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Perreault L, et al. Obesity in adults: Prevalence, screening, and evaluation. https://www.uptodate.com/contents/search. Accessed May 10, 2019.
Understanding adult overweight and obesity. National Institute of Diabetes and Digestive and Kidney Disorders. https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/all-content. Accessed May 10, 2019.
Hoffman BL, et al. Menopausal transition. In: Williams Gynecology. 3rd ed. New York, N.Y.: McGraw-Hill Education; 2016. https://accessmedicine.mhmedical.com. Accessed May 21, 2019.
AskMayoExpert. Obesity (adult). Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2018.
Physical Activity Guidelines for Americans, 2nd ed. U.S. Department of Health and Human Services. https://health.gov/paguidelines/second-edition. Accessed May 21, 2019.

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Belly fat in women Taking and keeping it off

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What does your waistline say about your health? Find out why belly fat is more common after menopause, the danger it poses — and what to do about it.
An expanding waistline is sometimes considered the price of getting older. For women, this can be especially true after menopause, when body fat tends to shift to the abdomen.
Yet an increase in belly fat does more than make it hard to zip up your jeans. Research shows that belly fat also carries serious health risks. The good news? The threats posed by belly fat can be reduced.
Your weight is largely determined by three main factors:
If you eat too much and exercise too little, you're likely to carry excess weight — including belly fat.
Also, your muscle mass might diminish slightly with age, while fat increases. Loss of muscle mass also decreases the rate at which your body uses calories, which can make it more challenging to maintain a healthy weight.
Many women also notice an increase in belly fat as they get older — even if they aren't gaining weight. This is likely due to a decreasing level of estrogen, which appears to influence where fat is distributed in the body.
The tendency to gain or carry weight around the waist — and have an "apple" rather than a "pear" shape — might have a genetic component as well.
Subcutaneous fat is the belly fat you can feel if you pinch excess skin and tissue around your middle. Visceral fat is belly fat that accumulates in your abdomen in the spaces between your organs. Too much visceral fat is strongly linked with a greater risk of serious health problems.
The trouble with belly fat is that it's not limited to the extra layer of padding located just below the skin (subcutaneous fat). It also includes visceral fat — which lies deep inside your abdomen, surrounding your internal organs.
Although subcutaneous fat poses cosmetic concerns, visceral fat is linked with far more dangerous health problems, including:
Research also associates belly fat with an increased risk of premature death — regardless of overall weight. In fact, some studies have found that even when women were considered a normal weight based on standard body mass index (BMI) measurements, a large waistline increased the risk of dying of cardiovascular disease.
So how do you know if you have too much belly fat? Measure your waist:
For women, a waist measurement of more than 35 inches (89 centimeters) indicates an unhealthy concentration of belly fat and a greater risk of health problems.
You can tone abdominal muscles with crunches or other targeted abdominal exercises, but just doing these exercises won't get rid of belly fat. However, visceral fat responds to the same diet and exercise strategies that help you shed excess pounds and lower your total body fat. To battle belly fat:
Include physical activity in your daily routine. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as running, for at least 75 minutes a week.
If you use a step counter, remember that it takes an average of 10,000 steps a day to prevent weight gain. Some studies indicate it might take 15,000 steps a day to prevent the regain of weight after significant weight loss.
Strength training exercises also are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more.
To lose excess fat and keep it from coming back, aim for slow and steady weight loss. Consult your doctor for help getting started and staying on track.
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Belly fat is a problem area for many of us. Despite our best efforts and hours spent at the gym, losing weight in our midsection can be a challenge.
For many women, gaining weight occurs with age. Metabolism slows down, and since your body doesn’t burn as many calories, the pounds may start to gradually pile on. Along with age, there are a variety of factors that play a role. Here’s everything you need to know about the development of belly fat and how to lose it.
Belly fat refers to "visceral fat" or "omental fat"—the fat pad that surrounds your abdominal internal organs. Having an excess amount is thought to be linked to heart disease, and metabolic syndrome, which includes diabetes and obesity. Fat cells secrete chemicals that change our metabolism.
Compared to the fat on your thighs, for example, visceral fat cells are more highly active because they are a direct food source for the internal organs, Dr. Mike Hoaglin, MD, Medical Director for DrHouse , explains. They secrete more inflammatory chemicals called cytokines that make it more difficult to lose weight and lower blood sugar, especially when too much is present.
