How to Reduce Belly Fat: Harvard Reveals 2 Scientific Methods to Cut Tummy Fat and Lose Weight

Reducing weight, particularly abdominal fat, remains one of the biggest health challenges today. According to a study by Harvard Health, a combination of proper diet and regular physical activity is the most effective way to control body weight, waist size, and harmful belly fat.

Why Belly Fat Matters
Excess belly fat, also known as visceral fat, accumulates deep within the abdomen and surrounds vital organs. This type of fat is particularly dangerous, increasing the risk of diabetes, heart disease, fatty liver, and other serious health issues.

The Study
The research analyzed health data from 7,256 individuals, examining them twice over an average span of seven years. Researchers tracked adherence to a Mediterranean diet—which includes fruits, vegetables, whole grains, nuts, and olive oil—and measured levels of physical activity.

Activity levels were monitored using specialized sensors that tracked heart rate and movement for 72 hours. Researchers measured body weight, waist size, total body fat, and specifically focused on subcutaneous and visceral fat.

Key Findings
Participants who closely followed the Mediterranean diet and maintained higher physical activity levels showed slower weight gain over time. They also experienced reductions in total body fat, waist circumference, and particularly visceral fat.

The greatest benefits were observed in participants who combined dietary improvements with regular physical activity. Together, these two approaches were most effective in reducing dangerous abdominal fat.

Scientific Advice
Experts emphasize that focusing solely on diet or exercise is not enough. For long-term weight management and overall health, a balanced diet combined with daily physical activity is essential. This approach not only helps control weight but also significantly lowers the risk of serious diseases.

Disclaimer: This article is intended for general information only and should not replace medical advice. Consult your doctor for personalized guidance. Navbharat Times does not take responsibility for the accuracy or effectiveness of the information provided.