How to lose belly fat
A larger waist measurement can mean that you have too much visceral fat. This is the fat stored around internal organs like your liver and pancreas, which is commonly referred to as ‘belly fat’. If you want to lose belly fat, you can find some tips in this article.
What belly fat tells you
Whether you’re overweight or not, carrying more belly fat is linked to a number of serious health problems such as:
- heart and circulatory problems
- high blood pressure and stroke
- insulin resistance and type 2 diabetes
- bowel cancer
- sleep apnoea
Even if you have a healthy weight for height, anyone can have this type of deep of visceral fat around their inner organs. Eating fruit, vegetables and healthy fats such as those found in the Mediterranean diet can help you stay healthy and prevent the build-up of visceral fat.
How belly fat develops
As you get older, you’ll need less calories to keep your body working well. Changes to your hormones during this time mean that you’ll start to lose muscle and gain fat. This makes it harder for you keep to a healthy weight, but it’s not impossible. In fact, people aged 65 and over are generally healthier than their ancestors and tend to live longer.
Although you can’t escape the ageing process, when it comes to managing your weight there are other factors you can control. This includes your lifestyle habits, choices, and behaviours, (especially around diet) and how active you are.
Regardless of your height or BMI, you should aim lose weight if:
- you are a man with a waist measurement of 94 cm (37 inches) or more,
- you are a woman with a waist measuring 80 cm (31.5 inches) or more.
And, your risk of serious health problems will greatly increase if:
- you’re a man with a waist measurement of 102 cm (40 inches).
- you’re a woman, with a waist measuring higher than 88cm (34 inches).
If your tummy weight is in the higher risk category, then see a doctor for some advice. You might also want to see if you can be referred to a dietitian. They can help you to develop a personal plan for a healthier lifestyle.
Which foods burn belly fat?
If you want to reduce your belly fat, you will need to burn more energy (calories) and eat the right kinds of food. Make sure you eat a balanced diet. Try and include the following:
- At least five portions of fruits and vegetables per day
- Choose high fibre starchy foods such as oats, brown rice and wholegrain breads.
- Reduced fat dairy or soya drinks fortified in calcium
- Beans, pulses, fish, and eggs
- Eat small amounts of unsaturated fats such as olive oil
- Drink six to eight glasses of water each day
Finally, cut out sports drinks, sugar sweetened drinks and other foods that have a lot of added sugar in them. Avoid adding salt or sugar to your meals. Be aware that low-fat options might have high amounts of added sugar in them.
Increase protein in your diet
Protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat do. By including a lean source of protein in your meals you may find that you’re not as hungry, and so eat less.
Make sure you include protein with each meal. Good sources include:
- chicken breast
- tuna
- mackerel
- salmon
- eggs
- milk
Good plant based sources include:
- red lentils
- chickpeas
- brown bread
- nuts
- soya
And remember that a portion of protein is about as big as the palm of your hand.
Go for foods that are rich in protein and low in fat. These are known as lean sources as some sources of protein can be high in saturated fat. Alternatively, there are lots of protein products on the market, such as supplements and powders. But if you decide to use these make sure you have a trained dietitian or nutritionist supervising your diet.
Which exercises reduce belly fat ?
Any form of exercise for at least 30 minutes a day is good for you. Use every opportunity to move your body more, whether you are at home, work or with friends. This could include cycling to work or getting off the bus or train one or two stops early.
The best types of belly fat exercise combines resistance exercise (such as strength training) and cardiovascular exercise. Resistance exercise can help maintain your muscle mass and your glucose metabolism (the way your body processes sugar and uses it for fuel). This is important for managing your weight. Resistance training has also been shown to reduce fat around your tummy area.
If you would like a boost for your exercise regime, then why not try some high intensity interval training (or HIIT for short)? This will really get your heart rate up and help you to burn some fat. HIIT basically means that you go all out and give it everything you’ve got for a short burst. You then follow with lower intensity exercise or rest – and then repeat. This form of training is good for people with very busy lifestyles as they can get maximum health benefits in a shorter amount of time.
HIIT at home
High Intensity Interval Training | Home workout | Watch in 11:54 minutes
Try our 10 minute follow along high intensity interval workout at home.
Hi, I'm Harrison and welcome to the Bupa HIIT workout we've got for you
today. What we're gonna be performing is five bodyweight exercises and they're going to
be utilising all of the major muscle groups. When we're performing the
exercises, we're going to be working for 30 seconds, we're going to be resting for 30
seconds and we're going to perform the exercises two times over. So it's going to
be a 10-minute workout. Now before we get started, it's imperative that we perform
a warm-up. I'm already warmed up, but I'm just going
to demonstrate a few small exercises that you can perform, just to make sure you're
ready for the exercise. You only have to do these for two to three minutes. So it could
just be something simple as running on the spot. Could just be some star jumps.
