Abdominal fat and what to do about it - Harvard Health (2024)

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Abdominal fat and what to do about it - Harvard Health? ›

Studies have shown that you can help trim visceral fat or prevent its growth with both aerobic activity (such as brisk walking) and strength training (exercising with weights). Spot exercises, such as sit-ups, can tighten abdominal muscles but won't get at visceral fat. Exercise can also help keep fat from coming back.

Aerobic exercise.

Better yet, strive to get 45 to 60 minutes each day. Even if you don't lose weight with aerobics, you can lose visceral fat as well as gain muscle mass.

Ultrasound therapy is often used for stubborn belly fat. During ultrasound therapy, highly focused sonic waves break down fat cell walls. This releases the fat inside the cells to be metabolized by the body. This treatment option requires up to three treatments, each spaced two weeks apart.

Doing aerobic exercise while eating a healthy diet is the best way to lose belly fat and overall body fat. This will help to create a calorie deficit (where you use more calories than you consume), which promotes fat loss over time.

Strength training becomes all the more important. It can help you keep muscle mass, which promotes weight loss. “Strength and aerobic training, dietary choices, sleep, and stress [management] are all ways to keep weight off the belly,” Alexander says.

Improving your water intake by drinking at least 8-10 glasses a day can help you get a flatter stomach. Apart from water, you can opt for healthy drinks such as green tea and fresh vegetable and fruit juices.

What is the best medicine to lose belly fat? ›

Losing Belly Fat With Weight Loss Drugs

Meridia, Phentermine, and Xenical are the most commonly used FDA-approved drugs for treating obesity. They are used for people with a BMI of 30 and above, or those who have a BMI of 27 and other obesity-related medical conditions.

A research study states that regular walking helps reduce belly fat, which improves the body's response to insulin. Walking for at least 30 minutes every day allows you to prevent weight gain. It can also strengthen the muscles in your legs and tone your legs.

There is no one specific activity that targets and burns belly fat. Instead, it is advisable to perform aerobic exercises and consume a healthful diet. This can help to create a calorie deficit, which describes when a person uses more calories than they consume. This method helps to promote fat loss over time.

Your first step in burning off visceral fat is including at least 30 minutes of aerobic exercise or cardio into your daily routine. Studies show that aerobic exercises for belly fat help to reduce belly fat and liver fat. Some great cardio of aerobic exercises for belly fat include: Walking, especially at a quick pace.

Keep track of your calorie intake for 1-2 weeks before you start. You'll need to eat roughly 1,000 calories less than you normally do to drop a pound every day. Drop carbs from your diet and focus on eating fresh veggies and lean proteins. Aim for 1 hour of aerobic exercise every day to help you burn enough calories.