“How to Lose My Belly Fat?” Here’s What a Dietitian Wants You to Know…

Central Adiposity Decoded: Why Your Midsection Matters

Is this a trouble area for you? Do you feel like fat is being deposited more centrally — around your stomach — in a way that never used to happen?Has your body changed in ways that feel out of your control, even with your best efforts?Does it seem impossible to shift your body composition, especially in the midsection?

If you’ve been asking, “How do I lose this belly fat?”, you're not alone — and you’re not doing anything wrong. The good news? You don’t need another fad diet. What you do need is a deeper understanding of what’s happening inside your body.

Let’s reframe this once and for all.➡️ This isn’t just about “belly fat” – this is about visceral fat, also known as central adiposity. That’s the fat that wraps around your internal organs and drives up the risk of heart disease, diabetes, inflammation, and more. It matters — but we can take action. Starting now.

Mini Self-Assessment: Central Adiposity Check-In

Take a moment to reflect. These questions can offer a quick insight into how your current habits might be impacting visceral fat:

• Does your plate include more than ½ its volume from starches or refined carbs (e.g. white rice, white bread, fries)?

• Do you consume high glycemic index foods daily like juice, white bread, sugary cereal, soda, or baked goods?

• Are you getting at least 150 minutes of moderate to vigorous physical activity each week (including cardio and strength)?

• Is protein the main event on your plate at meals and snacks?

• Are you regularly tracking your waist circumference or using a smart scale to track body composition — not just weight?

What Is Visceral Fat (a.k.a. Central Adiposity)?

Visceral fat isn’t always visible — but it’s biologically active. It releases inflammatory compounds and raises your risk for:

• Type 2 Diabetes

• High blood pressure

• Cardiovascular disease

• Fatty liver

• Hormonal imbalances

📍How to Measure It:The best at-home tool is your waist circumference (WC).

➤ How to measure waist circumference:

1. Use a soft measuring tape.

2. Stand up straight, feet shoulder-width apart.

3. Locate the top of your hip bone and the bottom of your ribs – measure midway between these points.

4. Exhale gently and measure without compressing the skin.

➤ Risk Cut-Offs for WC:

Population	Increased Risk	High Risk
Caucasian Men	≥94 cm	≥102 cm
Caucasian Women	≥80 cm	≥88 cm
Asian Men	≥90 cm	≥100 cm
Asian Women	≥80 cm	≥90 cm

Other tools:

• Smart scales (look for visceral fat %, total fat %, lean mass %)

• Jean check (how your clothing fits is valuable!)

• Body pod or DEXA scan (used clinically)→ Aim to assess monthly for best tracking!

Why Visceral Fat Deserves Your Attention

Unlike subcutaneous fat (the fat just under your skin), visceral fat produces hormones and inflammatory markers that affect metabolism, blood sugar, and hunger cues. It’s also tightly linked to insulin resistance — the key driver behind many chronic diseases.

The good news: Visceral fat is metabolically active, meaning it responds well to lifestyle change — even more than other types of fat.

Nutrition Strategies to Reduce Central Adiposity

The science is clear: You can reduce visceral fat with smart nutrition strategies.

A. Carb Quality Matters

• Swap refined starches for whole grains (quinoa, brown rice, steel-cut oats, barley).

• Choose low-GI carbs like lentils, sweet potatoes, or legumes.

• Reduce frequency of sugary drinks and ultra-processed snacks.

📌 Try this:Instead of toast with jam, go for Greek yogurt + berries + chia seeds.

B. Plate Method for Satiety + Hormone Control

Your plate should look like this:

• 🥦 ½ plate veggies and/or fruit (raw, roasted, stir-fried)

• 🐟 ¼ plate protein (chicken, eggs, fish, tofu)

• 🍠 ¼ plate whole grain or root veg carbs (quinoa, sweet potato)

📌 Tip: Start meals with protein first — this helps regulate blood sugar and insulin.

C. Increase Fibre, Decrease Hunger Hormones

High-fibre diets have been shown to reduce visceral fat — independent of weight loss!

Aim for:

• 25g/day for women

• 38g/day for men

📌 Top Fibre Picks:

• 1 cup Brussels sprouts, 7g fibre

• 1 medium pear, 6g fibre

• 1 cup raspberries, 8g fibre

• ¾ cup lentils, 10g fibre

Exercise Strategies that Target Visceral Fat

According to the Canadian 24-Hour Movement Guidelines and WHO:

✅ Minimum Weekly Recommendations

Activity	Target
Cardio	150–300 minutes/week (moderate to vigorous)
Resistance Training	2–3 sessions/week
Steps	Aim for 7,500–10,000 steps/day
Sedentary Breaks	Stand/move every 30–60 minutes

Workout Examples That Work:

• HIIT Training (20 minutes, 3x/week)

• Strength Circuits (e.g. squats, push-ups, rows, lunges)

• Walking + Hills or Incline Treadmill

• Resistance Band Workouts at Home

• Track progress with a pedometer or smart watch.

Putting It All Together: Sample Day

Here’s how it looks when it all comes together:

🥣 Sample Menu

Breakfast: Veggie omelet + berries

Snack: Greek yogurt + chia + raspberries

Lunch: Lentil salad bowl + grilled chicken

Snack: Apple + peanut butter

Dinner: Salmon, quinoa, roasted Brussels sprouts

Hydration: Water, unsweetened herbal teas

🏃 Sample Movement Plan

• Morning: 20 min brisk walk

• Afternoon: 10 min stair climbing

• Evening: 30 min strength circuit + stretch→ Total: ~60 minutes movement ✅

Key Takeaways

• Visceral fat is hormone-sensitive and highly responsive to small, consistent changes.

• You don’t have to shrink your body — you’re optimizing your internal health.

• Focus on nutrient-dense foods, protein-first meals, fibre-rich carbs, and movement that feels good.

• Measure progress in multiple ways — not just the scale.

💌 Loved this month’s newsletter? Forward it to a friend who wants to feel more empowered about their health. Stay tuned for June’s newsletter coming to you soon, talking all about summer salads and smoothies!

xoxo Alissa Steinberg RD CDE MHSc + Healthy U Team