Could also do some very quick squats, which we'll actually be doing later on today, or
even just some simple lunges. So the first exercise we'll start off with is
the body squat. So with this one you can have your feet either hip-width apart or
slightly wider. You can even have your arms out in front of you or across your chest.
And what we want to do - I'll just do it from the side - but you want to make sure your
heels are flat on the ground throughout the movement. So rather than just go straight down into
that we want to pretend we're about to take a seat - so our hips are
immediately going to come out behind us. From there you want to ease yourself
down, as low as you're comfortable with, but ideally want to make sure that your
thighs are parallel to the floor. Keep your head up and just drive up through
the heels, squeeze the glutes together at the top as
well. Ease yourself down and then push up through the heels. So we're going to
start off with the squats. So it's going to be in three, two, one...
So arms out in front, ease yourself down, driving up through those heels okay, and
do this for 30 seconds.
From the side angle - again, hips out behind you. Try to get your thighs parallel to
the floor if you can. If you can't go as low as that that's
perfectly fine. Just remember to squeeze those glutes at the top. So not long
left - three, two, one... and rest. Okay so we've got thirty seconds rest now. Next one's going
to be the burpees. Just a reminder on the technique - arms down, legs back, legs
forward, and jump. If you want to make it more difficult immediately - hands down,
legs back, down into a push-up, and up. So ten seconds left.
Three, two, one... and go!
And again, for the more difficult one - down, up, and jump. Down, up and jump.
From the side angle...
Okay not long left... one second, and rest. Right so the next one
again is the mountain climbers. You're going to be on the floor for this one again.
It's always a good opportunity in these rest periods to take on a bit of water as
well. Okay so ten seconds left...
Right three, two, one... and start driving those knees. Keeping the
back nice and straight. We'll be working the abdominal region here.
Certainly gonna be working your upper body, having to hold your body weight up as
well. Again from the side angle - driving those knees. Okay that's it, keep
going. So this last few now... thirty seconds rest. The next exercise
is going to be running on the spot - so again, just to reiterate, nice upright
posture. Driving the knees up and using our arms to do that as well.
So you've got fifteen seconds left.
Doing really well guys! Ten seconds...
Alright not too long... four, three, two, one and go!
Really try and drive those knees up there. That's it! Really drive those
knees up. Pumping those arms! From the side angle - keep going, try and
keep those knees driving upwards! Okay keep going... ten seconds left...
keep going... last little bit... three, two, one and rest. So just a reminder for
the last exercise, the push ups. So you start on the floor, from the side angle,
again hands either side of your shoulders, off the toes, push yourself up, engage the
glutes and the muscles in your tummy area - and as I said, if it's too difficult, go off
the knees instead. Okay so that's our 10-second warning.
So just from this angle - okay three, two, one, and up!
Again, from the side angle. About 20 seconds left. Down, keep those glutes
squeezed together - the muscles in your bottom - try and get down
so your chest is almost on the ground. If it does get more difficult, go off the
knees. Right so three, two, one, and rest. Right well done guys! That's one circuit
done. So we've got another 25 seconds to go and then we repeat it again. As I said,
imperative you get the water on board. I don't know if like myself you fancy doing it in the
garden. Right, 10 seconds left...
Alright so back into the squats. Three, two, one and down.
Okay squeeze the glutes up, come up through the heels. If you do fancy
making it a spot more difficult, you can add a jump. So as you drive through the heels,
jump up, and down. Ten seconds left! Eight, seven, six, five... and rest. Next
one is burpees. 20 seconds. Keep with me guys. If you do feel like you need a little bit
longer, you can take a little bit longer than the 30 seconds rest. Certainly if you are doing it in the
heat, it is going to increase your core temperature a little bit quicker. Okay, so
three, two, one... hands down, legs back, down and jump.
That's the last round, we're really going to push it now, really try and get that heart rate
up. Again, from the side angle. 10 second warning... last one...
And another one, sneak it in! And rest. Three
exercises left guys, come on!
So back down into the mountain climbers.
Ten seconds left. So get back down into position now, holding that high
plank, and you really drive the knees for this one. And go! That's it, really drive
those knees up!
From the side angle.
That's it, keep going, 10 second warning... keep pushing, you're almost there!
