Belly fat: why it matters and what really helps
Belly fat is more than a matter of looks. Why fat around the organs matters most, the role of hormones, and why spot reduction doesn't work.
- belly fat
- hormones
- exercise
In short
Fat around the internal organs is metabolically active and linked to a higher risk of diabetes and cardiovascular disease. Waist circumference often says more than BMI alone.
You can't lose fat only from your belly or face. The body loses fat overall, and visceral fat responds well to exercise and a balanced diet.
Not all belly fat is the same
Fat just under the skin is the kind you can pinch. Visceral fat lies deeper, around the liver, gut and other organs. It releases messengers that can promote inflammation and insulin resistance.
Hormones influence where fat goes: chronic stress with raised cortisol, falling oestrogen in menopause or low testosterone in men favour fat around the abdomen.
The spot-reduction myth
Hundreds of sit-ups strengthen your abs but don't burn the fat on top of them. The same goes for face yoga or chewing gum for a double chin. Where the body loses fat first is individual and largely genetic.
A fuller face can also come from fluid retention, salt, alcohol or lack of sleep.
What really helps
- Endurance activity you do regularly
- Full-body strength training
- Less alcohol and fewer sugary drinks
- A fibre-rich diet
- Enough sleep and less stress
- Measure your waist, not just your weight
Note
This Journal article offers general information. It is not a diagnosis, a prescription or a promise of any result. Whether treatment is suitable for you is decided by a doctor after reviewing your questionnaire. For acute or severe symptoms, contact your GP, the out-of-hours medical service (116117) or, in an emergency, 112.
Sources and medical review
Based on the German S3 obesity guideline and WHO guidance on waist circumference. Medical review pending.
- German S3 guideline on prevention and treatment of obesity
- WHO: Waist circumference and waist-hip ratio, Report of a WHO Expert Consultation (2008)