Belly fat can be dangerous. Here are some ways to reduce it

Belly fat not only grows outward, but internally and wraps itself around vital organs, which can trigger inflammation. It can increase a person's risk of developing chronic diseases including heart disease, Type 2 diabetes and cancer.

Gillian Neff and Rose Shannon

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Jul 26, 2025, 3:55 PM

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Updated 11 hr ago

Doctors say having belly fat can lead to serious health issues – and there are several ways to reduce it.

Belly fat not only grows outward, but internally and wraps itself around vital organs, which can trigger inflammation. It can increase a person's risk of developing chronic diseases including heart disease, Type 2 diabetes and cancer.

Doctors say the No. 1 way to reduce belly fat is to exercise more than 30 minutes a day.

Julia Zumpano, a registered dietitian at the Cleveland Clinic, suggests people use a standing or walking desk, take breaks for walks, squat at their desks, use the stairs and park further away.

Other advice includes:

Preparing food at home
Avoid sweets
Eat fresh produce and lean protein
Sleeping between 7-8 hours each night
Reduce stress

Dr. Katie Takayasu says studies have shown that when the stress hormone cortisol floods a person's body, their appetite increases and their body stores fat around their midsection. Takayasu recommends people take part in a creative project to keep their minds from racing.

"We all know what it's like to take a cortisol bath, it just feels like you've been bathed in stress hormones and everything feels extremely overwhelming," she says.