Diet & Exercise: Best Way to Lose Belly Fat & Improve Health

Combining improvements to diet with increased physical activity is the most effective strategy for reducing abdominal fat and protecting long-term health, according to a large-scale British study. This research reinforces the importance of addressing both lifestyle factors to prevent overweight, fatty liver disease, and other metabolic diseases.

The study, conducted by the MRC Epidemiology Unit at the University of Cambridge, followed 7,256 adults participating in the Fenland Study for seven years. Researchers assessed dietary quality based on adherence to a Mediterranean-style diet, rich in fruits, vegetables, whole grains, legumes, nuts, and olive oil. Physical activity levels were tracked using sensors worn by the participants.

To measure changes in body composition, researchers utilized DEXA scans, which can differentiate between fat, muscle, and bone mass, as well as ultrasound to detect signs of fatty liver disease. The findings were published in the journal JAMA Network Open.

The data showed that improvements in diet and increased exercise, even when considered separately, contributed to less weight gain and reductions in both total and visceral fat – the type considered most dangerous. There was also a lower incidence of liver changes associated with fat accumulation. Understanding where fat accumulates in the body is crucial for assessing health risks, researchers say.

However, the most significant impact was observed among participants who simultaneously improved their diet and increased their physical activity. This group accumulated, on average, 1.9 kilograms (approximately 4.2 pounds) less total fat and 150 grams (approximately 5.3 ounces) less visceral fat over the course of the study, compared to those who did not change their habits. According to the researchers, this represents about 7% of total fat and 16% of initial visceral fat.

Even after adjusting for body mass index (BMI), the reduction in visceral fat remained significant. This reinforces the idea that this type of fat, located in the abdomen and around vital organs, is particularly responsive to the combination of a healthy diet and exercise. Subcutaneous fat, the fat just under the skin, showed a smaller impact.

“Weight alone doesn’t tell the whole story,” explained Shayan Aryannezhad, the study’s lead author. “It’s essential to look at where the fat is accumulating, as some types can be more harmful.” He emphasized that combining a balanced diet with regular physical activity is particularly effective in combating detrimental fat.

Co-author Nita Forouhi, also emphasized that the benefits extend beyond weight loss. “Sustained changes towards a healthier diet and increased energy expenditure help prevent disease and promote healthier aging,” she said. These findings highlight the importance of long-term lifestyle changes for overall well-being.

Based on the results, the researchers advocate for public policies that facilitate access to healthy foods and encourage increased physical activity. They hope their work will contribute to reducing obesity and associated health problems, as well as minimizing the social and psychological impacts related to weight and metabolic health.