Is there an effective way to lose belly fat?

Think belly fat is only a concern for those who are overweight? Think again – even people at a healthy weight who exercise regularly can have it. There's no such thing as a "perfect" body, so why does it matter if your stomach isn't flat? It’s more than just a cosmetic issue.

There are two main types of fat: visceral and subcutaneous. Visceral fat is located deep below the surface, surrounding your organs, while subcutaneous fat sits just beneath the skin and can be easily pinched. Visceral fat can be identified through an MRI or CT scan, but a simple test at home can also help: If you have a large waistline or an apple-shaped body, you're likely carrying visceral belly fat.

Although neither type of fat is ideal, visceral belly fat poses serious health risks. The U.S. Department of Health and Human Services warns that a waistline exceeding 40 inches for men and 35 inches for women puts you at risk (for those of Asian descent, the World Health Organization recommends a threshold of 35 inches for men and 31 inches for women). Belly fat is linked to increased insulin resistance, which can lead to type II diabetes. It may also contribute to heart disease, stroke, certain cancers, sleep apnea, premature bone density loss, and even dementia.

So what leads to belly fat? One factor is genetics. Belly fat is often called "middle-aged spread" because, as you age and your metabolism slows, extra weight tends to accumulate around the stomach. This could be due to hormonal changes, particularly in cortisol, a hormone produced in the adrenal glands that helps regulate glucose processing, metabolism, and stress management. Speaking of stress, it can raise cortisol levels, potentially contributing to increased belly fat.

Though challenging, it is possible to eliminate belly fat -- and it's not just through plastic surgery. There's no quick fix, but continue reading for practical tips.

Blast That Belly

Plastic surgery like liposuction can remove subcutaneous fat but not visceral fat. Brazilian researchers have found that liposuction could lead to an increase in visceral fat unless you maintain a proper diet and exercise routine.

You can't change aging or genetics, but if you've gained belly fat, you can still take action to reduce it. Many people think that exercises like sit-ups or crunches target belly fat, but these exercises only tone muscles, not fat. Instead, focus on overall fat loss through intense aerobic exercise -- ideally 30 minutes or more most days of the week. Start slow and gradually build up. You don’t have to run to get a good cardio workout; brisk walking, dancing, and cycling all count. Strength training, such as lifting weights, may help target visceral belly fat by boosting metabolism and increasing calorie burn. Core-strengthening exercises like planks can also be beneficial.

What you eat plays a major role too. To reduce belly fat, cut out foods high in trans fats, found in many packaged cookies, crackers, baked goods, and some fast food. Trans fats not only contribute to weight gain, but research from Wake Forest University has shown that they specifically target belly fat, redistributing fat to the abdominal area.

Sugar also contributes to belly fat. Opt for whole grains and load up on fruits and vegetables. Foods rich in fiber not only keep you feeling full longer but also help reduce insulin levels and may shrink fat cells. A diet full of healthy monounsaturated fats, such as those found in olive oil, avocados, almonds, and peanuts, may also promote fat breakdown. Water is your best beverage choice. It helps flush out fat, reduces bloating, and drinking plenty of it prevents you from mistaking thirst for hunger.

One final strategy to reduce belly fat is to manage stress. Easier said than done, right? One way to lower stress levels is to get enough sleep, aiming for about eight hours each night. You can also try methods like yoga, meditation, or journaling to help relieve stress.

There is no one-size-fits-all approach to losing belly fat, but that shouldn’t discourage you. It's not about how you look in a swimsuit; it's about maintaining your overall health.