The Most Dangerous Fat Is the Easiest to Lose

by Trinh Le, MPH, RD
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The Most Dangerous Fat Is the Easiest to Lose

It’s every weight loss enthusiast’s dream to zap belly fat but, far from pure vanity, there’s actually a reason why having a lot of fat in the abdominal region can be dangerous. Fat is stored all over our body, but how does an expanding waistline grow your risk for chronic illness?

  • Location, Location, Location: Your body’s fat impacts your health differently depending on where it’s stored. While most fat found on other parts of our bodies (think arms, legs, buttocks) are considered “subcutaneous fat,” belly fat is more likely to be “visceral.”
  • Pinchable versus Pressable: “Subcutaneous fat” is the pinchable, squishy fat right between your skin and muscle that helps keep you warm, cushions you against shock, and stores extra calories. “Visceral fat” stores calories too, but isn’t as pinchable because it is located in and around your organs. It’s hidden deep within the belly region, which is what makes it firm (rather than squishy) when you press it.
  • Proximity: Fat doesn’t just store calories—it’s a living tissue capable of producing and releasing hormones that affect your other organs. Because visceral fat sits near our organs, its release of these chemicals is poorly situated. Having more visceral fat can raise your LDL (a.k.a. “bad” cholesterol) and blood pressure. Visceral fat can also make you less sensitive to insulin, which increases your risk for Type 2 Diabetes.


Even if you’re thin, you can still have visceral fat around the abdominal region—being “skinny” doesn’t necessarily mean you’re healthy. There’s no sure-fire way to tell visceral from subcutaneous fat short of an expensive CT scan, but it’s important for you to get a rough idea of what your visceral stores are. Here are a few tricks to figure out where your belly stands:

  • Apples and Pears: You’re probably wondering, “What does fruit have to do with it?” These two fruits give a quick visual of where most of your fat is stored on the body. Pears tend to store fat in the lower extremities (hips, thighs, buttocks) as subcutaneous fat while apples tend to store fat in the upper region (belly, chest) as visceral fat. It takes a quick inspection, but this is an imperfect way to tell these two fats apart.
  • Waist circumference (WC): Feel for the top of your hip bone (it’s at the same level as the top of your belly button) and circle a tape measure around this point. Remember to relax and don’t suck in your gut (be honest!). Take 2-3 measurements and figure out the average. Men should have a WC of less than 40 inches (102 cm) and women should have a WC of less than 35 inches (89 cm).
  • Waist-to-Hip Ratio: The waist-to-hip ratio (WHR) takes the circumference of your waist (see above) and divides it by the circumference of your hips. To measure your hips, stand in front of a mirror then figure out the widest part of your butt and measure that circumference. Then use this formula:
    WHR = (Waist circumference) / (Hip circumference).
    Men should have a WHR of less than 1 while women should have a WHR of less than 0.8.
  • Know Your Family Healthy History: If your parents or siblings have insulin resistance, heart disease or non-alcoholic fatty liver, you may be at a greater risk for storing visceral fat. Keeping an eye on your visceral fat may be beneficial, but know that the causes of these chronic diseases are complex. If you’re in doubt, it’s best to speak with your healthcare provider.


If you fall in the normal range for WC and WHR, that’s great! Keep working at your weight goals as you see fit. If you’re not there, don’t despair. Because of its proximity to the liver, visceral fat is usually the easier fat to burn. It’s the less risky subcutaneous fat that likes to stick around.

Unfortunately, you can’t forcefully spot reduce fat around your belly no matter how many crunches you do. The next best thing is to live a healthy lifestyle:

  • Go beyond weight tracking. You can track your waist, hip and even neck circumference in the app. Use this feature to see how your measurements change over time as you lose weight.
  • Sweat for 30-60 minutes each day. Visceral fat responds well to regular endurance exercises, such as running, biking, rowing, swimming, that elevate your heart rate. As your body uses fat to fuel exercise, it’ll start using up your visceral stores.
  • Eat a well-balanced diet. Eat a diet high in whole grains, fresh fruits and vegetables, and lean protein with calories set for gradual weight loss (e.g. about 1-2 pounds per week). Cut way back on added sugars and alcohol since these nutrients will more likely end up as visceral fat.
  • Sleep more, stress less. It’s easier said than done, but in order to take care of your physical body, you have to take care of your mental state. Sleep loss and stress can sabotage your health and fitness goals, so learn more about getting a quality night’s rest and use meditation or yoga to calm your mind. Remember, it’s not just about your health; it’s about your happiness, too.

How do you banish belly fat? Share your comments below.


  • Angela

    This is such a hot topic!! They say it all “starts in the kitchen” accompanied by a good fitness regime; and I agree. I strength train 4 days a week and usually get in 2 hours of cardio with that but as they say “the struggle is real” for the mid section body fat. I thought about taking before and after pictures but not sure I want to see the before .. fearing it will still be there after. What’s your nutrition and fitness regime? How do you burn your fat? Good results?

    • Beatty

      Taking before pictures really help motivate you. Even if you never share them. you may notice a change in the mirror but you can from a picture.

    • Angela Mother of Four ; D

      Yes it really is a stuggle; me and my sister have been using the app and i lost the weight but have yet to lose the mid section but im still hopeful and i did take a before picture and hope by the time Aug rolls around i will have a slightly better after pic!! The kitchen is the best place to start; eating healthy plays a big part and then the exercise. Keep up the good work and i know you will get there!

      • bkzalley

        I have the same problem, as I am part Native American and my body type is thick on the top and skinny legs . They call the fat in your middle viseral (spelling?) fat. Very hard to get rid of and the most dangerous kind of fat to have. I have not lost much of it but have lost more everywhere else. I have found that it also help contribute to becoming diabetic. Would be very interested in some way to combat this problem too.

    • Michelle B.

      Elliptical- I love this machine! I burned 350 calories tonight in 25 minutes! I usually aim to burn 500 per day, just ran out of time.
      I am a numbers girl, I like to watch the strides per minute to keep me paced. I aim for 150 plus strides per minute. It took time to work up to that number, but I love challenging myself. 🙂

      • Vicki

        Wow! I’m aiming for 500 per day. Right now I’m up to 484 and this is my 7th day back to working out. Phew! That elliptical works wonders.

        • Michelle B.

          Yes it does! Keep it up Vicki! :). I have only been back on the wagon a couple weeks myself… I have been very bad.

          • Vicki

            I made it! I burned 603 today! Wooooo! Ten days ago I could barely last 10 minutes!!! 🙂

          • Robby

            You can make it more interesting and effective by 3 minutes at your pace on the elliptical followed by 1 minute of a 1/3 faster pace . Then resume your normal for 3 and so on. Makes the time go by faster and your heart and body will thank you .

        • Alan1976

          Yes, the elliptical is a great machine that burns more calories per hour than all the other machines. I worked up to burning 1,000 calories with weight lifting in-between. I would do a 300 to 400 calorie warmup, then do about 45 minutes of weight lifting, then hit the elliptical for another 600 to 700 calories, for a total of 1,000. I am not on that same pace today, but need to get back up to it. Today I walked outside for 11,000+ steps. They say to go for 10,000 per day when that is the only exercise you are doing that day. Don’t over-do things though. Work up to higher amounts gradually.

    • pattymelt20002000

      I run up and down stairs. I skip one on the way up, if you skip one it will firm your backside. You can do stairs for 30 minutes it’s so tough it doesn’t take long to see the results. Stairs help with pretty much everything.

    • BuzzPreston

      Three years ago I was 226 lbs. with a 42 inch waist. I tried the usual low fat, restricted calorie diet without success. When I tried the restricted carbohydrate regimen out of curiosity, I dropped 66 pounds in eight months and ended up with a 32 inch waist and a blood panel so good that my doctor insisted on having it done again because he couldn’t believe the results were mine. I should mention that I was unable to exercise, even modestly, during this period due to an injury. I have been eating “low carb” ever since. I am now exercising again and enjoying good health and life in general. I’m 72, 6″, 170 lbs, (I’ve gained 10 lbs of muscle since I started exercising again), and have maintained my 32 inch waist. I do 3 20-30 minute HIRT workouts, and two 20 min. cardio workout per week. My nutrition profile, which I believe is more important that exercise for weight control, is 2000 calories; 25% protein, 10% carbs, 65% fat. I have one high calorie/high carb day every two weeks to recharge my leptin production and I take five days off from exercise every six weeks and my blood panel continues to be that of a blood panel poster boy.

      • Dgkoper

        What’s is is A restricted carbohydrate regiment exactly?

        • BuzzPreston

          Two or more battalions that restrict the amount of carbohydrates in their diet. While we’re at it, I feel compelled to provide you with the new age definition of a Troll; one who cruises blogs in search of typo’s to comment on using semi-cleverness.

