How Do You Lose Fat Around Your Waist – When you’re trying to lose weight, a jittery midsection is often the first thing you want to see melt away. But research shows that losing belly fat is more complicated than increasing the intensity of your ab exercises or going on a fad diet.

Despite the plethora of weight-loss plans that promise to erase belly fat, “the reality is that targeted weight loss doesn’t work,” says Dr. Elizabeth A. Lowden, a bariatric endocrinologist at Northwestern Medicine Metabolic Health & Surgical Weight Loss Center at Delnor Hospital in Geneva, Illinois. “It is not possible to do certain exercises or eat a certain way to specifically lose weight from the arms, legs or midsection.”

How Do You Lose Fat Around Your Waist

Still, it’s smart to lose excess belly fat since a slimmer waist is associated with a lower risk of heart disease and type 2 diabetes.

Belly Fat May Pose More Danger For Women Than For Men

Technically speaking, belly fat is made up of two types of fat: subcutaneous fat, which lives just under our skin, and visceral or intra-abdominal fat, which tends to wrap around and get inside your organs, explains Dr. Lowden. Most of the time, when we talk about belly fat, we mean visceral fat because it is the most dangerous type of fat. It’s been linked to several health problems, including inflammation, high blood pressure, breathing problems and — even in “skinny” people — early death. In women, excess belly fat is also linked to gallbladder disease and breast cancer.

What makes visceral fat particularly dangerous is probably how close it is to the portal vein, which carries blood from your intestinal area to your liver. Substances released by visceral fat can travel to your liver, where they affect the production of blood lipids (fatty substances in the blood) in your body, increasing “bad” cholesterol and decreasing “good” cholesterol.

Visceral fat also pumps out immune system chemicals known as cytokines, among others, which can disrupt your metabolism, blood pressure, and ability to respond normally to insulin, the hormone that distributes glucose (blood sugar) to your body’s cells. “As a result, you can develop insulin resistance, a precursor to prediabetes and type 2 diabetes,” notes Dr. Lowden.

The more excess belly fat you have, the greater the health risks: Every extra pound of fat is linked to new diagnoses of high blood pressure, high cholesterol and heart disease

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However, the reverse is also true. Even mild to moderate weight loss (think: 3-4% of your starting weight) can significantly improve your metabolism and heart health, according to a recent study published in the Journal of Endocrinological Investigation. And the good news is that visceral fat is one of the easiest types of fat to lose with a well-balanced calorie deficit diet and regular exercise.

First, remember: it’s impossible to target just belly fat. However, “achieving a lower total body fat percentage will reduce your belly fat and in turn reduce your risk of metabolic disease,” says Dr. Lowden.

This means that the measure of how long it takes to safely lose weight also applies to belly fat: “A calorie deficit of 500-1,000 calories per day typically leads to an average weight loss of about 1-2 pounds per week,” says Dr. Lowden. That’s a healthy pace to stick to for long-term weight loss success.

In this sense, you might start losing belly fat right away, but it might take some time to see and feel the results. Many factors, including your age, genetics, environment and activity level, can also affect how quickly you shed belly fat, research shows.

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“There are no shortcuts to healthy living, but visceral fat usually responds well to a healthy diet and aerobic exercise,” says Dr. Lowden. A calorie deficit of 500 calories per day typically leads to a pound per week (4 pounds per month) of weight loss — which is more sustainable than a rapid weight loss — and ultimately helps shrink your waistline. To monitor progress, regularly measure your waist around the level of your navel.

Remember,  muscle is heavier than fat, so even if you look and feel thinner, it may not show on the scale, which is why it’s important to track progress without a scale as well. Notice your energy level, how your clothes fit, and whether you’re sleeping better or feeling an improvement in your mood. If you’re struggling to lose weight, talk to a doctor or registered dietitian who can help you create an individualized plan.

