From the Guidelines
To reduce belly fat, focus on a combination of regular exercise, a balanced diet, and lifestyle changes, aiming for at least 150 minutes of moderate-intensity aerobic exercise weekly, as recommended by the most recent guidelines 1. When it comes to exercise, moderate-intensity aerobic exercise, such as brisk walking, swimming, or cycling, can help decrease visceral adiposity and achieve modest weight loss, with a mean effect of −2 kg to −3 kg 1. Additionally, incorporating resistance training 2-3 times a week can help preserve lean/fat-free mass during weight loss 1. Some key points to consider when creating a belly fat reduction plan include:
- Aim for 150 to 300 min/wk of moderate or 75 to 150 min/wk of vigorous physical activity 1
- Incorporate resistance training 2 to 3 times a week to preserve lean/fat-free mass during weight loss 1
- Encourage nonsedentary behaviors throughout the day, such as walking for 2 minutes each hour or using stairs 1
- Consider using wearable activity trackers to encourage increased physical activity, which can lead to an additional 1800 steps per day on average, or 0.5 to 1.5 kg of weight loss 1 While other studies suggest that high-intensity interval training may help improve body composition more than moderate-intensity continuous training 1, the most recent and highest quality study prioritizes moderate-intensity aerobic exercise and resistance training 1. It's also important to note that lifestyle therapy, including dietary and exercise therapies, can reduce body fat, increase lean body mass, and reduce body weight 1, but the specifics of these therapies should be guided by the most recent and highest quality evidence 1.
From the FDA Drug Label
Use for weight loss in overweight adults, 18 years and older, when used along with a reduced-calorie and low-fat diet The answer to reducing belly fat is to use orlistat (PO) along with a reduced-calorie and low-fat diet in overweight adults, 18 years and older 2.
From the Research
Reducing Belly Fat
To reduce belly fat, several strategies can be employed, including dietary changes and medication.
- An energy deficit is the most important factor in weight loss, which can be achieved through a low-calorie diet with a low fat or carbohydrate content 3.
- Some macronutrient composition-based diets, such as the ketogenic diet or high-protein diet, could be considered in some cases, although the potential risks and long-term effectiveness remain unknown 3.
- Meal timing is also an important factor in weight management, and higher-calorie breakfasts in combination with overnight fasting may help to prevent obesity 3.
- Orlistat, a non-centrally acting anti-obesity agent, can inhibit dietary fat absorption by about 30% and has been shown to reduce weight in obese adults and adolescents when used in combination with a hypocaloric diet 4, 5, 6.
- Orlistat has also been associated with beneficial effects on cardiovascular risk factors, including total and low-density lipoprotein cholesterol, blood pressure, and plasma glucose 4, 5, 6.
Medication and Lifestyle Changes
- Orlistat is generally well tolerated, with gastrointestinal adverse events being most commonly reported 5, 6.
- The use of orlistat in combination with lifestyle and dietary intervention is an attractive option for the treatment of patients with obesity, especially those with associated comorbidities or at risk of developing type 2 diabetes 5.
- It is essential to note that orlistat is indicated for patients with a body mass index (BMI) of at least 30 kg/m2 or 28 kg/m2 in the presence of obesity-associated complications 6.
- Recent studies show many beneficial biochemical changes in obesity-related pathological metabolic processes during the administration of orlistat 7.