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4 Changes Anyone Can Make to Get Rid of That Belly Fat

We would love to all take a look in the mirror and see a flat stomach with abs that pop. All though for many, this is the goal it’s more important to lose the fat around your midsection AKA “belly fat” for health reasons as well. If you did not know already, “belly fat” has very big health risks. Visceral fat is wrapped around organs, kidneys, liver and pancreas.

If you happen to have a protruding belly, this sign can be that you have dangerous visceral fat. This can happen to anyone but not everyone knows about this dangerous fat. I always say knowledge is power so when I started studying what exactly visceral fat was in school, I was fascinated about all I came to find out.

Health problems due to belly fat

Carrying around this type of fat can increase the risk of many health problems. I am just going to name a few:

When I learned this it put a fear in me to where I wanted to get rid of the extra fat around my waist. Thinking of not living a long life because of one of these health issues that I did not have made me start thinking I want to live to see my grandkids.

4 changes to help lose belly fat

I put together the 4 things that helped me get rid of this fat and you know what? It was not as hard as I thought it would be to get rid of this fat. I started seeing results in the first few weeks. Being consistent was key and the main reason the fat started going bye-bye. One perk I was seeing jeans become looser and seeing my hip bones again!


Get out there and get moving. If you’re really serious like I was, doing 30 to 60 minutes a day of exercise will make a big difference. You need to push yourself to a sweat but you can do an activity you enjoy. I enjoy zumba so I really broke out a sweat and moved in a group zumba class. I also love to bike during the warmer months. You can also use fast-paced walking as a exercise, rowing, running, or swimming to elevate your heart rate and break out into a sweat. Visceral fat responds great to endurance exercise. You just need to be consistent.

Stress less

Yoga is a great stress reliever. If yoga is not for you then you can find a quiet spot when feeling stressed and do deep relaxing breathing. This did wonders for me and my state of mind. Just a few times a day taking the time to relax and clear the mind is something I was not used to doing when I was younger.

Reduce sugar and refined carbohydrates

A myth that has been around forever is you can burn off your belly fat. Sure exercise will help, in fact it is a great help in the fight to rid of visceral fat but you also need to change what you eat, if you eat sugar and refined carbohydrates. I talk about this in many of my articles but I know from experience of my own and others that a lifestyle change can change so much. Eat leaner protein and less refined carbs. Eat small portions. Eat healthy fats which are found in nuts and seeds. Eat fruit but not in excess. Eat lots of vegetables. Sure a piece of birthday cake now and then is fine just really try to decrease the sugar because this of all things started my midline to shrink. The less sugar I ate the less fat around my stomach.

Sleep more

7 to 8 hours of sleep is great for body recovery. You really need to shut off artificial light. Put down that cell phone or tablet or any electronics an hour before bedtime. This will help relax the mind and get rid of stimuli to the brain so you can get the good sleep you need. Sleep deprivation can actually cause depression, weight gain and many other health issues so get in your zzzz’s.

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.


  • Thomas A McAtee Jr. moderator
    5 months ago

    Good article. Wife keeps telling me that fruit is good for me to eat a lot of it etc. I keep telling her that it is good for you in small amounts, that it’s loaded with sugars and carbs. hard to get her to understand this thing at times.

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