          • 2happy2hate

            Dgkoper is just jealous of weight your loss. Maybe you should have included another benefit, such as, an increase of self-esteem.

          • BuzzPreston

            Yeah, and my car runs better too.

          • DaBoss

            I’ll take proof-checking over sarcasm every time.

          • BuzzPreston

            Good for you. Now go back and read the second sentence, while I go back to disable the Discus Notification feature so that I don’t feel compelled to respond to every petty comment that crosses my path every now and then.

          • DaBoss

            Your regular use of the word ‘compelled’ seems to suggest that you have an external focus of control. This may be a result of a low carb diet which has a detrimental effect on healthy brain function.
            Furthermore, the blog comments engine is called ‘Disqus’, not ‘Discuss’.

      • stopcryingyoulefties

        I always find it inspiring when people over 60(let alone 72) are in better shape then the whipper snappers. HIRT workouts are intense. Looking at people like yourself, it makes me believe that they don’t make em’ like they used to. I always see men in their prime age making excuses like being too sore or exhausted to get off their ass and looking for shortcuts through the use of chemicals. I was guilty of it too back then. Truly inspiring. I hope you are still at it.

        • BuzzPreston

          Hey, thanks for your interest.

          Still at it, albeit with some changes. I eliminated the two strictly cardio workouts and added them to the three HIRT workouts. Now I do three workouts a week; 15-20min HIRT immediately followed by 15-20 HIIT cardio, predominantly jumping rope, (my absolute favorite). Generally I do the HIRT workout at around 80-85%MHR and the rope jumping around 85-90%. Everything else remains as is was. Frees up some time to throw in a relaxing bike ride once in awhile.

          I don’t do any hormone replacement of any kind.

      • Mona

        HI there! What was your restricted carbohydrate regimen? I started tracking my net carb intake, but am wondering what my daily limit should be to lose weight?

        • BuzzPreston

          When I started, I ingested no more than 50 grams of carbohydrate per day. I kept my protein at around 25% and raised fat intake to around 65%. it worth noting that I was prohibited from exercising for eight months. As of now, not much has changed; I’m a year older, still doing HIIT & HIIRT and still maintaining the 25/10/65 nutrition profile, which is a few more carbs, but not detrimental. I lost a little more fat; down to 165 lbs. Once you’re close to your goal weight you can introduce a few more carbs at a time and monitor their effect. I found that having a pair of jeans that feel good at my goal weight is better than reading the scale. If you’re working out, this gives you a better idea of your progress and maintenance than weight, as muscle, which you will preserve/gain when working out, weighs more than fat and can fool you into moving in the wrong direction. Good luck.

          • ShadyJ

            “weighs more than fat”
            No, it doesn’t. A pound of fat weighs the same as a pound of muscle.
            Muscle is more dense than fat so a cup of muscle will weigh more than a cup of fat.

          • Debbie

            That’s what Buzz meant. Let’s not quibble over semantics.

          • ShadyJ

            In other words, let’s not worry about reality and what words really mean.
            You sound a lot like Trump.

          • Alev

            I agree that we should give the words their accurate meaning but you are not doing that. He didn’t say a pound of muscle weighs more than a pound of fat. You said that and then refuted it. Of course a pound of muscle weighs a pound and a pound of fat weighs a pound. However, he simply said “muscle weighs more than fat” and noted that the pair of jeans is a better indicator of progress than the scale. Why would that be relevant? Because of the difference in weight at a given volume (density). As you said, muscle is denser than fat. Therefore you can have less volume (still fit into your jeans) and weigh more than you would at a greater volume because muscle is more dense than fat at the same volume. You don’t actually disagree with him. I wonder why you chose to attack someone pointing that out.

          • corollalit

            A pound is a pound

          • Alan1976

            That’s what he means, a cubic inch of muscle weighs more than a cubic inch of fat, silly.

          • Rosie

            I have just been placed on a 80-90 grams of protein and no more than 50 grams of carbs from my physician. I miss the crunch of foods. How do you do this with out adding the crunch of processed foods. Help please 🙂

          • Gina G. Alexia

            Bake veggies in oven or toaster oven. If sliced thin it works ok.

          • Dianna Williams

            Pork rinds! I use them all the time for “breading” on my chicken, pork chops, whatever. Then bake in the oven.

          • Debbie

            One person mentioned pork rinds. Totally unhealthy. Ugh. For crunch, there’s apples, raw carrots, celery, broccoli… dip in hummus. It’s tasty and healthy. Yes, veggies are carbs, but they’re the “good” kind. I find I want to snack on crunchy food too, so I can relate. I buy organic cereals, but I check labels for added sugars, etc. All cereals have added sugar, but I buy ones that are comparatively low in sugar. And since that’s my ONLY source of added sugar all day, I’m OK. You can have a bowl of cereal with 1% milk at the time of day where the crunch cravings hit you the hardest.

            Or I’ll buy yellow popcorn kernels and pop them in the microwave (using the bowl and plate method). I sprinkle cinnamon or a little salt. The cinnamon works for me.

            A question for your doctor. What about net carbs? Can you have 50g of net carbs? That gives you more carbs, but they’re offset by the amount of fiber you consume.

          • ewheeler

            It’s important to read charts/labels if you go low carb – apples have lots of sugar which makes them the opposite of low carb – hummus is 4 grams of carb for 2 tablespoons – can rack up quickly if you’re limited to 50 grams or less per day. Cereals are grains = high carb compared to other foods, as is milk (the lactose in milk makes it high in carbs, but heavy cream actually has <1 gram per tablespoon, so is a better option for low-carb-ers, or unsweetened almond milk). I used to eat popcorn every evening (cooked on the stove in a very small amt of olive oil), mistakenly believing it was a healthy snack – had to say goodbye to that habit in order to stick to the low carb count. I really miss the crunch, too – I find that a few almonds (I eat them either raw, or toasted in the oven to add extra crunch) here and there during my day helps with the craving for crunch!

          • Barbara Smith

            Try carrots. celery and cucumbers with humus. Pre cut the veggies and store in a plastic bag on top of the humus in the fridge so they’re easy to grab. Nuts may also be helpful.

          • disqus_7gdM2BXZoz

            Hi! I too lost weight last year watching my carb numbers due to being pre diabetic. Can you give an example of what you ate that illustrates 25/10/65? I would love to try this again as I grew round again during the holidays. Thank you!

          • disqus_7gdM2BXZoz

            I like to add a little butter for flavoring. It is high in fat however I would like to see it as a part of the 65% fat. Did you include dairy in your regime?

          • Leslie

            Butter IS fat, not dairy. Unless something changed lately.

          • Bonnie Miller Barber

            It’s also dairy. It’s made from milk product.

          • Nick Fergadis Giannakopoulos

            Butter is a dairy product.

          • Delana

            I started a “ketogenic” diet and had the same results. I suffered a major bone contusion on my knee after a car accident last year. Cardio was painful and forget about squats, lunges, leg lifts… so I focused on my diet and followed a 70%fat, 25% protein, and 5% carbs. Roughly consuming around 1400 calories. I lost 10 lbs! In two weeks

          • tham

            Interesting that this article suggests almost the opposite from the ketogenic diet. High in grains and fruit — so-called healthy “whole” grains have been shown to increase blood sugar levels and store fat. Vegetables should be chosen over fruits (with their sugars), which is hard for me as I love fruit. Fruit juices should be used in great moderation. I’ve been on my own version of a high good fat and protein diet, keeping carbs low. Doesn’t take long for fat gain when veering away from this protocol. Apparently we do need higher levels of protein as we age to maintain muscle, so a “one size fits all” diet, even a ketogenic one, is probably not wise. What a 30 year old marathoner needs versus what a 60 year old doing gym workouts needs are probably somewhat different.

        • bkzalley

          I switched to a lowfat, low carb and have lost 40lbs in 4 months. My carb limit is 40 a day. Read all labels and stay away from potatoes, corn, bread, or anything that is not real food/organic. I am 60 and just getting back to exercising. Taking that slow because I haven’t exerciseen in years. Good luck!

          • bkzalley

            Oh! And added more fiber. 8 to 10 grams per meal.

          • khisanth

            Being organic does not mean anything and is not any healthier for you! Still uses pesticides, has the same nutrients, but is typically smaller and costs much more for no benefit. Potatoes are fine, complex carbs are not a problem. It’s how people consume potatoes is the issue! fried, roasted in fat, mashed with butter/cream, boiled covered in butter etc 🙂 Good work losing that weight !

