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Why Belly Fat is Dangerous
Dr. Gabriela Rodríguez Ruiz, a board-certified bariatric surgeon at VIDA Wellness and Beauty, highlights the significance of distinguishing between the two types of belly fat. Subcutaneous fat is the type of fat that is visible, while visceral fat is found deep within the abdomen surrounding vital organs. Visceral fat poses a greater risk as it can release hormones and inflammatory substances into the blood, potentially leading to severe health issues including heart disease, stroke, and diabetes.
Eat a Savory Breakfast Instead of a Sweet One
It’s tempting to have pancakes or French toast topped with fruit and syrup for breakfast, but according to Mary Sabat MS, RDN, LD, who is also a personal trainer, that isn’t a good way to start the day if you’re trying to battle belly fat.
“Starting your day with a savory, protein-rich breakfast—like eggs with spinach, avocado toast on high-fiber bread, or a turkey and veggie scramble—helps prevent the insulin spikes that typically follow sugary foods.”
She explains, “Sweet breakfasts like muffins, cereal, or pancakes can lead to blood sugar crashes that cause cravings and overeating later in the day. In contrast, savory meals stabilize energy, promote satiety, and support fat-burning metabolism from the get-go.”
Drink Water with Lemon or Apple Cider Vinegar
Drinking water with lemon or apple cider vinegar is a wellness trend that works!
“After a night of fasting, your body is dehydrated,” Sabat explains. “Drinking a tall glass of water with a squeeze of lemon or a tablespoon of apple cider vinegar helps rehydrate you, kickstart digestion, and support liver detoxification—all essential for fat loss.”
She says, “Apple cider vinegar in particular may help with blood sugar regulation and appetite control. This simple habit can reduce bloating and promote a flatter stomach over time.”
Practice Deep Breathing
Deep breathing exercises have a slew of benefits, including helping reduce belly fat.
According to Sabat, “Taking just 5–10 minutes each morning to practice deep breathing can help calm your nervous system, reduce cortisol, and improve emotional regulation.” She adds, “This supports better eating choices and reduces the likelihood of stress-induced snacking or overeating later on.”
Stress Management
By now we should all know that stress contributes to health issues like high blood pressure, heart disease and more, but it can also cause belly fat. Including stress management techniques into your morning habits is recommended.
According to Dr. Rodríguez Ruiz, “Stress can be a major contributing factor to weight gain, so managing stress levels is an important part of any fat loss plan.. Incorporate techniques like yoga, or meditation into your regular schedule to help reduce stress levels and support healthy weight loss.”
Heather Newgen
