Sure Signs You Have Abdominal Fat, Say Experts — Eat This Not That

By Ghuman


If you’re looking to lose weight, you may be wondering if you have abdominal fat. While it’s impossible to spot reduce fat, there are some sure signs that you may have abdominal fat, according to experts. Eating the right foods and exercising regularly can help you reduce your abdominal fat, but it’s important to know the signs so you can take the necessary steps to get rid of it. In this article, we’ll discuss the sure signs you have abdominal fat and provide tips from Eat This Not That on how to reduce it.

Sure Signs You Have Abdominal Fat, Say Experts — Eat This Not That

If you’re concerned about your abdominal fat, you’re not alone. According to experts, abdominal fat is one of the most dangerous types of fat to have. It’s linked to a higher risk of heart disease, stroke, and type 2 diabetes. So, how can you tell if you have abdominal fat? Here are some sure signs to look out for.

1. Your Waist Measurement is Greater Than 35 Inches

If your waist measurement is greater than 35 inches, you may have too much abdominal fat. To measure your waist, use a tape measure and wrap it around your waist at the level of your belly button. If your waist measurement is greater than 35 inches, it’s time to take action.

2. You Have a “Spare Tire” Around Your Waist

If you have a “spare tire” around your waist, it’s a sign that you have too much abdominal fat. This is when your waist is thicker than your hips and you have a “muffin top” or “love handles”. If this is the case, it’s time to make some changes to your diet and lifestyle.

3. You Have a High Body Mass Index (BMI)

Your BMI is a measure of your body fat based on your height and weight. If your BMI is greater than 25, it’s a sign that you may have too much abdominal fat. To calculate your BMI, use an online calculator or speak to your doctor.

4. You Have a High Waist-to-Hip Ratio

Your waist-to-hip ratio is a measure of your abdominal fat. To calculate your waist-to-hip ratio, measure your waist and hip circumference and divide the waist measurement by the hip measurement. If your waist-to-hip ratio is greater than 0.85 for women or 0.90 for men, it’s a sign that you may have too much abdominal fat.

What to Do if You Have Abdominal Fat

If you have abdominal fat, the best thing to do is to make changes to your diet and lifestyle. Eat a healthy, balanced diet that is low in saturated fat and sugar and high in fruits, vegetables, and whole grains. Exercise regularly and get at least 30 minutes of physical activity each day. Finally, make sure to get enough sleep and reduce stress.

Abdominal fat—also known as belly fat, or visceral fat—isn’t just unsightly. It’s dangerous. Because of its location in the body, abdominal fat can have serious, wide-ranging effects on your health. Here’s how to tell if you have an unhealthy amount of abdominal fat, and what that can mean. Read on to find out more—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.

Obese man wearing tight red shirt, oversize clothing problem, insecurities

The initial sign that you’ve gained visceral fat is an increase in your waist circumference. Your pants may feel tighter or you may have to loosen your belt a notch. To determine your waist size, use a cloth tape measure and measure at the navel.

Your abdominal fat puts you at high risk for a heart attack or stroke if your waist measures above 40 inches (for men) and above 35 inches (for women). You’re at intermediate risk if you’re a man with a waist size from 37.1 to 39.9 inches or a woman with a waist size of 31.6 to 34.9 inches.

RELATED: This Daily Habit May Lead to Visceral Fat

man measuring waist weight loss

According to Harvard Medical School, another way you can check for abdominal obesity is to calculate your waist-to-hip ratio. With your abdomen relaxed, measure your waist at the belly button. Then measure your hips at their widest point. Divide your waist size by your hip size. The chance of a heart attack or stroke rises for men when that ratio exceeds 0.95; for women, the risk increases over 0.85.

RELATED: I’m an ER Doctor and Urge You Read This Now

Overweight obese man's hand holding his belly.

The amount of fat under your skin—the kind you can grab or pinch—is called subcutaneous fat. Visceral fat is deep within the abdomen, under the abdominal muscles.

RELATED: This Daily Habit May Lead to Visceral Fat

Man having chest pain - heart attack, outdoors

Visceral fat is considered metabolically active. It produces hormones and inflammatory substances that raise the risk of heart disease and type 2 diabetes. Because visceral fat lies close to the liver and pancreas, it’s believed it spills free fatty acids and inflammatory cytokines directly into those organs, increasing “bad” cholesterol, lowering “good cholesterol,” preventing the body from breaking down fat, and contributing to insulin resistance.

RELATED: Ugly Side Effects of Too Many Vitamins


The easiest way to reduce visceral fat is to lose weight. Experts say weight loss alone can effectively reduce visceral fat; by losing 10% of your body weight, you may lose up to 30% of your belly fat. Ditch sugar-sweetened drinks like sodas and processed foods. Eat more fruits and vegetables, lean proteins, and whole grains. 

Experts also say exercise is crucial to slashing belly fat. Moderate physical activity combined with strength training seems to be most effective. And to get through this pandemic at your healthiest, don’t miss these 35 Places You’re Most Likely to Catch COVID.