a good protein source at every meal, such as:.

Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol , also known as the stress hormone. Research shows that high cortisol levels increase appetite and drive abdominal fat storage 19 , Increased cortisol further adds to fat gain around the middle To help reduce belly fat, engage in activities that relieve stress.

Practicing yoga or meditation can be effective. Stress may promote fat gain around your waist. These include heart disease, type 2 diabetes, and fatty liver disease 22 , 23 , Observational studies show a relationship between high sugar intake and increased abdominal fat 25 , Even natural sugars, such as real honey , should be used in moderation.

Excess sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar. Aerobic exercise cardio is an effective way to improve your health and burn calories. Studies also show that it can be an effective form of exercise for reducing belly fat.

However, results are mixed as to whether moderate or high intensity exercise is more beneficial 27 , 28 , One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for minutes per week, compared with those who exercised minutes per week However, researchers also noted that changes in visceral belly fat were not significantly different between either group Aerobic exercise is an effective weight loss method.

In fact, low carb diets may cause belly fat loss in people with overweight, those at risk for type 2 diabetes, and people with polycystic ovary syndrome PCOS 31 , 32 , Some research suggests that replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat 34 , A high intake of refined carbs is associated with excessive belly fat.

Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables. Resistance training, also known as weightlifting or strength training, is important for preserving and gaining muscle mass.

Based on studies involving people with prediabetes , type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for belly fat loss 37 , In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat Strength training can be an important weight loss strategy and may help reduce belly fat.

Sugar-sweetened beverages are high in added sugars like fructose, which can contribute to belly fat. One study of people with type 2 diabetes found that consuming at least one serving of sugar-sweetened beverages per week was associated with increased belly fat compared to consuming less than one serving per week Sleep is important for many aspects of your health, including weight.

Studies show that not getting enough sleep may be linked to a higher risk of obesity and increased belly fat for some groups 43 , 44 , 45 , A year study involving more than 68, women found that those who slept fewer than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night The condition known as sleep apnea , where breathing stops intermittently during the night, has also been linked to excess visceral fat If you suspect you have sleep apnea or another sleep disorder, consider speaking to a doctor about treatment options.

Sleep deprivation is linked to an increased risk of weight gain. Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key Keeping a food diary or using an online food tracker or app can help monitor your calorie intake.

This strategy has been shown to be beneficial for weight loss 50 , In addition, food tracking tools help you to see your intake of protein, carbs, fiber, and micronutrients. Many also allow you to record your exercise and physical activity. You can find several free apps or websites to track nutrient and calorie intake on this page.

Keeping a food diary or using an online food tracker are two of the most popular ways to do this. Fatty fish can be a nutritious addition to a balanced diet.

Too much belly Team-building fitness challenges can increase your risk of certain chronic conditions. Drinking combqt alcohol, eating more protein, and lifting combat stubborn belly fat are just stubbofn few steps you can take cmbat lose belly fat. Rat excess belly fat combat stubborn belly fat negatively commbat health and may contribute to several chronic conditions. One specific type of belly fat — visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions 1. Many health organizations use body mass index BMI to classify weight and predict the risk of metabolic disease. Your gender identity may not align with how your body responds to weight loss. Your doctor can better help you understand your bellu and weight management goals.