Understand Abdominal Fat
Abdominal fat includes subcutaneous fat under the skin and visceral fat around organs. Excess visceral fat is linked to metabolic risk. Overall fat loss through a sustained calorie deficit reduces abdominal fat over time.
Diet and Nutrition
Create a moderate calorie deficit by eating fewer calories than you burn. Prioritize protein, fiber, and whole foods while limiting added sugars and refined carbohydrates. Consistent meal planning supports adherence and helps control hunger.
Exercise and Lifestyle
Combine aerobic exercise, such as brisk walking or cycling, with resistance training. High-intensity interval training can increase calorie burn in shorter sessions. Adequate sleep, stress management, and limiting alcohol also support abdominal fat reduction. For more on exercise guidelines, visit World Health Organization physical activity recommendations.