Because the belly is so close to the liver, it is constantly sending fat into the liver and then the bloodstream, which in turn can increase cholesterol and overall markers of body inflammation. A high quantity of visceral fat also blocks beneficial hormones like adiponectin that normally help increase fat-burning and lower blood sugar.
Stress can contribute to belly fat distribution too, Dr. Hoaglin adds. With stress comes the flight or flight hormones like cortisol. Cortisol causes our bodies to hold onto the fat and sugar even tighter and the belly fat has first dibs being the most active. Genetics also play a role, especially in females, as women tend to store fat viscerally.
“The main causes of abdominal obesity are poor diet—primarily, too much sugar, alcohol, and trans fat, and not enough protein,” says Dr. Mir Ali, MD, bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA. “Lack of activity also plays a pivotal role. Other contributing factors include lack of sleep and genetics.”
A good screening tool to see if you might have excess belly fat is waist circumference. It's even better than BMI for this purpose.
Place the tape measure at belly button level, around your torso, and above the hip bones, while standing up. Make sure the tape is level to the ground. Exhale, pull the tape snug, but not pressing into skin. In general cardiovascular and metabolic risks go up with a waist size greater than 35 inches for women and 40 inches for men, Dr. Hoaglin states.
As much as we wish we could target where we lose weight, that’s not how weight loss works.
“Unfortunately, you cannot target weight loss to certain areas like your abdomen,” says Dr. Ali. “However, losing weight overall will lead to a reduction in truncal obesity.”
Refined carbohydrates like sugar and white flour cause your insulin levels to spike, which can contribute to more inflammation in omental fat and more strongly holding on and adding to that fat.
Talk to your doctor about a weight loss plan, Dr. Hoaglin recommends. Your doctor might suggest emphasizing foods that have a lower glycemic index. He or she may even tell you to start a ketogenic diet, where you focus on healthy fats and proteins and significantly reduce carbohydrates.
Changing your eating habits and lifestyle is the most effective way to lose belly fat.
A diet high in fiber and protein as well as low in sugar is a great place to start, Dr. Ali states. Minimizing or eliminating alcohol intake is also critically important.
Improving your sleep habits and exercising on a regular basis can lead to a positive reduction in abdominal fat, says Dr. Ali.
Stress is another important factor. Chronic stress marinates our body in the stress hormone cortisol and leads to insulin resistance and preferential fat distribution around the abdomen, Dr. Lydia Alexander, MD , Chief Medical Officer at Enara & Vice President, Obesity Medicine Association, explains.
Practicing mindfulness , including meditation practices, can be beneficial in reducing abdominal fat.
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Men and women store body fat differently, there are many reasons for this, but men are much more likely to store fat around their abdomen. This article will look at how to burn belly fat, it is aimed at men, but almost all the advice will also be applicable to women looking to burn belly fat.
When we consume more calories than we burn the excess calories are stored as energy. This stored energy is kept in adipose tissue. There are two types of fat:
Subcutaneous fat is fat that is stored under the skin, its main role is to protect the body and provide insulation. If you pinch your skin, you will be pinching subcutaneous fat as well. Provided you don’t have too much subcutaneous fat, it is actually beneficial and contributes to a healthy body.
Visceral fat is the fat that surrounds your organs, particularly your stomach and your liver. This means that visceral fat is found exclusively around your abdomen (belly). While visceral fat is important (it protects the organs), too much abdominal fat can be very dangerous.
While both men and women can accumulate visceral fat, men are at higher risk as the male body absorbs more dietary fat and transports it to the abdomen [1] .
No, belly fat is a combination of visceral and subcutaneous fat. What you want is healthy levels of both. Too much subcutaneous fat is not healthy, but too much visceral fat can endanger your health.
There is an increased risk of cardiovascular disease, diabetes , high cholesterol, and an increased risk of high blood pressure [2].
Before we look at how to lose belly fat specifically, it is important to have a look at the science behind weight loss.
Weight loss is not a complicated process, that does not make it easy to achieve, but when you strip it down to its basic components, weight loss is an equation:
There are three ways to create a calorie deficit, you can increase the number of calories you burn, reduce the number of calories you consume, or a combination of the two. This third option is by far the best, as you create a larger deficit and will get faster results.