          • dyan

            khisanth, it is NOT the fat that you put on the potato (if it’s not margarine or vegetable oil) that is the problem with eating a potato. White potatoes do not have much fiber so it affects your blood sugar just like sugar does. You need to read up on the LCHF Ketosis diet before you spout off about it. It is always better to eat organic whether you think so or not. The chances of eating as much pesticides, hormones, and preservatives is way less likely.

          • Krissy3

            Youre wrong. Organic isn’t made with GMOs and harsh pesticides so stop misinforming people.Bkzally keep roing thenright thing for your health. I am sure organic has contributed to you feeling great. Its expensive but if you can afford it, stick to it. Oranges shouldn’t be the size of a football lol. And potatoes are high in carbs. No matter what you cook it in. Just ignore this know it all lol. Stick with what been working for you! Great job & congrats!

          • hayhansen

            @krissy3 You aren’t exactly correct either. You’re one of the many many people who believe GMOs are harmful, when in reality, you don’t know any of the science behind it. First of all, genetically modified foods are tested thoroughly before being put on shelves. On top of that, there hasn’t been one piece of evidence showing harm after consumption. Without GMOs we would struggle to grow enough food for us, much less the rest of the world. Also, almost all fruits and veggies we eat today are products of GMOs. It would be nearly impossible to shop completely avoiding them. Please inform yourself before casting a negative light on GMOs.

          • GMOs have NOT been thoroughly tested and there IS evidence of harm after consumption. GMO technology is the most dangerous that human beings have ever tinkered with, much more so than nuclear. GMOs are NOW being tested and WE are the guinea pigs! The rest of the world refuses to import GMO foods from the US but we are forced to consume them to keep Monsanto rich. Maybe the rest of the world knows something that Monsanto does not want the US consumer to know. AVOID GMOs like the poison they are!

          • Sylvia Baldwin Broubalow

            Absolutely correct!!!! We studied this in college in biology and I continue to study it and its affects.

          • Cassandra

            WORD!!! Thank you for saying this. I love educated people. People who state that without GMO’s we would not be able to feed our people, are the ones who believe Monsanto’s LIES! We are the most OVERFED country in the world, and most obese.

          • John Enns

            The original selling points of gmo good crops were the ability to increase yields to decrease the starvation rate, reduce pesticide use, and produce worthehile crops in environments that they wouldn’t have been able to be produced in otherwise.

            Rather than making pest resistant crops to reduce the use of pesticides the world leader in gmo’s, Monsanto, produced a line of seeds that resistant to their own line of pesticides/herbicides to allow farmers to use more of those same pesticides/herbicides.

            In India, rather than reducing hunger, they made an agreement with the government for exclusive rights to sell seeds there. Without any legal competition they developed what they call a Terminator Gene seed line. With these seeds when you buy them they are viable but the seeds your crop produces are sterile. Every season the farmers have to decide if they’re going to buy the only available seeds for the next crop and starve because of their insane prices or live off of the money they have until they’re broke and then starve. Last I heard, close to ten years ago, an estimated 25,000 farmers in India had committed suicide to get their families out of debt to Monsanto.

            In the U.S. Monsanto takes advantage of patent laws. Farmers who have saved their own seeds for years plant them every year. Most crops being wind pollinated you’ll get some cross pollination from other neighbouring farms. Monsanto has a team of lawyers looking for people “illegally” in posession of Monsanto genetics. There was one particular example of a farmer who was sentenced to a few years in prison and fined millions of dollars be ause the seeds he planted from his own previous harvest had been contaminated by Monsanto’s patented gmo strain.

            Still feel like defending the righteous “gmo’s will save the world” sales pitch?

          • moneekw

            This is horrible! Please provide proof of this here so that I (and anyone else interested) can begin to educate themselves on this matter.

          • John Enns

            The documentary Food inc., which I believe is on Netflix, covers Monsanto’s use of patent laws to sue and confiscate property from people who plant their own seed, saved as it has been for generations, after their farm was contaminated by windblown pollen from neighboring farms using the Round Up resistant seed. As for the rest there’s been plenty written about it from both sides of the “debate”.

      • BRose

        Thanks for sharing this! I have been working on losing now for about 6 weeks and your post seems to be very helpful!! Wish me luck!

        • BuzzPreston

          Good Luck. Just added jumping rope to my workouts. Easy, convenient and a super fat burner.

          • Michael

            Buzz, please tell me your exercise routine now. Thanks.

          • Ann Yencarelli Valerio

            I ve added 100 jumping jacks hope this is the same..52yr5’7″ 193..want to be 145

      • Sunny555

        Thanks for sharing Buzz. If that worked for you, I may try to follow that routine as well.

      • Rockinr

        What is a HIRT workout?

        • Bethany Buss

          High Intensity Resistance Training

        • John Enns

          That’s missing an I though. It’s actually High Intensity Interval Training. The basic idea is to progress from one set of reps to another as quickly as you can safely.

      • Harry Hole

        Those stats have just totally inspired me !

      • Ann

        Low carb high fat all the way! You can’t outrun a bad diet. I do run but the one thing exercise wise which changed my body shape is body building. I have a 24 inch – not bad for a 52 year old menopausal mother of 15 year old twins!

      • mp

        25% protein, 10% carbs, 65% fat? what do you eat in a typical day? I find I am plateauing with weight loss. I eat about 1100-1200 calories in day, bootcamps 4 days a week and yoga once a week. Walk 3 times a week. I have my plan as 40% protein, 30% carbs, 30% fat.

        • Lea

          I don’t know how tall you are, but 1100-1200 doesn’t sound like enough, especially with all the workouts…

          • Keisha cox

            It’s not!!!

        • Delana

          Definitely not enough calories. Our bodies are smart and will adapt. If you’re under feeding, you’ll plateau. I’d suggest getting a body fat scan done. My sister does crossfit and is 30 yrs, 5’4 around 160 lbs. According to her bf scan she needs to consume 1600 calories. She has 6lbs of body she needs to lose before she’s in a perfect ratio.

          • Angie Hale Powers

            Definitely not enough calories!

          • Aimee Erdman

            All of you who are saying, “not enough calories”–The MyFitnessPal app (this site) advises 1200 calories for my weight loss goal (I’m 5’4″), and when I was doing weight watchers, I’m sure it was around that too. I’ve never been able to lose weight without cutting my calories. Thoughts??

          • Ailina

            That calorie number is after eating back exercise calories, though. If she is eating 1200 cals, and burning 400, she’s only eating 800, which is way below the amount she was recommended (if she was actually recommended that). People are commenting that she is eating too little AND exercising on top of that.

          • Laura Baker

            Yup.. that’s what I was just getting ready to type. The MyFitness pal app. tells me I should be 1200 calories a day. Or at least that’s what it said in January. I am 5′ 2″ and weighed 158 when I started in January. I am now 151 pounds and don’t really count calories much anymore. I was starving! And, I stopped losing when I was eating that low. And getting dizzy!! So I started going to the gym more and have upped my routine there and now I can eat more.

        • Don Reitsma

          Weight loss has stopped because you’re not eating enough and your metabolism has dropped. It’s counter intuitive. Add fat to your diet like avocado, coconut oil, extra virgin olive oil snd butter to get it going again.

        • Jacqueline Couillard

          Well, I am 140 lbs, BMI of 28, and under 5’0″ tall. 1200 calories is enough for me to lose a some weight each week, being mostly sedentary. If you are considerably under 5’0″ tall, 1200 calories could be safe. But most people aren’t. I might even be plateauing after a couple months of losing 1 lb / month by watching calories and adding 2x curves/week and 1x strength training/week to my walking. Then again I am trying to get more sleep again because as the author above mentioned lack of sleep and stress can make it difficult to lose subcutaneous fat, too. Above all, remember to treat your body well; starvation mode is not the answer.

        • Are bananas bad because they have a lot of carbs?

          • Amy Guse’ Brush

            I will probably be scolded for this, but nobody has ever gotten fat from eating bananas or carrots or apples. You should really eat at least 3 servings of fruit per day. All fruit is high in natural sugars (carbs) but it is still healthy for you. I would agree that maybe you shouldn’t eat a banana right before bed, but that is better than a bowl of sugary cereal. I have a fruit with every meal and I always still stay under my recommended carbs.

          • Sylvia Cameron Telafaro

            I agree Amy, fruit is extremely important . I eat 3 servings of fruit in the morning and still stay under my recommended carbs., this includes 1/2 banana, 1/2 blueberries, 6-7 strawberries.

          • JoAnne Pogue

            Bananas have a high sugar content.

      • Trish

        Yes Buzz, I’d like to hear some of the typical foods you eat. I live with a “foody, meaning he makes anything and everything every two to three hours and it’s hard to smell it, let Start craving it. My willpower does a dive! If I have a small list of routine things to eat, fruits/veggies, no bread and meat?
        Then go in a corner and hide with a nose plug so I don’t smell and crave what he’s eating, it’s super hard to have this willpower.

