High fat intake in the abdominal region increases the risk of having several chronic conditions. Some tips include drinking less alcohol, increasing protein intake, and doing weight lifting to lose belly fat.

Having extra fat in the abdominal region indicates unhealthy aspects of health and increases the risk of several chronic diseases.

One example of visceral fat is a visceral type of abdominal fat, which increases the risk of developing type 2 diabetes, heart disease, and other diseases (1Trusted Source).

Although many of these health organizations classify weight by BMI, BMI only calculates by height and weight and does not consider body composition or visceral fat (2Trusted Source).

Though it’s harder to lose fat from this area, there are still quite a few things you can do if you wish to try getting rid of some excess abdominal fat.

Think eating plan, not diet

In the end, you need to decide on an eating plan that you can sustain for the long term, Stewart advises. What’s great about a low-carb diet is just a matter of learning better food choices-you don’t have to count calories. The general idea of a low-carb eating style is to steer your intake away from problem foods-high in carbs and sugar, with little fiber-think bread, bagels, and sodas-and toward high-fiber or high-protein foods like vegetables, beans, and healthy meats.

Keep moving.

Physical activity burns off abdominal fat. “One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition,” Stewart says. Exercise seems to burn belly fat in particular because it cuts circulating levels of insulin—which would otherwise tell the body to hang onto fat—and causes the liver to use up fatty acids, especially those nearby visceral fat deposits, he says.

The activity level for weight management depends on the individual’s goals. For most of you, this would be 30 to 60 minutes nearly every day of moderate to vigorous physical activity.

Lift weights.

Even small amounts of strength training added to aerobic exercise build lean muscle mass, which causes you to burn more calories throughout the day at rest and during activity.

Become a label reader.

Compare and contrast brands. Some yogurts, for example, may contain varying levels of fat, but they have much more carbs and added sugars than others do. Stewart recommends: “Some gravies, some mayonnaise, all sauces and salad dressings. They are full of fats and calories.

Eliminate processed foods.

Packaged goods and snack foods are typically laden with heavy trans fats, added sugar, and added salt or sodium-all of which make it difficult to lose weight.

Keep tabs on what fits your clothes rather than trying to keep tabs on a scale.

While you might see only minimal changes on the bathroom scale as you increase the amount of muscle and decrease the amount of fat, your pants will get looser. That is a better measurement of progress. Measured around, your waistline should be less than 35 inches if you are a woman or less than 40 inches if you are a man in order to lower your risks of heart and diabetes conditions.

Be with friends who are health-minded.

Research says that if you have healthy eating and exercise habits, you are likely to do the same because your family and friends are doing the same.