Make progress every day as you work on mini fitness and nutrition goals, like walking more steps or learning to follow macros. Go to “Plans” in the MyFitnessPal app for daily workouts and easy-to-follow tasks to stay motivated.

Lauren Krouse Lauren Krouse is a freelance writer covering health, domestic violence and self-advocacy. Her work has appeared in Women’s Health, Men’s Health, Prevention, Self, HuffPost and elsewhere. When she’s not writing, you can find her meditating more, lifting weights, or walking in the woods with her partner and black lab. You only have two weeks to slim down your belly and hips before swimsuit season or that high school reunion. You can certainly start a weight loss plan and see some results in two weeks, but how much depends on your starting weight and commitment. You can’t just target your stomach and hips for weight loss, but a low-calorie plan that focuses on whole foods along with dedicated exercise will help you look—and feel—better for your big event.

Foods To Burn Belly Fat

You may want to lose weight primarily on your hips and stomach, but know that you cannot control which fat your body will burn first. Fat is stored in fat cells throughout the body. Some people have more fat cells in certain “problem” spots, meaning those areas are more prone to weight gain. When you reduce your calorie intake below what you burn, your body mobilizes stored fat and turns it into usable energy. However, you can’t point to your hips or stomach and tell your body where you want it to direct its fat loss — your body loses according to a certain pattern determined by genetics.

Women tend to store extra fat in their hips to support the baby during pregnancy. The fat on the hips is subcutaneous, meaning it is located just below the skin and is notoriously difficult to lose. Belly fat that can be grabbed and spreads over the waist like a muffin top is also subcutaneous and harder to lose.

However, if your belly is larger than 35 inches as a woman or 40 inches as a man, you have an abundance of visceral fat. This fat is particularly insidious because it wraps around internal organs and secretes compounds that increase the risk of health problems, such as heart disease. Because visceral fat is more metabolically active, it also responds better to exercise. When you first lose weight through diet and exercise, you can lose visceral fat deep in your belly before you lose subcutaneous fat.

A tight deadline for weight loss might tempt you to follow a fad diet that promises miraculous weight loss in a very short time. However, these diets set you up for failure. They’re often so restrictive and involved that you might have trouble keeping up for a few days — let alone two weeks. You can risk nutrient deficiencies and loss of valuable muscle mass. Even if you can maintain a restrictive fad diet for two weeks, you’ll likely gain the weight back quickly once you return to your old habits.

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Two weeks gives you time to start instilling good habits that support a healthy body weight. Aim for a safe, reasonable weight loss rate of 1 to 2 pounds per week by creating a deficit of 500 to 1,000 calories per day. You will consume fewer calories and move more. The good news is that when you reduce portion sizes, cut back on sugar and refined carbohydrates, limit sodium, and exercise more, you’ll lose significant water weight in the first two weeks. You’ll likely lose more than 1 to 2 pounds in the first two weeks and significantly reduce water retention, so you can still look leaner at your event.

Use an online calculator to help you calculate how many calories you should consume per day during the two weeks of your focused weight loss. Include your age, gender, size and activity level to determine how many calories your body uses per day; then subtract 500 to 1000 from this number. Don’t go below 1200 calories if you’re a woman, or below 1800 calories if you’re a man, in an effort to lose weight faster. Eating too little can slow down your metabolism and make it harder to lose weight.

Eat mostly whole, natural foods such as lean proteins, fresh vegetables and fruits, low-fat dairy products, and whole grains. For an easy way to control calories and portions, fill half your plate with watery, fibrous vegetables — like lettuce, broccoli, kale, cauliflower and peppers. Then set aside a quarter for whole grains, like brown rice or 100 percent whole grain bread.

Fill the last quarter with proteins low in saturated fat, including fish, chicken breast, tofu and lean ground beef. Aim for at least 0.6 grams of protein per kilogram of your body weight per day. For a person weighing 150 kilograms, this is 90 grams of protein

Non Surgical Fat Reduction

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