As we age, changes in our bodies—like an expanding waistline—may seem inevitable. Belly fat, or visceral fat, isn’t just about appearance; it can significantly affect our health. Understanding this connection is the first step toward making choices that support long-term well-being.

Understanding belly fat

It's easy to dismiss an expanding waistline as simply a part of getting older, but it's important to understand what's really going on beneath the surface. Belly fat, also known as visceral fat, isn't just about how your clothes fit. It's a type of fat that can have a real impact on your health.

Let's dive into what belly fat really is, how it differs from other types of fat, and why it's so important to pay attention to.

Subcutaneous vs. visceral fat

Most of the fat in our bodies, about 90%, is subcutaneous fat.¹ This is the kind you can pinch and feel right under your skin. While it might be a bit of a nuisance, it's not considered as dangerous as visceral fat.

Visceral fat, on the other hand, lies deep within the abdominal wall, surrounding vital organs like the liver and intestines.

Is visceral fat bad?

Everyone needs a little visceral fat to cushion and protect these organs, but too much can be a problem.  This is because, unlike subcutaneous fat, visceral fat is biologically active. This means it acts like an organ, releasing hormones and other substances that can cause inflammation and disrupt normal bodily functions.

The consequences of too much visceral belly fat

The dangers of visceral fat can increase your risk of several serious health conditions. It's important to be aware of these risks so you can take steps to protect your health.

• Dementia: A 2020 study found that people with a higher BMI (Body Mass Index) corresponding with overweight or obesity were more likely to develop dementia.²
• Cancer: The American Cancer Society recommends avoiding a buildup of belly fat to reduce the risk of multiple types of cancer.³
• Sleep apnea: Belly fat can increase your risk of sleep apnea, a dangerous sleep disorder where breathing is interrupted during sleep.⁴ This may be because the fat restricts the movement of the diaphragm, making it harder to breathe.
• Stroke: Extra fat around your midsection can increase your risk of heart disease and stroke, especially in older women.⁵
• Heart disease: Visceral fat releases hormones that promote inflammation and contribute to heart-related conditions like high blood pressure, high cholesterol, and diabetes.⁶
• Diabetes: A large waist circumference is a risk factor for diabetes, even if you have a normal BMI.⁷

What causes belly fat?

Belly fat isn't just caused by one thing. Several factors can contribute to its accumulation, and many of them are within our control.

• Poor diet: A diet high in calories, especially from processed foods, sugary drinks, and unhealthy fats, can lead to excess visceral fat.
• Overeating: Consuming more calories than you burn will inevitably lead to weight gain, including belly fat.
• Lack of physical activity: People who are inactive burn fewer calories, have less lean body mass, and have slower metabolisms, making them more susceptible to weight gain.
• Chronic stress: Stress releases cortisol, a hormone that can affect where fat is distributed and may increase weight gain.
• Aging: As we age, muscle mass tends to decrease while fat increases. This means our bodies don't use calories as efficiently, making it harder to maintain a healthy weight.
• Genetics: Genetics can play a role in determining how many fat cells a person has and where they settle.

Tips for preventing and treating belly fat

The good news is that you're not powerless against belly fat. There are many steps you can take to reduce it and improve your overall health.

It's important to remember that lasting change doesn't happen overnight; it's about building sustainable habits. Don't get discouraged if you don't see results immediately. Remember, small, consistent changes can lead to big results over time!

1. Embrace a balanced diet

The best diet for controlling belly fat is one that is balanced and sustainable. The most helpful piece is advice is to not fall for fad diets. Many of the popular fad diets are not sustainable, meaning it’s difficult to maintain those eating habits long-term.

Instead, focus on incorporating small healthy changes into your diet, one or two at a time. Focus on fruits and vegetables, as they’re packed with nutrients and fiber, helping you feel full and satisfied. Choose whole grains like brown rice or quinoa over refined grains like white bread and pasta.

Don’t be afraid of protein and healthy fats, either. Lean protein sources like chicken, fish, beans, and lentils can help you build and maintain muscle mass. And healthy fats (like from nuts, seeds, avocados, and olive oil) can reduce your bad cholesterol and increase good cholesterol.⁸

2. Track your eating habits

To get a handle on your diet, try tracking what you eat and drink for a week. Record everything you eat, including the time you ate it, how many calories it contained, and how you felt before and after. You can write this on paper or use a smartphone app to track your daily diet.

After a week, examine your food log and identify changes you could make to decrease your daily calorie intake and incorporate healthier options.

3. Reduce your calorie intake

Once you have a good understanding of your eating habits, try to reduce the number of calories you eat by about 500 per day. Since 1 pound is equal to 3,500 calories, this should help you lose 1 to 2 pounds per week.

