How to Lose Internal Belly Fat, Say Experts — Eat This Not That

By Ghuman


If you’re looking to lose internal belly fat, you’re in luck. Eating the right foods and avoiding the wrong ones can help you get rid of that stubborn fat. According to experts, there are certain foods that can help you lose internal belly fat and others that can make it worse. Eating the right foods can help you reach your weight loss goals and improve your overall health. In this article, we’ll discuss the best foods to eat to lose internal belly fat and the ones to avoid. We’ll also provide some tips on how to make healthy eating a part of your lifestyle. So, if you’re ready to get rid of that internal belly fat, read on to learn more.

How to Lose Internal Belly Fat, Say Experts — Eat This Not That

If you’re looking to lose internal belly fat, experts say you should focus on eating the right foods and avoiding the wrong ones. Eating the right foods can help you reduce your overall body fat, including internal belly fat, while avoiding the wrong foods can help you maintain a healthy weight.

Eat This

  • Whole grains
  • Fruits and vegetables
  • Lean proteins
  • Healthy fats
  • Low-fat dairy products

Not That

  • Processed foods
  • Refined grains
  • Sugary drinks
  • Fried foods
  • High-fat dairy products

In addition to eating the right foods, experts recommend getting regular physical activity to help you lose internal belly fat. Aim for at least 30 minutes of moderate-intensity exercise, such as walking, jogging, or swimming, five days a week. You can also add strength training to your routine to help build muscle and burn more calories.

Losing internal belly fat can be a challenge, but with the right diet and exercise plan, you can reach your goals. Eating the right foods and avoiding the wrong ones, as well as getting regular physical activity, can help you lose internal belly fat and maintain a healthy weight.

Most people know about subcutaneous fat—the fat that you can see and pinch. But there’s another fat many don’t know about called visceral fat that’s hidden deep in your belly. It wraps around your organs and causes severe health issues like type 2 diabetes, stroke, some cancers, high cholesterol and more. While it’s a concerning health problem, you can get rid of visceral fat. To know if you have visceral fat, measure your waist and for women, your risk of chronic disease is increased if the waist circumference is 80 cm or more and for men 94cm or more. Eat This, Not That! Health spoke with experts who share how to reduce internal belly fat and what causes it. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.

Woman stressed

Kyle Risley, a health expert and CEO of Lift Vault shares, “As people get older, they usually find it’s harder to keep off stubborn belly fat. While it’s difficult to spot-reduce and target only belly fat, there are healthy habits that individuals can adopt to trim up and improve their physique overall. Stress causes a spike in cortisol levels which causes the body to hold on to stubborn fat, even when you’re in a calorie deficit. Cortisol can also force your body to retain water, making you look puffy and bloated. One of the number one indications of stress-related weight gain is that it tends to accumulate around the stomach area. Reducing stress can help you lose this additional fat, helping you look better and feel better.”

woman refusing glass of alcohol

Risley says, “The name ‘beer belly’ comes from the fact that extra calories from alcohol often result in fat gain around the middle. Extra calories accumulate evenly around the body, however drinking alcohol causes stress to your body, resulting in elevated cortisol levels, which again, contributes to belly fat.”

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middle-aged woman jogging in winter in a close up low angle view against a sunny blue sky in a healthy active lifestyle

According to Risley, “This doesn’t mean doing crunches until your abs give out- because again, you can’t target and spot reduce fat. However, being more active overall can help you burn extra calories necessary for fat loss. This can be any type of activity, from HIIT workouts, to walks with the dog. You may consider adding strength workouts to your routine, because building muscle will burn more calories over time at rest, which can help you lose belly fat and keep it off.” 

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Man eating pizza having a takeaway at home relaxing resting

Dr. Stacie J. Stephenson, aka “The VibrantDoc”, a recognized leader in functional medicine and author of the new self-care book Vibrant: A Groundbreaking Program to Get Energized, Reverse Aging, and Glow states, “It’s pretty simple—overeating and under-exercising cause the body to store fat rather than burn it, and with age, this fat is more likely to be visceral fat, although anyone of any age can develop too much visceral fat if they consistently overeat and under-exercise. A high-sugar diet, even in people who are not overweight, has also been shown to contribute to excess visceral fat accumulation.”

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girl in casual clothes smoking an electronic cigarette

Dr. Jorge Luis Green, the board-certified bariatric and general surgeon for Renew Bariatrics explains, “Visceral fat is caused by a combination of genetic and environmental factors. Some people are more likely to store visceral fat than others. Factors that can increase your risk for visceral fat include a high-calorie diet, a lack of exercise, and stress. In addition, your lifestyle may play a role. Smoking, drinking too much alcohol, and not getting enough sleep can increase your risk of visceral fat.” And to protect your life and the lives of others, don’t visit any of these 35 Places You’re Most Likely to Catch COVID.