How to lose belly fat

Belly fat: what are the health risks?

Abdominal fat includes subcutaneous fat located just beneath the epidermis (responsible for love handles, for example) and visceral fat stored beneath the muscles of the abdominal wall. Though invisible to the naked eye, it is this latter fat which is of most concern.

Excess visceral fat usually manifests in an apple-shaped figure, where the waist is wider than the thighs. An individual is defined as having an ‘apple shape’ when their waist-to-hip ratio (calculated by dividing the waist measurement at navel level by that of the hips) exceeds 0.85 in women and 1 in men (1).

Belly fat, especially its visceral component, is not just aesthetically problematic. By preventing essential organs (heart, liver, gut…) from functioning properly, these deep fat deposits pose a real risk to health. Numerous studies have shown that over time, they can increase the risk of type 2 diabetes, hypercholesterolaemia, cardiovascular disease, sleep problems, and even certain cancers (2-4).

Why can’t I get rid of my belly fat?

The accumulation of abdominal fat is essentially the result of two factors: an unbalanced and/or high-calorie diet and an overly sedentary lifestyle(5).

However, poor lifestyle habits (stress, smoking, alcohol, lack of sleep…), certain medications (corticosteroids…) and hormonal changes (the menopause in women) can all exacerbate the problem (6-7).

The genetic component, over which we unfortunately have no control, is also a factor. It explains why some people tend to store fat around their middles (and struggle to lose it…)

Non-surgical removal of belly fat: natural options that work

Restoring the right energy balance

Excessive visceral adiposity usually follows a persistent disparity between calorie requirements and calorie intake. When we ingest more calories than we burn, this excess energy is stored in fatty tissue – including in the abdominal region.

However, adopting a too-restrictive or very low-calorie diet is not the answer. Why? Because adipose tissue remains necessary for the survival of our species. So if you ‘starve’ your body, it will go ‘all out’ to regain what it has lost by replenishing its reserves, giving rise to the infamous ‘yo-yo’ effect! A moderate, sensible reduction in energy intake, coupled with regular exercise, is a much better strategy (8).

Foods to cut out to lose belly fat

Watching portion size is important of course, but so too is monitoring the nutritional quality of your food! Some food categories are more likely to encourage the formation of visceral fat. Culprits include sugary products (fizzy drinks, sweets, pastries…) which produce insulin spikes that promote fat storage in abdominal adipose tissue in the form of triglycerides (9), and saturated fats (butter, deli meats, processed dishes…) (10).

Conversely, a balanced diet with plenty of fruit and vegetables, fibre (whole grains, pulses…), healthy fats and lean protein helps to get rid of abdominal fat by stabilising blood sugar levels and accelerating the feeling of satiety. It is also important to opt for gentle cooking methods (boiling, steaming…) rather than frying.

A study of abdominally-obese subjects suggests that adopting a Mediterranean-type diet rich in polyphenols (including those from green tea) and low in red meat, will produce a significant reduction in visceral adiposity (11).

Take regular exercise to lose belly fat fast

It’s no secret: getting rid of abdominal fat also involves increasing your activity levels, by adopting a regular exercise programme of moderate to vigorous intensity.

Which are the most effective forms of exercise here? When it comes to burning fat, it is difficult (if not impossible) to target specific areas of the body. In this sense, cardio exercises are a good bet: they lead to an overall loss of fat mass, which will also be reflected in a smaller waist size: running, cycling, skipping, aqua biking... At the same time, high-intensity interval training (HIIT) boosts the conversion of fat into energy (you continue to burn calories post-workout) (12).

What about weight-training? Since lean mass burns more calories even when the body is at rest, it makes sense to increase it. However, there’s no need to overwork the abs to achieve a flat stomach: while doing so will strengthen the abdominal muscles, it cannot by itself ‘dislodge’ visceral fat (and should definitely be avoided by those with back or pelvic issues). Core-strengthening exercises (plank…), pull-ups, squats and lunges, which engage various muscle groups, are just as beneficial.

Manage your stress levels

Chronic stress is too often underestimated as a contributing factor to visceral fat. It actually causes the body to over-produce cortisol, which encourages fat to be stored in the abdominal area (13). To reduce your stress levels, try different relaxation techniques (meditation, cardiac coherence…), sophrology or yoga.

Eliminating belly fat fast: supplements can help

Red chili pepper, a calorie-burner

Red chili pepper (Capsicum annuum) supports weight loss via a number of different mechanisms.

It contains capsaicin which improves thermogenesis (heat production) and calorie expenditure, stimulates fat and sugar oxidation, and reduces calorie intake through a satiogenic effect (14).

When combined with other pro-slimming active ingredients such as Garcinia cambogia which acts on fat metabolism (as in the synergistic fat-burning formulation Metadrine), its benefits on refining body shape and slimming the waist are even more pronounced (15).

Konjac, a plant that ‘fools’ the stomach

As described, losing abdominal fat involves reducing your daily calorie intake. But meeting that challenge is tough when your stomach’s crying out for food! That’s where konjac can help.

This Asian rhizome contains a specific form of soluble fibre called glucomannan which prolongs the feeling of fullness (16). It is able to retain up to 100 times its weight in water and increase the viscosity of the food bolus.

Combining it with Commiphora mukul, which supports weight control and helps maintain healthy cholesterol levels, thus tackles excess abdominal fat head on (both can be found in the supplement Weight Loss Formula (17).

Liquorice, a compound widely studied in relation to visceral fat

Containing glycyrrhizic acid and various flavonoids, liquorice (Glycyrrhiza glabra) has traditionally been used to aid digestion.

But for some years now, animal and human studies have been looking more closely at the effects of its flavonoid oil, rich in glabridin and polyphenols, on visceral fat. In particular, it is believed to modulate certain enzymes involved in fatty acid synthesis and oxidation pathways (18).

That’s why this promising compound features in certain supplements (such as Viscerox, a liquorice root extract standardised to 30% polyphenols and 3% glabridin).

Sphaerantus indicus and Garcinia mangostana: a formidable combination

Certain plant extracts are thought to have a specific affinity for adipocytes in the abdominal region. Two in particular are attracting major scientific interest: Sphaerantus indicus and Garcinia mangostana fruit rind.

These two plant extracts are thought to play a role in both the formation of adipose tissue (lipogenesis), by reducing the expression of an enzyme called synthase fatty acid, as well as in its breakdown (lipolysis) (19).

They have therefore been brought together in a patented ingredient called Meratrim™, which features in the best natural fat-burning supplements (such as Advanced Fat Burner, in which its effects are enhanced by green coffee, Irvingia gabonensis, and Coleus forskohlii which regulates fat elimination) (20).

Lactobacillus gasseri, champion of ‘slimming’ probiotics

Nutritional experts are increasingly highlighting the potential role played by gut flora imbalance in the formation of visceral fat. The most significant probiotics in this context include the lactic bacteria Lactobacillus gasseri. Studies suggest this strain of bacteria affects blood levels of leptin, a hormone which regulates appetite and food intake.

It’s also thought to increase expression of the GLUT4 gene in adipose tissue, the presence of which is believed to be correlated with improved insulin sensitivity (21). A double-blind study also assessed its impact on participants’ waist size following a 12-week period of supplementation (22).

This microorganism is available in the form of probiotic supplements (such as the powerfully-dosed Lactobacillus Gasseri, or its premium version L. Gasseri & SlimBiotics®, enriched with a patented, innovative combination of 3 strains of Lactobacillus fermentum, clinically tested on weight loss and slimming of body shape).