It’s always a good feeling to put on your favorite pair of jeans without struggling to pull up the zipper, but as we age it gets tougher to have a slim waist due to a slower metabolism and hormone changes. It’s much easier to gain weight when we’re older, but a larger midsection can be dangerous. Getting rid of belly fat is essential for our overall well-being and there are daily habits that can help melt it away without exercising. Read on.
Why Belly Fat is Dangerous
Dr. Gabriela Rodríguez Ruiz, MD, PhD, FACS, a board-certified bariatric surgeon at VIDA Wellness and Beauty, says, “It is important to note that not all belly fat is the same. There are two types: subcutaneous fat (the visible type) and visceral fat (the deeper type). Visceral fat, which lies deep in the abdomen around vital organs, can be particularly dangerous as it can release hormones and inflammatory compounds into the bloodstream, which can lead to serious health complications, such as heart disease, stroke, and diabetes.”
Eat a Savory Breakfast Instead of a Sweet One
It’s tempting to have pancakes or French toast topped with fruit and syrup for breakfast, but according to Mary Sabat MS, RDN, LD, who is also a personal trainer, that isn’t a good way to start the day if you’re trying to battle belly fat.
“Starting your day with a savory, protein-rich breakfast—like eggs with spinach, avocado toast on high-fiber bread, or a turkey and veggie scramble—helps prevent the insulin spikes that typically follow sugary foods.”
She explains, “Sweet breakfasts like muffins, cereal, or pancakes can lead to blood sugar crashes that cause cravings and overeating later in the day. In contrast, savory meals stabilize energy, promote satiety, and support fat-burning metabolism from the get-go.”
Drink Water with Lemon or Apple Cider Vinegar
Drinking water with lemon or apple cider vinegar is a wellness trend that works!
“After a night of fasting, your body is dehydrated,” Sabat explains. “Drinking a tall glass of water with a squeeze of lemon or a tablespoon of apple cider vinegar helps rehydrate you, kickstart digestion, and support liver detoxification—all essential for fat loss.”
She says, “Apple cider vinegar in particular may help with blood sugar regulation and appetite control. This simple habit can reduce bloating and promote a flatter stomach over time.”
Practice Deep Breathing
Deep breathing exercises have a slew of benefits, including helping reduce belly fat.
According to Sabat, “Taking just 5–10 minutes each morning to practice deep breathing can help calm your nervous system, reduce cortisol, and improve emotional regulation.” She adds, “This supports better eating choices and reduces the likelihood of stress-induced snacking or overeating later on.”
Stress Management
By now we should all know that stress contributes to health issues like high blood pressure, heart disease and more, but it can also cause belly fat. Including stress management techniques into your morning habits is recommended.
According to Dr. Rodríguez Ruiz, “Stress can be a major contributing factor to weight gain, so managing stress levels is an important part of any fat loss plan.. Incorporate techniques like yoga, or meditation into your regular schedule to help reduce stress levels and support healthy weight loss.”
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