      • Allison Johnson

        BuzzPreston, you’ve obviously found an approach that works well for you, and your story is inspiring. I just want to throw this out there for other readers: low-carb is not the only way to go. Carbs can be a natural and healthy part of the human diet, as long as you are getting them through whole-grain sources. Refined white carbs have given healthy whole grain carbs a bad name. I read The China Study 2 1/2 months ago, and since have cut almost all dairy and meat from my diet (I still eat eggs and seafood). I’ve lost almost 10 pounds since, my tummy has shrunk, and I feel AMAZING. I eat plenty of carbs (in the form of grains like quinoa, barley, and wild rice, as well as 100% whole grain bread). I also eat about 1 egg a day, lots of legumes, nuts, and seeds, and TONS of vegetables. Half of what I eat is vegetables. Honestly, if 50% of what you consume comes from the produce department, you’re doing all right.

      • Kelly Grey Reitz

        Way to go!!!

      • Cassandra

        I need help. What do you eat for your nutrients? Ive only had 1300 of 1700 cals today, at 72 grams of protein, but already 81 grams of carbs. Those carbs are only fruits and veggies?! Do you only eat protein to keep at 10% carb count?

        • Teri Langer

          For the Ketogenic diet, you should eat under 50 grams of carbs but remember those are net carbs. Always subtract fiber from carbs. Raspberries and Blackberries are very high fiber, which reduces the net carbs. Most fruit will put you over, but you can get your nutrients from veggies. Sometimes I eat half of an apple or pear, but that’s it for fruit. Tonight I had a 5 ounce ribeye cooked in a massive amount of butter, asparagus grilled in butter, and raspberries. Several hours later, I had 300 calories left, and 30 grams of fat, so I ate salami and cheese because I was out of carbs.. I ended up going a little over on the protein, but not too much. Oh! check out (google) the ketogenic calculator. I found it recently and it helped me find my nutrient levels.


        Buzz, It sounds like you were where I am right now. I need to lose at least 45 lbs, 35 of those attributed to my quitting of smoking. That was 11 years ago but I just can’t seem to shake the weight. I was especially surprised that you said it was all diet and no exercise from the beginning. Can you share with me a little more of the specifics. I’m turning 70 this year and would really like to cut my weight way back. Thanks John

      • Cesar Peralta Sanchez

        I have a question for you. My husband and I are trying to loose weight the healthier way possible. He has Morbid Obesity. Could you explain a little more how is your workout week? Thanks..

      • Emily

        The very fact that you take one day off to do high calorie/carb day and also take several days off from exercise every 6 weeks is helping me to rethink my exercise schedule too! Was this something suggested by an expert and/or based on some kind of scientific study? My weight have plateaued and I am stressing out about it.
        I am working out regularly…and the stress is now leading me to be food obsessed….

        • PaleoDave

          You might want to think about what is being called reverse dieting. Medical researchers are finding that a plateau can indicate that it’s time to bump the metabolism back up. There are processes available where you modestly increase food intake until you are able to eat more cals and not gain weight. Then you cut cals again and continue the weight loss journey. Slower but safer according to various medical researchers. Best wishes!

      • @disqus_cQiWdI2uSR

        Yeap, i was skeptical about low-carb diet (i prefered biking) until i tried it to prove my friend wrong. Never enjoyed a diet like that and i lost 32 lbs in 3 months! Of course hand in hand with biking.

      • Stephanie Gill

        What low carb plan do you follow?

    • Delana

      Angela, think Hiit training. If you do steady state cardio you are simply burning calories not fat. Hitt causes your body to use oxygen at an elevated level after the workout. It burns fat. Don’t spend hours doing cardio. Shorten your time and up the intensity. You’d be surprised how quickly the fat goes. Good luck!

    • Anthony Bear

      Exercise: Rowing, swimming, hiking; (will be adding weights soon!). Nutrition: Low carb, high protein, high vitamin. (lots of salads and lean meats!)
      I am able to eat enough that I’m rarely hungry, and I exercise enough that I’m finishing every day with a MAJOR surplus of calories that I haven’t eaten. Most often I’m being told that, at the end of the day, that I have like 1400 calories to still eat before reaching MFP’s calorie goal.
      Knowing that MFP and MapMyFitness overestimate exercise calories, I understand that the differential is not quite this large, but results are coming very quickly.
      Feel free to look me up and add me as a friend on MyFitnessPal and MapMyFitness if you’d like a closer look at my numbers! (this goes for anyone!)

  • Hannah V. Smith

    I used to have a lot of trouble quieting my mind to sleep. I’d lay there for hours thinking too much. Since I couldn’t force myself not to think, I used thinking in a different way. I focused on a story. a short easy to remember story. I would play it out in my mind like a movie and I would fall asleep much faster. Sometimes I’ll focus on something I’d like for my future. Like I’ll lay there and think about, in detail, what I want my dream home to look at. Think of nothing stressful, always peaceful and happy.

    • anna

      Hannah, I do the same thing. And this is actually a well documented form of meditation that boosts creativity. (Check out the Einstein Factor) but you should try imagining in other senses, as well. For example, imagine what your dream home might smell like, or how soft the upholstery would feel. Dream up background music for the simple story. It’s one of my favorite things to do!

  • Stephanie Leach

    You never said anything about mono & polyunsaturated fats …replacing other fats (saturated & trans) for these ‘healthy’ fats goes a long way to helping get rid of visceral fat. (We just ensure we get enough omega 3 via fish, flax oil, supplement etc.. So we keep our Onega 3 ratio up over omega 6’s

    • Holly Mulhall

      Stephanie im interested in what ur saying as well. Will u elaborate,please. Im currently not taking supplipments but have some that u mentioned in my home.

      • Iamcarla

        Try eating macadamia nuts ( Google the benefits) I have found the weight loss secret and should probably buy stock, but it is amazing how the abdominal fat disappeared when I started eating these buttery morsels. They are high in monounsaturated fats and healthier than olive oil. People make the mistake of cutting all fat from their diet.


          Really? You can attribute stomached fat loss to macadamia nuts? How much to eat per day? I’m all over it if this is true…

          • Iamcarla

            I eat 10 in the morning and 10 in the evening, which equals a serving per day.

        • Pam Bremer

          Yes, I’d love to know how much macadamia nuts to eat. I love them and most of my fat is stored in my belly.

          • Iamcarla

            A serving is 20 nuts. I eat 10 in the morning with some yogurt for breakfast and 10 in the evening, usually after dinner. I guess they do their work while I’m sleeping. I have noticed much less abdominal stress than I use to have.

      • Joseph

        Eating an avocado a day should keep the belly away.

  • Sam

    I really like this, gives me a lot to think about!

  • Lola

    Hi there, I had a complete hystorectomy in 2013 and since then i am gaining belly fat like crazy! I run 2 miles at least 4 times a week as well as doing kettle bell training on my upperbody. I plank 1 minute a day and i do 40 sit ups daily. The scale is not moving! How do i get rid of bellyfat without hormones? I do not take and medication for my immediate menopause as i have no other symptoms but weight! Thank you in advance! Lola 42 years.

    • Chris

      Watch your calorie intake like a hawk! Make sure it’s healthy, low fat and balanced. The belly far will eventually go!. If not, go see your physician and have blood work done to gauge all of your vital signs. My two cents…

    • Joseph

      The trick is increase your running mileage to at least 5 miles. You need to run at least 45 to as much as 90 minutes for their to be a muscle conversion that will help promote weight loss and eventually keep you at the weight range you are targeting. Also watch your diet, processed foods GMO’s and sugars (high fructose corn syrups) as well as fried foods should be eliminated. Hope this helps.

      • Gale

        For someone who can’t do the running, walking fast pace is a great option! For a beginner……Start with 1 mile, work up to 2, then 3, then work up to 5 miles a day, for at least 5 days a week 🙂

    • Stef

      I would recommend increasing strength/resistance training as you will experience a much faster increase in muscle mass which in turn will increase metabolism (definitely the way to go if time is an issue). You won’t get bulky! Your shape will change for the better and that belly will disappear. Good luck 🙂

    • Shannon

      I had a hysterectomy in 2009 and I had the belly fat increase, too. Exercise and calorie counting help, but I would suggest getting a doctor to do a hormone check as well. Estrogen works with other hormones in the body and the lack of it could be the culprit. If that’s the case, there are a lot of healthy foods out there that can help kick things into gear.

