The latest on reducing belly fat


Overweight and obesity

acking on pounds around your midsection is easy. Losing them takes a lot more work. Here’s the latest evidence on what (and what not) to do.

Sitting & belly fat

The time you spend in a chair, on the sofa, or in a car may affect the size of your belly.

Scientists did MRI scans of 124 people at risk for type 2 diabetes.1

Eachwore an accelerometer for a week.

Among those who were inactive (they averaged 13 minutes a day of at least moderate-intensity exercise), each hour of sedentary time per day was linked to an extra 1.9 quarts of abdominal fat. But sedentary time wasn’t linked to belly fat in people who were active (they averaged 40 minutes a day).

This type of study, on its own, can’t prove that sitting on the couch boosts belly fat, but it’s one more reason to get out of your seat.

How to trim bad belly fat

Israeli researchers randomly assigned 278 sedentary adults (mostly men) with oversized waists or high triglycerides and low HDL (“good”) cholesterol to one of two diets with equal calories—low-carb Mediter­ranean or low-fat—for 1½ years.2

For the last year, half were also assigned to an exercise program (45 minutes of aerobic plus 15 minutes of strength training) three days a week.

The low-carb Mediterranean group was told to eat more vegetables, beans, poultry, and fish instead of beef and lamb. And they were given an ounce of walnuts to eat each day. Their carb limit was 40 grams a day for two months, and up to 70 grams a day thereafter.

After 1½ years, both groups had lost about six pounds. But the exercisers lost more deep belly (visceral) fat, the worst kind, no matter which diet they ate. And waist size, triglycerides, and liver fat fell more in the low-carb Mediterranean group, whether they exercised or not.

What to do

To shrink belly fat, get off the couch! To lower triglycerides and liver fat, replace some carbs with nuts, fish, and other unsaturated fats.


1 Obesity 26: 29, 2018.
2 Circulation 2017. doi:10.1161/CIRCULATIONAHA.117.030501.

The information above was shared in a® newsletter.  It is produced by the Center for Science in the Public Interest, a nonprofit advocacy organization that gives consumers useful information about their health and well-being. CSPI is completely independent. doesn’t accept any paid advertising or corporate or government donations. Nutrition Action’s scientists and nutritionists sort through the latest research and tell you exactly what’s wrong—and what’s right—with brand-name packaged foods, fresh foods, restaurant dishes, and supplements.

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