Abdomen fat is not just that squishy layer right under your skin — the kind you grab to see if you can “pinch an inch.” Visceral fat is the name for the fat that lies deep in your torso. It packs around your intestines, liver, and stomach. It can also line your arteries. And it can be risky for your health. But you don’t need special diets or exercises to lose it — just healthy habits.

Health Risks

The amount of fat around your waist is a better gauge of health risks than either body weight or BMI. Belly fat can make your jeans tight in addition to a number of other stuff like:

Diabetes Mellitus , Fatty liver disease , Cardiac Diseases , High Cholesetrol , Breast Cancer, Pancreatitis and more other illnesses.

Meaning of Waist Measurements

Abdominal girth , or waist circumference , cannot tell about the amount of your visceral fat. Because the fat near the skin surface or subcutaneous fat is also part of the girth. But this measurement can give a hint of whether you are at risk of fat-related illnesses. For women, waist measurement should be less than 35 inches and for men it should be less than 40 in order to decrease these risks.

It’s the First to Go

There is good news, visceral fat is the first to lose. To do that get moving. The workout need not be complicated, an hour brisk walking daily will do the trick. On a treadmill set the incline higher to boost the metabolism. Running for 10 minutes a day can accomplish a lot. If you sit a lot try to find ways to move. Set a reminder on your phone to get up every 30 minutes, try a standing desk , and do squats during your work.

Fidgeting Counts

If you are of the hyper type, talking with your hands, tapping with your feet and moving a lot, it counts. It won’t build muscles but it is counted as activity.

Apple Cider Vinegar Won’t Help

Apple cider vinegar has many uses. Reducing belly fat isn’t one of them, though trendy diets may say so. Some people think it might boost health in some ways. . But there’s no scientific evidence to that.

Swap Soda for Green Tea

To reduce belly fat, manage your diet smartly in addition to physical activity. Sensible proteins, a lot of veggies, and fruits. Take green tea instead of soda. reduce sugar all over your drinks. Substituting tea for sugary drinks will save calories.

Fish Oil

Fish oil is heart-healthy thing and helps regulate lipids in your blood. But for busting abdominal fat the evidence is lacking.

Belly Fat and Bones

Some studies indicate a correlation between belly fat and weaker , less dense bones.