    • HisLilBird

      Your body NEEDS hormone supplementation… I had a full hysterectomy 13 years ago when when u was 28, and didn’t do hormone replacement either and have no I’ll symptoms except the weight, until recently. Not only does that deficiency contribute to tummy fat, but it puts you at higher risk for osteoporosis and heart disease. I just started seeing a holistic doctor who ran all kinds of tests, and found out that our estrogen levels should be between 60-80 until we are perimenopausal and that doesn’t happen until about the age of 50, regardless of whether or not you have a hystetectomy. I had no idea. My estrogen was at ZERO,… I’m just now up to 15, after 3 months, so I have a long way to go…… belly fat has always been an issue for me, even with vigorous exercise and a healthy diet. So no one can just say “run 5 miles a week” because there are a lot of other key things at play in your body. A clean diet and lots of good exercise are incredibly important, but they all work together, and you’re not going to have the same results as someone else if your labs all askew. I’m now on compounded bio identical hormone replacement (topically) which is the safest, most natural way to replicate what your body needs,… and I just starting to see changes happening…… finally after way too many years hating my stomach. So my advice is to consider finding a good doctor who will check all of your hormone, vitamin and mineral levels to check for deficiencies, and then treat as naturally and bio identically as possible. Hope this helps! 😉

      • Mspocahantus

        HisLilBird…thank you soo much for your comment!! I am very interested in the bio identical hormones…how did you find a doctor? I live in Ga, am 43, and have tried lots of things alternatively. It is very tiring trying to find yet ANOTHER doc about something else! What was your search like? Thank you in advance.

        • HisLilBird

          Honestly, it has been a very difficult task to find a doctor willing to treat the root problems and not just put a pharmaceutical bandaid on the symptoms like most doctors do because they benefit from being in Big Pharma’s back pocket. I found a local doctor who is a regular western medicine MD, but actually operates more like a naturopath. She is knowledgeable about all of my health needs, and for the first time, I feel like I’m in capable hands. I looked up private practices, and read a lot of bios until I found her. I’d refer you, but I live in Oregon. Best of luck, keep searching, and never give up… be your own best advicate. ♡

        • dyan

          I am also on bio-identical hormones. Before though, I thought I was going off the deep end. I was desperate! I called a large pharmacy in a city close by to ask if they did bio-identical hormones and what Drs in the city prescribed them. They gave me several functional medicine clinics. That’s how I found my wonderful practioner!

    • Daun

      I had hyst too 5yrs ago and am right there with you in age. Always having a thicker middle even when I’m on my athletic game helped me not to expect those perfectly chiseled washboard abs. But I wanna be tight not poochy. So I started in kitchen eating healthy, not totally clean though. Then within past two months I started super intense spin class 45 min 2x wk – targeted weight + 15 min ellipt or treadmill 2x wk – total body circuit (3 sets) with ab/core emphasis 40 min 2x wk. All found online except spin class

      • Beverly Breslen

        Where online did you find these classes?

    • kamunrah

      Better/correct food intake and don’t stress too much about the physical exercise. You can’t get fat from not eating regardless of what health condition you have. But you can get fat of you don’t watch what you eat and exercise all you want. Weight loss=80% diet, 20% exercise. And sleep. That’s when you loose weight not when you exercise.

  • Jerome

    I love this topic! Belly fat needs to go! Live happy and healthy!

  • Miko

    Anybody have an idea where I can get healthy meal plans for the whole family?! I struggle to eat healthy because I’m always cooking in bulk and well let’s face it I’m budgeting too

    • Holly

      I’ve been working on cooking more healthy meals and I’ve been getting my recipes from Pinterest. Almost all of the recipes I’ve tried are winners! I also am trying to budget and a great way to do so is get meat on sale and cook it all and bag it a pound in each bag and freeze it. I saw this on Pinterest and the woman adds bell peppers, shredded carrots and onions to the beef to bulk it up and add more nutrition. The purpose of freezing meats is first off you’ve saved on a deal and second you have the most time consuming part done for you meal, beef and chicken are so common in recipes it makes it easy and fast to start dinner! I’ve been doing this since January 15 and we don’t eat out as much anymore and I don’t have an excuse for not making dinner:-)

    • Jenny Fotopoulos-Madsen

      Look up Commit 2 Fit program Eight healthy eating habits on youtube. It’s an 8 week program where you learn and implement 1 new healthy eating habit each week adding the new ones to what you already learned. It is an AdvoCare program and if I remember right they may talk about products you can try in some of the the videos but they are not part of the healthy habits. For example Habit 1 is drinking 12 cups of water per day. They teach you how to balance foods better in your own diet, replace bad fats and eat healthier portions. We did the program, quit drinking soda (we did buy the AdvoCare Spark drink instead and our 12 cups of water) and just following those habits husband lost 35 pounds in the first 2 months and I lost 14 but I lost 17 inches. Came down 2 pants sizes. For family dinner meal planning check out The Food Nanny cookbook called Dinner is Saved. She has a tv show too. Her recipes are usually healthier and there is a family fun aspect to it. We LOVE her roasted salmon and vegetables recipe in our house.

  • iqraa

    I’ve lost weight off every inch of my body apart from my belly! The struggle seriously is real!

    • Joseph

      That’s probably because you are dealing with the internal visceral fat in the abdomen as well which takes long to lose for women who store about 11% more fat then men.

    • I-C-E-D

      It may also have to do with alcohol consumption – this makes it harder to lose belly fat, and I have friends who are quite cut in some areas but have that lower pouch of stomach fat because they love drinking.

      • April

        I used to think that too, but once I went gluten free the belly deflated like a balloon. I love to drink socially so its red wine in evenings and gluten free beer on hot days. The gluten is the poison that when removed from my diet made the biggest difference.

    • DaBoss

      Age is also a factor. The older we are the quicker it is deposited and the harder it is to shift it!

    • Lea

      Have you had any luck with it? If not, I suggest trying Hanna Somatic movement. It could be a muscular contraction pattern causing your belly to protrude more than it should. I’d start with arch and flatten (there are a few variations on YouTube). Worked for me!

  • gavin

    Very good article. Like lots of folks I have trouble sleeping and way too much stress. This has lead to an explosion in my weight and noticeable changes in my health. Keep the positive articles coming please

  • Aamer Hamdani

    My strategy .. Start with calorie deficit then add mild activity. DO NOT lower intake to lower than suggested level. 200 to 500 deficit is good enough. Do not starve and get sick. Increase your activity instead and you will loose healthily.

  • Joseph

    It all comes down to the big two, diet and running. Cut calories, processed foods, GMO’s, sugars, etc., and run at least 5-6 days a week averaging no less the 5hrs. If you are overweight and too heavy sports and other forms of excercises like cycling and swimming can contribute towards your 5-6 hrs a week minimum goal, but the greatest portion should be made up of running which can be increased as you get fitter.

    • Fit_girl

      What does GMO have to do with anything?

      • Joseph

        Well if you want to eat some modified food ingrediant, that is up to you, I believe that playing God will have it’s consequences. Who knows what diseases and sickness might arise from many of these GMO products. Makes you wonder why many companies will have “gmo free” printed right before your eyes.

        • Judi

          They print things on labels for marketing. There is no legal definition of GMO free. Genetically modified doesn’t have a definition either. The wheat we have now is a classically bred plant and is probably one of the plants that does the most harm, along with sugar cane and sugar beets – also ‘natural’ plants.

          Processed foods not gmo is the issue

          • cara

            If you avoid simply GMO’s you’ll be avoiding ALL of the processed foods found in supermarkets except for the organic ones. Giving up GMO’s gets a thumbs up from me.

          • Ryan Turner

            Scientists actually are beginning to link GMOs and weight gain so Joseph is correct. Early studies studies showed a higher GMO diet lead to bigger appetites.GMOS also changed the function of the human organs and digestive system monumentally leading to an inability to process proteins and leading on to obesity.

    • Deedara

      I can’t run due to deformities in my hip and spine. I already cycle and swim, but do you have any other suggestions?

    • Fitnasty

      There are plenty of people out there who cannot run for one reason or another and other exercises work just as well for them. So, I will modify your statement. “It all comes down to the big two, diet and exercise.”

      • cattail722

        Agreed. Running is not possible for me. Biking is and does the same thing, if not better, in my opinion. A lot less hard on the body.

    • crackers8199

      running 5-6 days a week is absolutely not necessary. i have lost 42 lbs (lost the first 40 and now have gone into semi-maintenance) in six months by tracking calories and running 4 days a week, with three days off. 5-6 days a week is overkill, unless you really enjoy running or are training for something more (if that’s the case, then by all means run 5-6 days a week)…

      also, agree with the commenters below that noted it does not have to be running…any form of exercise will do.