Here are some tips for cutting back on calories:

• Reduce portion sizes: Eating smaller portions can help you cut calories without feeling deprived.
• Ditch sugary drinks: Replace sugary drinks like soda and juice with water.
• Cut out dessert and sweets: Limit your intake of desserts and other sweets.
• Plan ahead: Meal planning and prepping ahead of time can help you avoid impulse eating.
• Slow down: Eat slowly and savor your food. This can help you feel full and satisfied with less food.
• Avoid cleaning your plate: Don't feel obligated to finish everything on your plate if you're not really hungry.

4. Get moving

Exercise is a powerful tool for preventing and reducing belly fat, and it offers a multitude of other benefits for seniors. It's not just about shedding pounds; it's about improving your strength, balance, energy levels, and overall quality of life.

If you want to make exercise a lasting part of your routine, it’s important to find activities you enjoy. Two of the most common exercises for seniors are aerobic exercise and strength training.

Aerobic exercise, like walking, dancing, swimming, cycling, and tennis, burns calories and helps trim belly fat. Aim for at least 30 minutes of moderate-level aerobic activity each day.

Strength training helps improve strength and increases lean body mass. The more muscle you have, the higher your metabolism. The Centers for Disease Control and Prevention (CDC) recommends that older adults incorporate strength training exercises at least twice per week on non-consecutive days.⁹

Remember, it's always a good idea to talk to your CenterWell  senior primary care doctor before beginning an exercise program.

5. Manage stress

Stress is a part of life, but chronic stress can wreak havoc on your body, including contributing to belly fat. When you're stressed, your body releases cortisol, a hormone that can affect fat distribution and increase weight gain. Learning to manage stress effectively is crucial for both your physical and mental well-being.

Here are some strategies to help you find your calm and reduce the impact of stress on your body.

• Exercise: Exercise is a great stress reliever, offering just as many mental benefits as physical.
• Relaxing activities: Find activities that you find relaxing, such as going for a walk in nature, reading a book, or listening to music.
• Relaxing visualization: Close your eyes and imagine a place that you find peaceful and calming.
• Meditation and deep breathing: Meditation and deep breathing can help you relax and reduce stress.
• Humor: Try to keep a sense of humor. Laughter really is the best medicine in some cases.
• Ask for help: If you're feeling overwhelmed, don't be afraid to ask for help from friends, family, or a counselor.

6. Prioritize sleep

Getting the right amount of sleep can also help control belly fat. The CDC recommends aiming for 7 to 8 hours of sleep each night.¹⁰ To achieve this, try to keep a steady schedule—go to bed and wake up at the same time each day, even on weekends.

If you struggle falling asleep at night, create a relaxing routine to follow before bed. This could include taking a warm bath, reading a book, or listening to calming music. Making your bedroom cool, dark, and quiet can also contribute to a sleep-friendly environment.

Belly fat is more than just a cosmetic issue; it's a health concern that can increase your risk of several serious conditions. By making healthy lifestyle choices, such as eating a balanced diet, exercising regularly, managing stress, and prioritizing sleep, you can reduce belly fat and improve your overall health and well-being.

Remember to consult with your physician before making any major changes to your diet, exercise, or medication routine.

Content contained on this page is for informational purposes only and does not constitute medical advice. Always consult with your healthcare provider before starting any new fitness or dietary plans. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.

Sources:

• “Taking aim at belly fat,” Harvard Health Publishing, last accessed September 9, 2025, https://www.health.harvard.edu/newsletter_article/taking-aim-at-belly-fat.
• “Obesity associated with a higher risk for dementia, new study finds,” National Institute on Aging, last accessed September 9, 2025, https://www.nia.nih.gov/news/obesity-associated-higher-risk-dementia-new-study-finds.
• “American Cancer Society Guideline for Diet and Physical Activity,” American Cancer Society, last accessed September 9, 2025, https://www.cancer.org/cancer/risk-prevention/diet-physical-activity/acs-guidelines-nutrition-physical-activity-cancer-prevention/guidelines.html.
• Sunmin Lee, et. al., “Risk of Sleep Apnea Is Associated with Abdominal Obesity Among Asian Americans: Comparing Waist-to-Hip Ratio and Body Mass Index,” National Library of Medicine, last accessed September 9, 2025, https://pmc.ncbi.nlm.nih.gov/articles/PMC9838535/.
• “Abdominal Obesity and Risk of Ischemic Stroke: The Northern Manhattan Stroke Study,” American Heart Association, last accessed September 9, 2025, https://www.ahajournals.org/doi/10.1161/01.str.0000075294.98582.2f.
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• “Belly Fat Promotes Diabetes Under Orders from Liver,” Columbia University Irving Medical Center, last accessed September 9, 2025, https://www.cuimc.columbia.edu/news/belly-fat-promotes-diabetes-under-orders-liver.
• “How To Raise Your ‘Good’ Cholesterol,” University Hospitals, last accessed September 9, 2025, https://www.uhhospitals.org/blog/articles/2021/12/how-to-raise-your-good-cholesterol.
• “Older Adult Activity: An Overview,” Centers for Disease Control and Prevention, last accessed September 9, 2025, https://www.cdc.gov/physical-activity-basics/guidelines/older-adults.html.
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