Chrome 2001
.
Aetna Intelihealth InteliHealth Aetna Intelihealth Aetna Intelihealth
 
.
. .
.
Chrome 2001
Chrome 2001
InteliHealth
Ask the Doc
4464
Ask the Doc
Ask The Expert
Harvard Medical School
Image of a cadeusus
. .
General Medical Questions
.
Question : I consider myself to be healthy, but I can't get rid of the weight or belly fat. Any tips?
.
.
.
The Trusted Source
.
.
Howard LeWine, M.D.

Howard LeWine, M.D., is chief editor of Internet Publishing, Harvard Health Publications. He is a clinical instructor of medicine at Harvard Medical School and Brigham and Women's Hospital. Dr. LeWine has been a primary care internist and teacher of internal medicine since 1978.

.
.
June 28, 2011
.

A:

Excess belly fat (doctors call it visceral fat) creates serious health risks, even if you are only mildly overweight. So, it's great that you want to reduce it.

Visceral fat is found inside your abdomen, below the fat that lies underneath skin. Visceral fat surrounds the intestines, liver and other organs.

A tape measure is your best way to keep an eye on visceral fat. Measure your waistline at the level of the navel. Always measure in the same place. Don't suck in your gut or pull the tape so tight it pinches your skin.

In women, a waist circumference of greater than 32 inches suggests excess visceral fat. In men, it is 38 inches.

You can decrease your amount of visceral fat. Here's how.

Keep moving

Exercise can help reduce your waist circumference. Even if you don't lose weight, you lose visceral fat and gain muscle mass. Do at least 30 minutes of moderate-intensity activity five or more days per week. Better yet, try to get 45 to 60 minutes each day.

Also, think about how you can add more walking to your day. Park farther from your destination and walk the rest of the way, take the stairs instead of the elevator, and stand while you talk on the phone.

Resistance training two to three times per week also helps reduce visceral fat.

Eat right

Choose a balanced diet that helps you reach and keep a healthy weight. Avoid sugary foods and beverages. They are usually high in fructose. Of all foods, fructose may add the most inches to waistlines.

Don't smoke

The more you smoke, the more likely you are to store fat in your belly.

Get your sleep

Too little sleep is bad. Adults that sleep five hours or less a night accumulate more visceral fat.

.

4581, 20807,
 
20807

.
.
InteliHealth
.
Ask A Question
.
.
InteliHealth
Do You Have A Question?
.
. . .
.
Ask The Expert Archives
Topics
.
InteliHealth
.
InteliHealth

    Print Printer-friendly format    
   
dmtatd
dmtATD
dmtatd
126747
InteliHealth
1998-05-15
f
InteliHealth
NULL
411, 4464, 4581, 4582, 7991, 7992, 7995, 7996, 7997, 8122, 8438, 8463, 8464, 8465, 8466, 8467, 8468, 8469, 8470, 8471, 8472, 8473, 8474, 8475, 8476, 8477, 8479, 8480, 8481, 8482, 8483, 8484, 8486, 8487, 8488, 8489, 8490, 8760, 14219, 20807, 21346, 21349, 21351, 23926, 23938, 24017, 24025, 24075, 24151, 24510, 24519, 24549, 24869, 24878, 25107, 25518, 25646, 25968, 29367, 29516, 29595, 48666, 48812, 59367,
4581
.
.  
This website is certified by Health On the Net Foundation. Click to verify.
.