    • Bradley Rodier

      You realize that several staple vegetables and fruit were selectively bred to produce the food you eat today, even the organic ones. That is literally genetically modifying them. So…cabbage, broccoli, cauliflower, kale, Brussels sprouts, collard greens, savoy, kohlrabi, kai-lan, corn, bananas, most night shades, apples are out….you, hopefully, get the point.

  • Lola

    Thank you Joseph and Chris

    • Jenny Fotopoulos-Madsen

      If you are not a runner already you can try the Couch 2 5K app free on any tablet or smart phone and it will help work you up gradually so you don’t hurt yourself and build up stamina.

  • Nithu

    I love my fitness pal app. I started three weeks ago n dropped 4 kgs. It’s my 4th week. U r basically scared to eat more than ur limit. So then u have some desipliene. It really works.

  • Teresa

    Very interesting

  • Amy

    Interesting and helpful article. But, my hips are nowhere near my waist/belly button, I think you need to amend your instructions for measuring your waist!

  • JoTracy

    Am I the only one who’s top of my hip bone is 2″ lower yhan the top of my belly button? So do I measure hip or belly button?

  • christina

    Im breastfeeding so is anybody on here doing the same i also would love to have a workout friend

  • christina

    I live in mo

  • John Terdik

    In the article you mention “Go beyond weight tracking. You can track your waist, hip and even neck circumference in the app.” What app are you referencing?

  • Alicia

    My problem is my stomach. .i hate it! I do 20 sit ups per night and use the thread mill for 30 minutes and no results. So frustrated! Any ideas?


    Losing weight is not easy. When you reach a certain age, your metabolism doesn’t work as fast as it was when you were in your 20’s. It takes motivation, endurance, discipline in order to achieve your goal.

  • John Terdik

    In the article you mention “Go beyond weight tracking. You can track your waist, hip and even neck circumference in the app.” What app are you referring to?

    • Jeff

      In the MyfitnessPal app where you can add your “progress” ie weight there are options to change the weight to neck, waist, etc. Take a look!

  • Guest

    I pray for the day our government sees and admits to the overwhelming evidence in support of the paleo lifestyle.

  • Chris

    Best way to lose belly fat ie visceral fat is by doing the 5:2 diet !!!
    I lost 9kgs in 3months and 10cm off my waist !!! My cholesterol level is normal now and B/P improved !!
    With very little excercise this is the most effective weight loss solution ever !!!!
    And it’s free !!!
    Try it and u won’t look back !!!

  • Mui Shiels

    I was overweight and tried so many things. Different things work for different people and I was lucky enough to find one that worked for me. I lost 24 pounds in one month without exercise and it has been a life changer. I’m a little embarrased to post my before and after photos here but if anyone actually cares to hear what I’ve been doing then I’d be happy to help in any way. Just shoot me an email at and I’ll show you my before and after photos, and tell you about how things are going for me with the stuff I’ve tried. I wish someone would have helped me out when I was struggling to find a solution so if I can help you then it would make my day

  • Half Crazed

    “Eat a well-balanced diet. Eat a diet high in whole grains, fresh fruits and vegetables, and lean protein with calories set for gradual weight loss (e.g. about 1-2 pounds per week).”

    Are you kidding me? High in whole grains? Lean protein?

    Let me translate: “Eat a bunch of carbs and little fat-free protein” Why are you excluding the beneficial animal fats?

    It’s statements like that which sets people up for failure.

    A diet high in quality fats (especially animals that eat their “native diet”) is very beneficial. Avoid all man-made fats (trans), of course. Dietary fat doesn’t make people fat – excessive carbs do… just like dietary cholesterol doesn’t give people high cholesterol levels. Of course, this applies to healthy individuals. Fats and cholesterol are used to repair cells in your body, and they should be considered just as important as any complete chain of protein.

    When you overlook eating the “entire package” (ie: a whole food), you are essentially picking and choosing what vitamins, minerals, fats, proteins, etc. that work together in the body in a synergistic manner. For example, drinking the juice from 3 apples is worse than eating 3 apples. You’re stripping the essential package.

  • Marney

    Can someone please give my a low carb healthy food plan to follow.

  • Ron S

    My doctor said because I have too much fat around my chest a CT Scan would not show anything, what is the max fat thickness before CT Scan will show anything significant?

  • g

    I lost 25 lbs in about 3 months by reducing the amount of food I eat and exercise. I didn’t drastically change my diet except I tried to reduce sugar and eat more veg. I did yoga pretty hard core, about 4 – 5 times a week. The weight came of gradually using these techniques. About 2 months in, I started doing the treadmill on a 15 incline at about 3 – 4 mph for 1hr, which is walking pace btw. I burn about 1000 calories during the hour doing this. A 1000 calories an hour!!! I do hold on to the bar when doing this, so I’m sure the calories burnt might be a little less than the 1000 cals the machine tells me I burnt, but still, it’s still a lot. As a result, I was able to get rid of the fat around the midsection and hopefully the midsection visceral fat. I highly recommend walking on the treadmill using the incline feature to reduce body fat faster than other methods. Walk it off!!!

  • Deanne

    Hi. I have approximately 7kg to lose. Most of my fat is around my mid section. I’ve given up everything that contains white sugar and flour. I only eat lean meat about twice a week , if that. I’ve even given up the odd alcoholic drink. I mainly start the day with hot lemon water , full fat Greek yoghurt and fresh fruit. Just one piece of fruit or salad midday. Then stir fry for tea or fish and veg of egg salad. Never any dressings. I lost 2 kg in 3 weeks, but this week, have regained the weight. I have quite a physical
    job, and walk everywhere. Also work out at home .

    • Prickly69

      Try eating a little more to feed your muscles. The less you eat, the easier it is to gain when you slip on a cookie due to metabolic slowdown.

  • Bramh Pratap

    Nice blog for reducing stubborn thigh fat

  • June

    I try for years to lose my belly I have problem with sugar which sits and turns into a solid but to make a long story I use health supplement and cleanser that I found

  • honeybunch2k10

    No matter how much i diet, I have belly fat. That’s genetics. My legs, back, arms can look fit and toned then my waist would still be fat. I lose weight from my behind not my waist.

    • Royce

      Hey honeybunch, I would recommend doing an elimination diet. I like the Standard Process method, they have a 21 day Purification or a two different 10 day Cleanses, one for Blood Sugar the other for Inflammation. If one’s body is toxic, especially the liver, the visceral fat will hang on. Turns out the subcutaneous fat is actually protective to our bodies when we have a high amount of visceral fat, so don’t focus on losing inches anywhere else until the abdominal circumference reduces. On these ‘diets’ you will cut out all grains and take some supplements, from Standard Process, the 21 Day has you avoid meat, eggs, cheese, nuts, beans for most of the 21 days. On day 11 you can start having fish or poultry. Once the 21 days are over you reintroduce foods one at a time into your diet, so you don’t have cheese, grains and eggs in one dish. You would first just have eggs one day as see how you feel. Then reincorporate some nuts, again see how you feel. This goes on until you have ensured you don’t have a negative reaction to certain foods. It’s amazing when you have eliminated foods from your diet because if you have an allergy lets say to corn you will notice how it isn’t good for you. It takes some discipline, but with support and encouragement it is very doable. You can get all the info about the Purification and cleanses on the standard process web-site. To order the supplements find a doctor in you area that sells it, and visit them to discuss trying this if you want. The 10 day cleanses are much easier to do as you don’t eliminate meat, eggs, nuts, and it’s only 10 days.

      • honeybunch2k10

        Hello! Thank you for your response. Ive been vegan and now im a vegetarian. Ive even tried starving myself for weeks (lemonade cleanse). Nothing has worked to change my body proportions. I recently got abdominal liposuction, it was a godsend. Thats the only thing so far that has made me proportionately smaller around the middle.

        I think we should be honest. Some women will never have an itty bitty waist because of their frame or how they hold fat or whatever. There are ladies who walk around my gym who are slim everywhere but their waistlines. *shrug*

    • RedCandy

      I’m like you. I have to eat low carb. Carbohydrate metabolism problems run in my family and I have too much visceral fat even though I’m only a little overweight. If we have a lot of belly fat that is known unofficially as the “insulin meter”. We need to eat low carb not low fat. Lift weights, do HIIT and long steady state aerobics. Low carb, good non starchy proteins and plenty of healthy fat. I’ve always dropped fat easiest on low carb, especially keto. The hard part is not cheating which triggers a complete falling off the wagon for me. My endocrinologist prefers low carb, paleo, and even keto. Luckily visceral fat is the easiest to lose

      • honeybunch2k10

        Done, done, done it. I already workout like a crazy person.
        Where a person esp a female loses weight most easily varies and is genetically determined.