In some ways, there is no difference between losing belly fat and losing leg fat or arm fat. It’s about creating a calorie deficit and staying within that deficit for a prolonged period of time.
You can’t target where you lose fat from, no matter what people tell you. What usually happens is that fat is burned from areas where you are rich in stored body fat.
If you hold the majority of your fat around your abdomen, then abdominal body fat will be one of the first places to see fat loss results.
Luckily, visceral fat appears to be the first to go when you start to lose weight. This means that men will lose belly fat before other areas when losing weight.
It isn’t obvious when visceral fat goes, because it surrounds the organs, but provided you are losing weight on the scales, you can expect to be losing excess belly fat around your organs.
So, anyone looking to lose belly fat can perform the following ten tips on how to burn belly fat and should see a reduction in visceral fat over time, and eventually, they will see an overall reduction in the size of their belly.
Here are ten tips on how to burn belly fat, they are aimed at men, but women can use most of them (avoid the testosterone-based tips though). Not only will these tips help with weight loss, but they can also improve your health, your mood, and your muscle mass.
The relationship between insomnia and weight gain is well established. Studies have shown that bad sleep can affect the same part of the brain that is affected by marijuana.
The endocannabinoid (ecb) system regulates our appetite and energy levels, insomnia can cause the ecb system to increase appetite while lowering energy levels. Leading to an increase in calories consumed and a reduction in calories burned. A calorie surplus [3] .
Bad sleep can also lower testosterone in men [4], increase the risk of depression [5] , and it can cause men to seek out high-calorie foods (thanks to the ecb system). This can all lead to weight gain.
Therefore, fixing your insomnia can not only prevent further weight gain but can also lead to weight loss. It does this by regulating your appetite, increasing your energy levels, and boosting your mood – which can help with food choices, and motivation to continue on your journey.
To improve your sleep, there are certain things you should do. Get yourself a bedtime, and stick to it! Avoid caffeine after 4 pm, as it can keep you awake for several hours.
Get the temperature in your room right, invest in comfortable bedding and attire, and consider natural sleep supplements that can help increase drowsiness. Exercising regularly and eating a healthy diet can also help to improve sleep quality.
Making the switch to a high-protein diet is one of the most effective ways to lose belly fat. A 2017 study found that people who could adhere to a high-protein diet lost significantly more weight than people who followed a standard-protein diet for the same length of time [6] .
People on high-protein diets find it easier to stay within a calorie deficit. The added protein also helps to prevent muscle loss, which is common in long-term diets. Protein is able to increase your metabolic rate, which can lead to more calories burned during the day.
Swapping high-calorie, low-protein foods with lean protein alternatives is also a great way to reduce your total calorie intake and reduce excess weight.
One of the benefits of this is that people trying to hit high protein targets tend to put more thought into meal planning and snack selection, making it easier to stay in a calorie deficit and lose weight.
The term beer belly is often used to describe abdominal fat gain and excess fat around the stomach. This can be quite confusing because many people manage to gain a beer belly without drinking beer!
But, it is certainly true that excessive alcohol intake can lead to fat accumulation and an increase in belly fat. So, beer belly is sometimes an accurate term.
Alcohol can cause fat gain in two ways; it can lead to a calorie surplus (there are a lot of calories in alcoholic drinks), and alcohol can increase estrogen levels in men, which can lead to increased body fat.
You don’t have to avoid alcohol entirely, but if you are a regular drinker, then cutting down on your weekly intake could lead to significant fat loss over time. There are many people who actually eat sensibly, but due to their alcohol intake, they are overweight. These people tend to reduce belly fat significantly when they give up alcohol.
Meal replacement shake diets have been shown to be significantly more effective for weight loss in both the short and long term than traditional diets [7] . Good quality meal replacement shakes are made from healthy, plant-based ingredients.
They are high in protein, high in fiber, and they are simple and easy to prepare. This last part is crucial to their success. Most people find sticking to their diet incredibly difficult. When was the last time you saw someone who was still following their diet a year later?
Only 20% of diets last longer than a year, with the vast majority failing within the first four weeks [8] . Meal replacement shake diets tend to outlast other diets because they actually make your life easier rather than more difficult.
They are perfect for people who don’t
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