Fat around the middle isn’t just about appearance. The fat deep inside the abdomen, around the organs (visceral fat), is linked to type 2 diabetes, heart disease and high blood pressure. The good news is that it’s often the first fat to go when you lose weight.
Measure your waist
Measure around your middle, just above your hip bones, after breathing out. Health risks rise when the waist is more than 40 inches (102 cm) for men or 35 inches (88 cm) for women. Tracking your waist is also a good way to see progress the scale might miss.
What doesn’t work
- Spot exercises. Sit-ups and crunches strengthen the muscles but don’t burn the fat on top of them.
- “Fat-burning” supplements, teas and wraps. There’s no good evidence they work, and some supplements have been found to contain hidden drugs.
What works
- Overall weight loss. Losing 5 to 10% of your weight reduces visceral fat noticeably. See how to lose weight safely.
- Aerobic exercise. Regular brisk walking, cycling or swimming is particularly good at reducing visceral fat, even before the scale moves much. See walking for weight loss.
- Strength training twice a week to keep muscle.
- Cutting sugary drinks and refined carbs such as white bread, pastries and sweets.
- Limiting alcohol. Heavy drinking is closely linked to belly fat.
- More fibre and protein. Vegetables, beans, whole grains and lean protein keep you full. See protein for weight loss.
- Sleep and stress. Short sleep and long-term stress are both linked to more belly fat. See sleep and weight loss.
How long does it take?
Most people notice a difference in their waist within 2 to 3 months of consistent changes. Aim for steady progress rather than quick fixes.
See a doctor if
Your waist is above the levels above, or you have a family history of diabetes or heart disease. A doctor can check your blood pressure, blood sugar and cholesterol.
More in our Weight Management guide: all our articles on this topic in one place.
This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Always read the label before using any medicine.
