How To Reduce Belly Fat

Belly fat is a combination of two different kinds of fat: visceral fat, which surrounds the abdominal organs, and subcutaneous fat, which lies underneath your skin. While it is normal to have either of these fats around your belly, weight gain can cause body fat to accumulate excessively and be distributed to different parts of your body.

Belly fat, specifically visceral fat, has unique characteristics that make it difficult for fatty acid metabolism or lipolysis.[1] Moreover, factors like age and genetics play a significant role in gaining belly fat and in the difficulty of losing belly fat. While it does take time, it is possible to burn belly fat through proper and consistent diets and exercise.

There’s no one-size-fits-all solution to belly fat, what could work for one person might not for you. It’s important to consult your doctor to figure out what your body needs and to adjust your goals accordingly. 

For any health concerns you may have about ‘how to reduce belly fat’, Mosh offers medical consultations, so you can easily and quickly speak to a doctor or nurse practitioner. All the way through the process, our health practitioners will support you and make sure you feel confident about your appearance. Depending on your needs, they may also suggest medications or routines that will help you reach your goals. 

If there is a treatment plan or medication that you are not comfortable with, we will never force you to undergo it. Mosh is committed to providing quality service tailored to the unique individual that you are.

Since it takes consistent effort and time to lose weight and reduce belly fat, it is essential to start with gradual, manageable changes to your current lifestyle. Over time, you could adopt healthy habits that can go a long way to reducing belly fat. Some things you can do to manage and eventually reduce belly fat include:

• Eating more food rich in fibre and protein;
• Avoiding foods high in sodium, trans-fat, sugar, and refined carbohydrates; 
• Drinking more water and less alcohol;
• Engaging in more anaerobic and aerobic exercises;
• Eating more probiotic foods and seafood; and
• Getting more restful sleep. 

Instead of merely thinking about how to lose weight fast, we encourage you to consult your doctor to learn more about healthy habits and how they can help you maintain weight loss long-term. 

There are dietary supplements that claim to help lose weight or burn belly fat, but a global review found that most supplements did not result in significant weight loss.[2] Additionally, some of these supplements have been linked to health problems.[3] You may even see ‘fat burner’ supplements that claim to increase your metabolism and reduce body fat; however, most fat burner supplements are ineffective and have associated health risks.[4]

To lose weight and belly fat without compromising your health, speak to your doctor rather than trying to find a quick and one-off solution. Your doctor can recommend healthier and more sustainable methods to lose weight.

Apart from dietary supplements, some natural substances and ingredients have been linked to weight loss. These include:

• Caffeine- A study concluded that caffeine from drinks like coffee or tea increases your body’s metabolic rate and fat oxidation (or the breaking down of fatty acids).[5]
• Protein- Research has found that diets high in protein positively impact an individual’s appetite and weight control.[6] 
• Soluble fibre- Current research suggests that dietary fibre has positive effects on improving human health and weight control.[7]
  
  These are only supplements that are meant to provide additional benefits to an already healthy and balanced diet. When you wonder how to reduce belly fat, know that it is essential to build consistent healthy habits around your diet, physical activity, and mentality to lose weight. 
  
  Mosh doctors and nurse practitioners will assess your unique situation and may recommend lifestyle changes, such as those related to your diet, if necessary for your weight loss. If needed, our doctors may prescribe certain treatments or medications that will achieve your desired results.
  
  We won’t force you to follow a treatment plan if you don’t want to. You may even pause your treatment at any time. With our network of AHPRA-registered health practitioners, we can match you with the right practitioner if you feel your current one isn’t the right fit.
  
  If you are recommended treatment and opt to subscribe to a plan, your items can be delivered to your doorstep quickly. A weekly meal plan guide, a comprehensive dashboard, and a supportive community will also be available to you. You can consult with them, whether through text or call, throughout your entire journey, so you can ask questions such as ‘How many calories should I eat for weight loss?’
  
  

In general, there’s no way to avoid developing belly fat, as we normally accumulate belly fat with age as our metabolism slows down.[8][9] However, there are several ways for you to manage your weight and belly fat so that you lower the risk of developing related diseases, such as:

• Exercising for thirty minutes a day for most days of the week;
• Eating a healthy, balanced diet;
• Avoiding excessive amounts of sugary or carbonated drinks;
• Avoiding alcohol and substance use; and
• Sleeping for eight hours a day. 

The most effective way for you to manage your weight and avoid developing too much belly fat is by adopting healthy habits around your diet and physical activity.[10] While regular exercise and conscientious eating can help with preventing belly fat, it’s important to understand that each person’s body may respond differently simply due to genetics. 

Rather than focusing on ‘which food is good for weight loss’, you should focus on creating a balanced and nutritious diet. By avoiding excessive amounts of alcohol, sugar, and sodium consumption, a diet incorporating all food groups would result in weight loss and body fat loss over time. Moreover, by reducing your total body fat, you would also reduce your belly fat. 

Before radically changing your diet, please speak with your doctor or dietitian if you have food allergies or dietary restrictions.

Understanding how to reduce belly fat involves building a consistent and sustainable lifestyle, which takes time and effort. While it may be difficult to make and stick to changes at first, it does get easier and more natural over time. With Mosh, we’re committed to helping you get on the right track, so you understand better how to reduce belly fat and eliminate excess body fat.

Body fat isn’t necessarily bad for you; it’s our body’s natural way of storing excess calories and energy long-term for when food is scarce. Nonetheless, make sure you ask your doctor, ‘What is a healthy body fat percentage?’

The key to making a difference in reducing belly fat is consistency.‌‌ While it may be hard to find the motivation and support to lose weight or adopt healthier eating habits, Mosh is here for your well-being.

At Mosh, we are committed to providing consistent quality service through our subscription service to help you build healthy, long-term, and sustainable habits that will help you achieve your desired goals. 

If you have more questions concerning how to reduce belly fat, such as ‘how to lose body fat’ or ‘what foods burn fat’, you can bring these up to your Mosh doctor or nurse practitioner, and they’ll guide you with tailored recommendations as opposed to a one-size-fits-all solution.

Take the first step to a healthier life with Mosh by your side. Talk to us today.