Belly fat can rob us of confidence at any age! But more than that, our waistline is our lifeline, particularly as we get older. You can have hip fat, butt fat and arm fat, and still be relatively healthy. But if you have belly fat, it can crush your health.

Researchers agree: Belly fat, specifically something called visceral fat, is harmful to your health. This fat in the belly area can lead to health problems including cardiac disease, type 2 diabetes, cancer, dementia, and stroke. What’s more, it’s an indicator of premature death.

This is the type of fat that affects the health of millions of Americans, with more than 50 percent of U.S. adults struggling with it, according to researchers from the National Institutes of Health.

If your belly protrudes, you’re likely one of them, though a more accurate way to determine if you’re at risk is to pull out the tape measure. A waist measurement of 35 inches or more for women or 40 inches or more for men is an indication of bad belly fat.

Exercise to get rid of belly fat.

Experts say the only way to get rid of belly fat is a comprehensive lifestyle approach that incorporates both diet and exercise. Maximum Slim has an “ideal” approach that involves addressing your overall lifestyle, including eating a balanced diet of whole, naturally fiber-rich foods, being regularly active, prioritizing sleep, not drinking excessively, and managing stress. We look at the entire person! We offer Meal Replacements to help with the balanced diet. Our Fat Burning SuperGreens can add fiber to your diet. Our Nighttime Weight Loss can help you get a better night’s sleep. We also offer Motivational Water Bottles, that can give you a positive boosted message and keep you hydrated!

Regular, consistent cardiovascular, or aerobic, exercise like walking, running, and swimming has been shown to help burn calories and some fat. But high-intensity intermittent exercise (HIIE) — also referred to as high-intensity interval training (HIIT) — is a more efficient way of exercising, getting more results in less time.

HIIT is a form of cardiovascular exercise that alternates between short bouts of high-intensity and low-intensity exercise for the duration of the workout, which is usually 30 minutes or less. This type of interval training includes walking or running at a slow pace, then speeding it up, then repeating. It can also include aerobics, boot-camp-style cycling, or any classes that alternate between slower to moderate-intensity and high-intensity movements.

What you eat matters, too - You can’t out-exercise a bad diet! These two things go hand in hand - eating a healthy diet and working out. Here’s how to revamp your diet for a flatter belly at any age.

Cut down on sugar!

Sugar - particularly hidden sugar in the diet — is one of the leading causes of fat and specifically belly fat. Excess sugar is a major driver of fat in the body. We need very little sugar for energy. When we eat in excess, what is not used for energy is stored as fat. And the fact is, we’re getting way more than we need daily with the added and hidden sugars in our daily diet. On average a person consumes about 40 percent of their daily calories from sugar, we are supposed to only enjoy 10 percent.

The excess sugars can be found in our guilty pleasures. But our Fat & Carb Blockers can help the absorption of the fats and sugars in the form of empty carbs like cookies, doughnuts, muffins, and white bread, all of which contribute to belly fat.

Eat a plant-based diet!

Research has also shown that people who eat whole grains lose more belly fat than those who eat refined grains. Whole grain eaters also experienced greater improvements in C-reactive protein. C-reactive protein is a blood marker for inflammation, which is tied to belly fat. Adding that soluble fiber is also great to getting and maintaining the smaller waist line. One study found that for every 10-gram increase in soluble fiber eaten per day, visceral fat was reduced by almost 4 percent over five years. Pulses are an excellent source. Other foods that provide soluble fiber include oranges, apples, pears, figs, broccoli, brussels sprouts, sweet potato, oats, and avocado.

A plant-based diet not only can help you reduce belly fat, but it could also help you live longer.

Limit ultra processed foods.

A recent study found that consumption of ultra processed foods has risen in most of the population in the last two decades. The researchers said that eating these ultra processed foods — such as sodas, frozen pizza, fast food, salty snacks, and sugary breakfast cereals — may be a key driver of the U.S. obesity epidemic. Other recent studies have linked highly processed foods to higher risks of dementia, cancer, and death from heart disease. Research has found that these foods can increase your risk of gaining belly fat. So, try to cut way down on frozen meals, fast food, chips, and sugary drinks. Note that not all processed foods are necessarily bad for you: Bagged salads, canned beans and frozen fruits and vegetables, for example, are processed but can also be healthy options.  

Apple Cider Vinegar to help detox and boost energy.

Organic Fat Burning Protein Shake can help you to feel full longer while you are your path to a healthier lifestyle.

Advanced Nighttime Weight Loss can help you boost your metabolism while you sleep.