3 Daily Habits to Reduce Belly Fat, According to Exercise and Nutrition Pros

Despite what toxic diet culture tells us, everybody (and every body) requires fat. However, a certain kind of fat is troubling if you have too much of it.

"Belly fat, also known as visceral fat, accumulates around the organs in your abdomen," explains Francis Uwazurike, ACSM, NASM-CPT, a clinical exercise physiologist with Hackensack University Medical Center. "It's different from subcutaneous fat, which is found just beneath the skin. While some belly fat is normal and necessary to cushion your organs, excessive belly fat is associated with serious health risks."

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According to research, the health risks associated with belly fat include type 2 diabetes, heart disease and cancer. Small changes to your lifestyle can help you reduce belly fat and your risks for these diseases.

"Knowing which habits contribute to belly fat allows you to address them specifically," Uwazurike says. "For example, if you realize late-night snacking is a major contributor, you can focus on changing that specific behavior rather than making broad, unsustainable changes."

Bonus: Implementing these belly-fat-reducing habits can also improve your overall health.

Related: The Genius Belly Fat-Busting Trick We Wish We'd Known About Sooner

What Is a Healthy Amount of Belly Fat?

"For women, a healthy waist is under 35 inches, and it's under 40 inches for men," explains Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Barbend. He says tools like calipers or body composition scans can help doctors assess your belly fat.

If you don't have access to these tools, which you likely don't, Uwazurike says you can use the waist-to-hip ratio. This measurement compares the size of your waist to the size of your hips and only requires a tape measure. To get this number, Uwazurike says to:

• Measure the narrowest part of your waist

• Measure the widest part of your hips

• Divide your waist measurement by your hip measurement

Uwazurike explains that a waist-to-hip ratio of higher than 0.9 for men and 0.85 for women suggests a potentially elevated chance of developing health problems.

Related: 7 Foods With More Protein Than Chicken, According to Registered Dietitians

3 Habits to Reduce Belly Fat

So, we know belly fat—specifically, visceral fat—isn't great for us. What can you do to reduce it? Here are some ideas:

1. Move your body consistently

Getting a move on can do a number on belly fat, but the key is getting physical activity almost daily. Uwazurike suggests aiming for 30 minutes of moderate-intensity exercise most days.

"This could include brisk walking, jogging, cycling, swimming or dancing," Uwazurike says.

One 2021 Frontiers in Physiology reported that physical activity, especially in short-duration, high-intensity bursts (HIIT), was an effective way to lower abdominal fat.

Uwazurike suggests finding activities you enjoy to make this habit sustainable. "Exercise snacks—or getting up and moving a little every hour—help you avoid sitting for long periods, and simple choices like taking the stairs or walking instead of driving short distances also help.

Dr. Mohr stresses the importance of incorporating resistance training. This type of training boosts metabolism and helps build and maintain muscle mass, allowing the body to burn fat more efficiently. Research shows it's especially effective when combined with cardio.

"Start with bodyweight exercises...three to four times a week and build from there," Dr. Mohr says.

Think squats and push-ups. Uwazurike recommends holding yourself accountable by tracking workouts.

Related: 'I'm 71 and In the Best Shape of My Life—This Is the Exact Workout Routine I Swear By'

2. Fill your plate and belly with nutrient-rich foods

Eating is essential when trying to shed belly fat, but what you consume is important. "Eat more fiber-rich foods as they keep you full and stabilize blood sugar, helping to prevent fat storage," Dr. Mohr says.

Protein is also important.

"Protein helps maintain your muscle mass," says Chelsea Johnson, RD, a registered dietician with Memorial Hermann.

And, as Dr. Mohr explained, muscle helps burn fat. Also? So does protein.

Protein increases satiety and has a thermogenic effect," says Catherine Gervacio, RND, a registered nutritionist and dietitian consultant for Superfood Green Fusion. "This means your body would be burning more calories during digestion/"

Small changes add up. "Aim for at least one fruit or vegetable every time you eat — at every meal or snack," says Johnson. "Also, choose whole grains when eating grain-based foods."

These foods will help you boost fiber (and protein, which is found in whole grains). Gervacio suggests taking a similar approach to protein.

"I suggest always including proteins in every meal or snack," Gervacio says. Greek yogurt, eggs, beans, lentils, lean meats (like chicken) and fish are great protein sources for your rotation.

3. Improve sleep

The CDC recommends adults get at least seven hours of shut-eye daily. A study published in Sleep Medicine in 2023 linked short sleep duration with higher visceral fat.

Uwazurike explains that sleep is responsible for helping to regulate hormones affecting fat storage, appetite and metabolism.

Not sure how to start getting more sleep? Stress often causes people to burn the midnight oil unintentionally. "For stress management, I suggest a doable practice to calm your mind," Gervacio says. "This will also help in improving sleep quality."

Carve out some "me" time as part of an evening routine (or throughout the day).

"Listen to empowering music, read a book or take a relaxing bath," Gervacio says. "You can also do deep breathing activities."

Gervacio notes that yoga often incorporates breathwork with gentle movement.

Related: What Is the Mediterranean Diet and What Can You Eat On It?

What To Do If You Still Need Help With Belly Fat

Whether you've tried all of the above, aren't seeing results, or have questions about visceral fat, don't be ashamed to discuss your concerns with your care team.

"Your doctor...can assess your overall health, determine if you have excess visceral fat and recommend appropriate lifestyle changes or medical interventions if necessary," Uwazurike says.

Up Next:

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Sources:

• Francis Uwazurike, ACSM, NASM-CPT, a clinical exercise physiologist with Hackensack University Medical Center

• Visceral Adipose Tissue: The Hidden Culprit for Type 2 Diabetes. Nutrients.

• Visceral Adiposity and Cancer: Role in Pathogenesis and Prognosis. Nutrients. 

• Estimated visceral adiposity is associated with risk of cardiometabolic conditions in a population based study. Scientific Reports.

• Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Barbend

• Effect of Exercise Training on Fat Loss—Energetic Perspectives and the Role of Improved Adipose Tissue Function and Body Fat Distribution. Frontiers in Physiology.

• Resistance training effectiveness on body composition and body weight outcomes in individuals with overweight and obesity across the lifespan: A systematic review and meta-analysis. Obesity Management/Intervention.

• Catherine Gervacio, RND, a registered nutritionist and dietitian consultant for Superfood Green Fusion

• Chelsea Johnson, RD, a registered dietician with Memorial Hermann

• Shorter sleep duration is associated with greater visceral fat mass in US adults: Findings from NHANES, 2011–2014. Sleep Medicine.