Again 30 seconds rest. Last two exercises guys, come on! 15 seconds so
halfway through the rest period. Again high knees - give it our all on this one! And
three, two, one and go!
Keep driving those knees up! Upright posture.
Keep pushing, keep going! That was our ten second warning.
And stop. Right so last 30 second rest period. Down into the
push up position again. As I was saying, if you want to make it easier, go from the
knees. I might have to join you on that one! 10 seconds left.
Okay so get down into position now, we'll count you down - so three, two, one and go!
That's it! Try and maintain good technique if you can, certainly if you're doing it this way.
Again, side angle - keep the glutes engaged, good for
the bottom, and the core. That's our 10 second warning. On to my knees for this last bit.
Last few seconds. Well done guys, that's it, that's it completed! As we've been exercising at
such high intensity, we're gonna see that those waste products are going to start to build
up in our muscles. It's going to be imperative that we try and get the blood
flowing through the muscles again, to help to flush those out. And that can
just be done through some gentle running on the spot, okay. We'll try and couple
that with some static stretching as well. You can do that in your own
time, just going to stretch out the muscles that we've used. So bearing in mind
it's a full body workout, I recommend you try and hold each stretch for 30 seconds.
And do that for at least a few minutes. But whilst you're doing this, I'm
going to leave it there. Thank you very much for joining me again, hope you found it beneficial and I
hope you enjoy the rest of your day. Thank you!today. What we're gonna be performing is five bodyweight exercises and they're going to
be utilising all of the major muscle groups. When we're performing the
exercises, we're going to be working for 30 seconds, we're going to be resting for 30
seconds and we're going to perform the exercises two times over. So it's going to
be a 10-minute workout. Now before we get started, it's imperative that we perform
a warm-up. I'm already warmed up, but I'm just going
to demonstrate a few small exercises that you can perform, just to make sure you're
ready for the exercise. You only have to do these for two to three minutes. So it could
just be something simple as running on the spot. Could just be some star jumps.
Could also do some very quick squats, which we'll actually be doing later on today, or
even just some simple lunges. So the first exercise we'll start off with is
the body squat. So with this one you can have your feet either hip-width apart or
slightly wider. You can even have your arms out in front of you or across your chest.
And what we want to do - I'll just do it from the side - but you want to make sure your
heels are flat on the ground throughout the movement. So rather than just go straight down into
that we want to pretend we're about to take a seat - so our hips are
immediately going to come out behind us. From there you want to ease yourself
down, as low as you're comfortable with, but ideally want to make sure that your
thighs are parallel to the floor. Keep your head up and just drive up through
the heels, squeeze the glutes together at the top as
well. Ease yourself down and then push up through the heels. So we're going to
start off with the squats. So it's going to be in three, two, one...
So arms out in front, ease yourself down, driving up through those heels okay, and
do this for 30 seconds.
From the side angle - again, hips out behind you. Try to get your thighs parallel to
the floor if you can. If you can't go as low as that that's
perfectly fine. Just remember to squeeze those glutes at the top. So not long
left - three, two, one... and rest. Okay so we've got thirty seconds rest now. Next one's going
to be the burpees. Just a reminder on the technique - arms down, legs back, legs
forward, and jump. If you want to make it more difficult immediately - hands down,
legs back, down into a push-up, and up. So ten seconds left.
Three, two, one... and go!
And again, for the more difficult one - down, up, and jump. Down, up and jump.
From the side angle...
Okay not long left... one second, and rest. Right so the next one
again is the mountain climbers. You're going to be on the floor for this one again.
It's always a good opportunity in these rest periods to take on a bit of water as
well. Okay so ten seconds left...
Right three, two, one... and start driving those knees. Keeping the
back nice and straight. We'll be working the abdominal region here.
Certainly gonna be working your upper body, having to hold your body weight up as
well. Again from the side angle - driving those knees. Okay that's it, keep
going. So this last few now... thirty seconds rest. The next exercise
is going to be running on the spot - so again, just to reiterate, nice upright
posture. Driving the knees up and using our arms to do that as well.
So you've got fifteen seconds left.
Doing really well guys! Ten seconds...
Alright not too long... four, three, two, one and go!
Really try and drive those knees up there. That's it! Really drive those
knees up. Pumping those arms! From the side angle - keep going, try and
keep those knees driving upwards! Okay keep going... ten seconds left...
keep going... last little bit... three, two, one and rest. So just a reminder for
the last exercise, the push ups. So you start on the floor, from the side angle,
again hands either side of your shoulders, off the toes, push yourself up, engage the
glutes and the muscles in your tummy area - and as I said, if it's too difficult, go off
the knees instead. Okay so that's our 10-second warning.