        People have blinders on when it comes to belly fat.
        Big boobs=genetics
        Big booty=genetics
        But then
        Big belly=being lazy

        As a person who holds quite a bit of fat around the middle, the latter has been my life. If i put on a few lbs people are quick to call me lazy. As a child, i was labeled overweight when i really wasnt.

        Some women will always be thick around the middle unless they get lipo just as some women will always be big breasted unless they get a surgical reduction.

        There are many women who never workout, dont diet, and have relatively slim waists. There are obese bbws with hourglass figures. Yet there are skinny girls in my gym busting their behinds who have bellies. Hell, women on my dads side of the family naturally have hourglass figures. They eat what they want (soul food) and dont exercise anything close to what i do.

        Weightloss is not my problem. I can lose weight, but im thick around the middle no matter what. I lose fat out of my behind first. By the time ive gotten rid of most of my belly, my face is gaunt, i lost my booty, and my legs are slim. Did i mention id still have a belly? Many women with apple shape and banana shapes have the exact problem.

  • Paul Dougherty

    have shed 10 lb.s since getting nutri-Bullet blender. Breakfast shakes, bean salads, medeterian diet. Using 12 units Levimir and 4-6 novolog a day down from 24 levimir and 8-12 novolog. Feeling stronger, but need to lose another 10 lbs.

  • Royce

    Okay, so I read all the comments, and now must put in my 2 cents. What you put in your body is the most important aspect of having a healthy weight. Fats are vital, eat the good ones, avoid the bad ones. Protein again is vital so choose healthy meats. Grass fed beef has much higher omega 3 content than the corn fed variety, so if possible eat wild game or the grass fed domestic sources. Vegetables are good for us, eat more and aim for the 12 servings a day. Fruit can be very good as well, just don’t over due them. Good, clean water is a must. Reward yourself, have a small slice of cake or whatever it is you want to indulge on it’s good to enjoy life. Honestly, I glad a few people said that their doctor has told them to not eat more than 50 grams of carbs a day. Cancer needs sugar, so if we avoid the added sugars and get our carbs from vegetables some whole fruits we can succeed in having a healthier life. I don’t want to live to be old and unhealthy. If I’m going to die 2 years sooner from unhealthy eating think of how my last years are going to be. If I only get 2 more years of life from healthy choices I bet my last years are going to be much better than the last years of being unhealthy. Exercise is good to an extent. A mentor of mine told me a story once and it was basically that a medical doctor was telling him, a chiropractor, that he needs to run. He said “George, you need to run so your heart is healthy. I’m 50 years old and healthier than most of my 30 year old patients”. Now this MD was of healthy weight and no doubt trying to take care of himself, and sure he probably could out run many of the 20 and 30 year old patients he saw. Well he died of a heart attack within 2 years of telling him this while on a run. Exercise is a stress on our body. That is how we get stronger or develop more endurance. A little stress is good if you can recover well. Many health nuts that think they need to run 40 miles a week or bench press 400 lbs are putting too much stress on the body. When we exercise our body produces toxins, so doing a gentle form of exercise and movement is better for us on a regular basis. I recommend a couple easy days, a couple moderate days, a light day and an intense day for those that are dead set on exercising every day. Going for a relaxing 5 mile hike that takes 3 hours is good. Enjoy the views, take some pictures, meditate, pray or just be happy to be alive. On days that your going harder maybe that same hike will be done in 1 hour. The oxidative stress you are under with intense workouts isn’t good to do daily. Competitive athletes need to allow their bodies to recover other wise something bad will happen. So to summarize, I’ll say this: Eat healthy, avoid the fad diets, bulk up your meals with veggies, get plenty of rest, drink clean water, breath clean air, hug your family and friends more, pray or meditate visualizing your body getting healthy and laugh more. Thanks for all the comments, many of you are in search of answers and I hope you find them, many of you are well on your way to maintaining or regaining your health. May God bless us in our sincere efforts. Sorry for the run on sentences, but hey this is a comment blog, and I just wanted to express some of my thoughts on the topics.

    • Craig

      best advice I’ve seen yet!!!

  • Ray Crook

    More ‘healthy wholegrains’ nonsense.

  • cat

    absolutely never miss a workout!!! at the very least 40 min 5 days a week, and four of those, kickass, break a HUGE sweat, just get it in!!! A couple of days, go easy on yourself, maybe a brisk 30 – 50 min walk, but DO SOMETHING…. ANYTHING… physical everyday of the week. It only gets harder as you age. turning 50 August 2016 ..when I always looked great … it gets much harder… every day do something !

  • I use a fat burner to help me do that. It’s easy, effective, and can see quick results.

    • C Kiley

      What fat burner do you take ?

  • ilovecarbs

    I eat 325 carbs a day and am losing weight. my wife eats very little carbs and mostly fats and is losing weight. the common thread… we stick to what we are doing and are disciplined about it. different things work for different people and there are different body types. try different things and see what works for you. eat a lot of fiber and lean proteins for just about any diet.

    • RedCandy

      It’s amazing how people can be polar opposites with what their bodies require. My husband and I are like you and your wife. He eats tons of carbs and even sugar and he’s very thin. He could probably eat an entire chocolate cake and lose weight, but my body needs low carb, even keto is great too, but that is the only way I can lose fat well. There is no one right diet for everyone and we shouldn’t have to do hours and hours of cardio to maintain either. If you do then something’s wrong.

  • Shelby Canuette

    It’s hard to exercise when you have bone on bone hip.

  • Kate Paullin

    I’m curious if the “Waist-to-Hip Ratio” takes into account all body shapes/types? I haven’t measured myself in about 2 months (I’m overdue), but at that time I was well under the 35″ for WC at 29.3″, had 27% PBF and a BMI of 23.9, so I fully expected to have come in way less than .8 WHR. However, with hips at 37″, I *just* squeaked in under the women’s goal of .8 WHR with .79. I find it surprising, and makes me think maybe that .8 number doesn’t take into account hourglass figures?

  • Connie

    I’m disabled so doing elliptical would be hard and walking more than a short block is a challenge with my bad knee. I need low impact exercises. I do go to the pool on occasion but I don’t sweat in there. Are there other things I can do that don’t require walking? I do the exercise bike once in awhile it is also hard on the knee. thanks.

  • J001

    Interesting discussions. But one size does not fit all. The ketogenic diet Buzz used would be rough on many people. Jim Mercola is a big proponent of both the ketogenic lifestyle and HIRT. I found other things worked better for the reality of my lifestyle, nutritional needs and personal goals. Unfortunately I’m not aware of any science – yet – which can definitively state what diet one should use.

    First getting rid of the negatives are obvious: smoking, drinking, sitting, fast- and processed foods. Get a blood test with hormone panel so you know where to go. Include thyroid and gliadin (Ciliac) so you know what’s what to begin with. The younger you are the happier you’ll be to know your baselines.

    As well, exercise, dynamic and static stretching, *nutrition*, stress reduction, *sleep*, food supplementation (because the food chain is so depleted of its value, yes, even organic), steady state cardio (see Norwegian study on heart health 2015-16), HIIT and HIRT are all useful — and usually REQUIRED tools. They are TOOLS in your toolbox and you need most if not all of them to be healthy.

    There is no one path and probably no easy path unless you are genetically “gifted” or blessed with parents who brought you up with the basic constitution and framework on which to (re-) build the new (or previous) you (and this, too, assumes no chronic illness or injury, genetic issues or heart or blood matters, etc.).

    Then add patience, discipline, TRACKING, and studying (and support groups like this) so you know what’s REAL for YOU and you are off to a good start.

    Finally, this is neither a sprint nor a marathon … it’s a double-decathalon (in the sense that there ar many things to be done) and, yes, you can be good enough at all of them … and yes, it can be fun.

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  • C

    I’m noticing my belly getting squishier. I hope it’s because I’m losing the bad fat first!

  • Aud

    I can’t do it anymore. I was trying everything-counting calories, exercising, and I was getting obsessive and freaking out when I didn’t lose weight. Then in April of last year my father died, and so for the past year (almost) I haven’t been counting calories, or swimming (about the only exercise I can do because my knees are so bad) or doing anything but lying on the couch, crying and exhausted. I eat, but it’s pretty much a glass of lemon water in the morning, then a bowl of either grape nuts or mini wheats, and later a piece of store bought cake with buttercream frosting. I’m so tired, all the time. My fiancé just butchered with his family on Saturday and replenished our already impressive store of grass fed organic beef, but I’m just not interested.
    Here’s the thing: people keep asking me how much weight I’ve lost, and telling me I look like I’ve lost a ton of weight, and I haven’t! I know it’s not osteoporosis as I get plenty of calcium, but I’m also shrinking! I stood next to my mom the other day, who’s 60, (I’m 42) and I used to be taller than she was, and now I’m like an inch shorter!
    What the whatzit is going on?

