Any form of exercisefor at least 30 minutes a day is good for you. Use every opportunity to move your body more, whether you are at home, work or with friends. This could include cycling to work or getting off the bus or train one or two stops early. Poroyko VA, et al. (2016). Chronic sleep disruption alters gut microbiota, induces systemic and adipose tissue inflammation and insulin resistance in mice. Research indicates that high fiber foods have a positive impact on gut health. These foods include:

Satokari R. (2020). High intake of sugar and the balance between pro- and anti-inflammatory gut bacteria. Getting enough quality sleep is essential when a person is trying to shed weight, including belly fat. Research also suggests that people who have more visceral fat are at a greater risk of several health conditions, such as type 2 diabetes, metabolic disease, fatty liver, and elevated heart disease risk factors like high blood fat and blood pressure levels ( 18, 20, 21, 22). Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT) Viana RB, et al. Br J Sports Med 2019;53:655–664. doi:10.1136/bjsports-2018-099928 A high specification of vitamins and minerals, including B vitamins. Additional magnesium and calcium are included to help maintain optimal digestive health.Additionally, a study in over 36,000 people found that those with a higher amount of visceral fat than subcutaneous fat were more likely to die from any cause than those who had lower amounts of visceral fat ( 23). Visceral fat is located near your portal vein, which carries blood from your gastrointestinal tract to your liver for processing. Visceral fat transfers fatty acids, inflammatory proteins, and other dangerous substances to your liver. Two popular intermittent fasting approaches include doing a 24-hour fast two to four times per week or a 16/8 fast, where you restrict your eating window to 8 hours each day, often by skipping breakfast or eating an early dinner. Turicchi J, et al. (2020). Weekly, seasonal and holiday body weight fluctuation patterns among individuals engaged in a European multi-centre behavioural weight loss maintenance intervention.

One popular method involves 24-hour fasts once or twice per week. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period. Weight loss may be caused by malabsorption because of small intestinal bacterial overgrowth (SIBO). On the other hand, weight gain may be caused by insulin resistance or increased inflammation. 4. Sleep disturbances or constant fatigue Ardeshirlarijani E, et al. (2021). Association between sugar-sweetened beverages and waist circumference in adult populations: A meta-analysis of prospective cohort studies. It’s important to note that probiotics do not directly cause weight loss. They can be a helpful tool when used in conjunction with a nutritious diet and exercise, but they may not have the same effect on everyone. Always talk with your doctor before deciding to add probiotics to your diet. Summary Schwarz J-M, et al. (2015). Effect of a High-Fructose Weight-Maintaining Diet on Lipogenesis and Liver Fat.Limiting processed meats, as well as the saturated fat that's found in meat and high-fat dairy products, such as cheese and butter. Alfafa is a widely recognised ingredient for promoting digestive health due to its natural buffering properties. Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov/. Accessed Feb. 15, 2023.

Gaining or losing weight without changing your diet or exercise habits may be a sign of an unhealthy gut. An imbalanced gut can impair your body’s ability to absorb nutrients, regulate blood sugar, and store fat. Saeterbakken AH, et al. (2013). Effects of body position and loading modality on muscle activity and strength in shoulder presses. Ramírez-Campillo R, et al. (2013). Regional fat changes induced by localized muscle endurance resistance training.Get active. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Strength training exercises are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more. There is some evidence that high-intensity interval training (HIIT) can help reduce belly fat, as can strength training. Interestingly, both diets resulted in similar amounts of weight and total body fat loss, but the low carb, high fat diet was more effective at reducing belly fat, specifically. Perreault L. Obesity in adults: Prevalence, screening, and evaluation. https://www.uptodate.com/contents/search. Accessed Feb. 15, 2023.