So just from this angle - okay three, two, one, and up!
Again, from the side angle. About 20 seconds left. Down, keep those glutes
squeezed together - the muscles in your bottom - try and get down
so your chest is almost on the ground. If it does get more difficult, go off the
knees. Right so three, two, one, and rest. Right well done guys! That's one circuit
done. So we've got another 25 seconds to go and then we repeat it again. As I said,
imperative you get the water on board. I don't know if like myself you fancy doing it in the
garden. Right, 10 seconds left...
Alright so back into the squats. Three, two, one and down.
Okay squeeze the glutes up, come up through the heels. If you do fancy
making it a spot more difficult, you can add a jump. So as you drive through the heels,
jump up, and down. Ten seconds left! Eight, seven, six, five... and rest. Next
one is burpees. 20 seconds. Keep with me guys. If you do feel like you need a little bit
longer, you can take a little bit longer than the 30 seconds rest. Certainly if you are doing it in the
heat, it is going to increase your core temperature a little bit quicker. Okay, so
three, two, one... hands down, legs back, down and jump.
That's the last round, we're really going to push it now, really try and get that heart rate
up. Again, from the side angle. 10 second warning... last one...
And another one, sneak it in! And rest. Three
exercises left guys, come on!
So back down into the mountain climbers.
Ten seconds left. So get back down into position now, holding that high
plank, and you really drive the knees for this one. And go! That's it, really drive
those knees up!
From the side angle.
That's it, keep going, 10 second warning... keep pushing, you're almost there!
Again 30 seconds rest. Last two exercises guys, come on! 15 seconds so
halfway through the rest period. Again high knees - give it our all on this one! And
three, two, one and go!
Keep driving those knees up! Upright posture.
Keep pushing, keep going! That was our ten second warning.
And stop. Right so last 30 second rest period. Down into the
push up position again. As I was saying, if you want to make it easier, go from the
knees. I might have to join you on that one! 10 seconds left.
Okay so get down into position now, we'll count you down - so three, two, one and go!
That's it! Try and maintain good technique if you can, certainly if you're doing it this way.
Again, side angle - keep the glutes engaged, good for
the bottom, and the core. That's our 10 second warning. On to my knees for this last bit.
Last few seconds. Well done guys, that's it, that's it completed! As we've been exercising at
such high intensity, we're gonna see that those waste products are going to start to build
up in our muscles. It's going to be imperative that we try and get the blood
flowing through the muscles again, to help to flush those out. And that can
just be done through some gentle running on the spot, okay. We'll try and couple
that with some static stretching as well. You can do that in your own
time, just going to stretch out the muscles that we've used. So bearing in mind
it's a full body workout, I recommend you try and hold each stretch for 30 seconds.
And do that for at least a few minutes. But whilst you're doing this, I'm
going to leave it there. Thank you very much for joining me again, hope you found it beneficial and I
hope you enjoy the rest of your day. Thank you!
Putting it all together
A few small changes in your lifestyle can make a big difference and reduce your waist size. Try to reduce your portion sizes and cut out sweet treats and alcohol. Also increase the amount of physical activity you do, and eat more fruits and vegetables. Try to do some strength training exercises at least twice a week.
And if you want to lose extra weight or meet specific fitness goals, you might need to exercise even more.
Do you know how healthy you truly are? Bupa health assessments give you a clear overview of your health and a view of any future health risks. You'll receive a personal lifestyle action plan with health goals to reach for a happier, healthier you.
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Sources Sources
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- Noncommunicable diseases. World Health Organisation. who.int, Published April 2021
- Persona communication, Dr Niamh Hennessey, Lead Dietitian at Bupa, July 2022
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- Physical changes with aging. The MSD Manuals. www.msdmanuals.com, last full review September 2016
- Personal communications with Maya Aboukhater, Senior Dietitian at Cromwell Hospital, September 2019
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- Start active, stay active. Gov UK. www.gov.uk, published 2011
- Strasser B, Schobersberger W. Evidence for resistance training as a treatment therapy in obesity. J Obes 2011. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2931407/
- Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT) Viana RB, et al. Br J Sports Med 2019;53:655–664. doi:10.1136/bjsports-2018-099928
- Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes 2011. www.ncbi.nlm.nih.gov
- Kesztyüs D et al. Therapeutic Treatment for Abdominal Obesity in Adults. Dtsch Arztebl Int. 2018 https://www.ncbi.nlm.nih.gov
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