  • Aud

    Oh, and btw-if Trump closes us off from Mexico and refuses to trade with them, or even puts a 20% tariff on their imports, what happens to avocados, America’s superfood?

  • Sherry Shoemaker Rippin

    I love the MyFitnessPal app. It made me realize my problem areas were Sugar and Sodium not Carbs and Fat. Once I reduced my sodium and sugar intake, my belly fat was reduced dramatically. My Fitbit is the other app that I love. I push for 10000 steps a day and a minimum of 30 active minutes a day.

  • Billy Tison

    I had back surgery several years ago, and have gained a lot of belly fat. I have dropped from 280 several months ago to 266 as of this morning. I have gone from a size 46 pants to a forty in that time frame too. All this, because I changed my diet and bought a Garmin Vivosmart HR to keep up with my exercise. I average over 10,000 steps a week and I feel better than I did before my back surgery

  • Ray Dente

    So sorry to be a bearer of bad news, but two of the main reasons Americans are getting fatter is grains and processed foods. This whole thing about eating whole grains has to stop. You walk into food stores today and they inmidiately lure you over to the bakery/bread/pastry and cookies on one side and the fructose/juices on the other. Both of which spike blood sugar, raise insulin, force fat storage. Start replacing with real veggies and don’t be afraid to eat healthy fat (avocados, olives, olive oil, avo oil) If your not consuming fat how are you retaining it? Grains, sugars, processed foods!

  • NoZuuL

    If only the “Sleep more, stress less” came in a supplement form…

  • nonobaddog

    I like those honey buns with the white icing. I suppose I could just tape them to my waistline but it is more fun to eat them.

  • Leigh

    I wish these articles said something we haven’t already read or don’t already know. What a waste of time

  • Michael

    “…visceral fat is usually the easier fat to burn.” -Oh, how I wish this were true. I’m now at a point where my arms are so thin that veins pop 24/7 and I look very thin. When I tell people I’m still trying to lose fat, I often hear “what fat do you have to lose?!” I wear shirts well enough to hide the fact that I have several lbs. of visceral fat that I just can’t seem to eliminate. As I eat at a deficit, the rest of my body gets more and more thin and I’m about to look like I just came out of a concentration camp (a bit of an exaggeration, but the appearance of my arms is actually not that far off from some of the photos I’ve seen). Except my stomach is too big. 🙁

    • Mitch

      I have this issue too. A lot of people look at me and assume I must be healthy based on my frame. Makes it even more frustrating when you have to explain to these people how serious the condition is.

      While drastically changing my diet in the past two months has led me to be able to control my sugars without any meds (I was up to three orals plus insulin), I still have a huge stomach. I also have horrible sleep problems and horrible ED. At 41 I am losing hope that I will ever have a healthy, lean body. I was a super lean child until about 13, when I immediately started gaining excessive abdominal fat. Back then in the late 80s/early 90s, nobody really pushed the dangers of abdominal fat. It ultimately led to me having pubertal development issues, a huge weight gain in college that ruined my social experience, a pituitary tumor at 23 that damaged my optic nerve, a diabetes diagnosis at 31 that ruined my attempt at a professional career, and a rare spermatic cord tumor at 34 that pretty much led to a 7 year period of destructive depression in which I am still stuck.

      I have no children or job at 41 and am forced to live at home with a mother and brother who care very little about their own health. I am finally eating extremely healthy but I fear the damage is already too great. I fear that no matter how hard I push myself (and I push myself hard), my body will never adequately reward my efforts. I may never have a normal sex life again, which pretty much shatters my dream of having a beautiful wife and family. The frustration of working so hard with such little result causes so much stress and disappointment that I cannot find a way to excel in any manner that could lead to financial security.

      I plead with anyone out there that is young or that has children with visceral fat issues, please please fix the issue before the major problems start coming along. Abdominal fat ruined the first half of my life. I was a kind, respectful, hard working student who earned two college degrees, yet my life is a sad pathetic waste now.

  • More than 70 percent of adults — ages 20 and older — are overweight, and almost 40 percent are considered obese (having a BMI of 30+; go here to calculate your BMI). Many of us carry this excess weight around the middle; and belly fat is much worse than the fat around your hips and thighs because it messes with hormone production and increases inflammation, and in turn, heightens the risk for heart disease, Type 2 diabetes and certain cancers.

  • Jeanene Tremoulet

    Theres a great book called nourishing fats by Sally Fallon, we need good healthy fats to lose weight. another good way is to incorporate bone broth in your diet. Restores bones and aids in weight loss, it also provides the necessary probiotics necessary for digestion and assimilation of nutrients.

  • Clown

    In order to lose your visceral fat, you have to sprint hard (20-30 secs) then walk or jog (1-2 minutes) for 5 minutes (3-4 days a week). Also, try to have a weight training (2 days a week) as well as you can enjoy your activities (bicycling, walking, jogging, rowing, etc) on Saturdays. Rest on Sundays. I lost 22 pounds in one month.

  • salluR

    yes daily 60 to 120 mins workout will give excellent results….

  • Kaylista

    Cut carbs and avoid sugar and eat probiotic rich food. Avoid processed stuff as much as possible and eat as much whole food as you can. Siggi’s plain yogurt and kevita probiotic with apple cider vinegar helped me lose 50 lbs and stop craving sugar. I got off high blood pressure pills and heart burn prescription pills. I actually eat a lot more and am not hungry like I used to be. Gut bacteria is key. Don’t feed yourself.. feed your gut bacteria prebiotic rich foods. I was going bald and that went away too. I think the sugar was the most damaging part. My teeth are better and I can concentrate more. I also have less anxiety. I used to drink soda and eat a lot of refined carbs. I started keeping a food diary and added the probiotics. That helped me identify sugar as my ibs trigger. I used to gave terrible symptoms. My immune system is much stronger now too. It helped a health food store opened next to my work. I don’t even exercise but I am starting to more now because I have more energy too. It is easier to think of it as adding good stuff to your diet than eliminating things. Before you know it, the good food crowds out the bad the same way the good bacteria crowd out the bad. You wind up loosing the cravings too.

  • Steve Lucid

    This may be true for the majority of people, however, there are instances (such as mine) in which there are non-cancerous tumors on the thyroid that cause or contribute to the storage of visceral fat. No amount of diet management or exercise can burn or remove this fat, and there is absolutely no solution. Drugs and surgical procedures are not used to remove these tumors, because of side effects. Utilizing Diabetes medications has not proven effective in lowering blood sugars — which is tried in order to attack the problem tangentially — because even on zero sugar diets, the body converts muscle or other tissue to sugars. At some point, health professionals need to admit that there are circumstances in which no matter what a person eats or what they do for physical activity, there will be no measurable benefit in terms of weight reduction or fat loss.

  • Leydi

    I lost 20 kg of weight in 3 months Following this system:


    I lost 44 pounds (20 kilos) in about three months and I’ve kept it off now for over a year. Also my blood sugar levels went from a dangerously high 19 down to 6. I’m now within the normal range. They say I still have diabetes but I don’t think so..,

  • John

    If you are reading this blog, please research this topic more carefully, from other sources. This post is very mis-informed about the best ways to deal with visceral fat.

  • Jay Dillon

    I’ve been unemployed or underemployed most of my life, can’t make a buck most days, and now all of a sudden realize I’m F**KING OBESE. It just makes me angry. Thank you.

  • Newtron

    Need help….

    I’m a 52yr male. I’ve lost 47lbs in the last several months and have about 20-25 until I acheive my target weight.
    – I consume about 1200-1500cals per day (sometimes less than 1200).
    – I stay away from sugar as much as possible.
    – I’ve drastically reduced the amount of diet soda I drink.
    – I stay away from alcohol.
    – I exercise 6 days a week on average which is either 2.5miles on an elliptical at 50rpm with good resistance, or 6-7miles on my bike. I have better calorie burn on the elliptical which is around 850cals per session.
    – I do 200 crunches daily, targeting right/left side love handles, upper/lower abs (50 per target).
    – I also do some targets dumbell exercise which targets my moobs (sigh).

    With all of that, I’ve trimmed up quite a bit. My love handles are nearly gone and have gone down a couple of pant and shirt sizes. However, I still have quite a belly. I know its gone down ‘some’, but not like I would’ve expected it to. What can I do to help loose the belly?


  • Katty

    Hi, I am just under 2 weeks into this and LOVE it. I have already lost just over 3.5kg and it has been the easiest thing to do. Look at the method I followed here:
    ( weightlossin3weeks+com/weight-loss )
    Make a copy and paste the link directly in your browser and instead of the plus sign [+] place a dot [.]

  • Elena Kirkman

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