Studies show that added sugar has uniquely harmful effects on metabolic health ( 4). Limit sugar and sugar-sweetened drinksĪ diet high in added sugars may lead to excess abdominal fat. Here are 6 evidence-based ways to lose fat, including abdominal fat.ġ. If you’re aiming to lose belly fat, healthy weight loss strategies are your best bet. Your unique pattern is likely influenced by your genes. Currently, there’s no proven way to “spot reduce” fat in particular areas through diet or exercise ( 3).īoth weight gain and weight loss tend to happen across your whole body, but the specific areas you’ll notice changing first vary from person to person. It’s a popular myth that certain weight loss strategies can target visceral fat or abdominal fat. Measures of above 40 inches (102 cm) in men and 35 inches (88 cm) in women are known as abdominal obesity ( 2). You can estimate your abdominal fat by measuring the circumference around your waist with a tape measure.
Research has linked high amounts of this fat with conditions like type 2 diabetes and heart disease ( 1).įor this reason, losing excess visceral fat can have significant benefits for your health. This fat is located deeper in your body, where it cushions the organs in your abdomen. The other type of fat in your abdominal area is called visceral fat. This fat is stored all over your body, including the midsection. Subcutaneous fat is the type that’s located just below your skin. There are two main types of fat in the abdomen. Fat has various functions in your body, including energy storage and hormone regulation. Losing abdominal fat, or belly fat, is a common weight loss goal. It can also help to write down what you eat daily to help you stay on track. Doctors with in-depth knowledge about keto can also help you safely transition to a ketogenic diet and optimize your nutritional approach.The most optimal way to lose belly fat is to eat healthfully and exercise regularly. You might also want to find an accountability partner like a friend or relative. You could have leftovers for breakfast, make smoothies, and prepare and freeze some meals. Meal-prepping and planning ahead can be useful. You can’t eat it if it isn’t in your house! Focus on creating your healthy keto kitchen and pantry and stocking up on tasty snacks, staples, and ingredients. Why you should avoid a cheat day on keto.Here are some of our articles that might answer your keto questions: You can find plenty of useful tools and information here at. Tracking macros can help you stay in ketosis and become much more aware of the macronutrient contents you’re eating. How much fat or protein should you eat? What about calories? If you’re interested in tracking macros and calories and approaching keto from this angle, the keto calculator or the Advanced keto calculator can do the work for you. Simply toggle the area within the calculator that you would like to fine-tune to access the advanced version. The Advanced keto calculator is available to those who want to take it a step further by allowing you to further customize your results by manually entering your body fat percentage or fine-tuning your chosen macros for even more accuracy. The keto calculator is available to everyone. The team at recognizes people are different, and the calculator customizes your results based on your individual information. The sophisticated algorithm was carefully created using thousands of data points and hundreds of published research findings. Our unique and highly sophisticated keto calculator can calculate your personalized calorie and macronutrient recommendations with the utmost precision. Here at, our goal is to make your keto lifestyle a little easier by providing a range of tools and resources.
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