Flat belly, not fat belly
It's estimated that at least 60% of Americans have a waist circumference that's oversized, making them vulnerable to diabetes, heart disease, high blood pressure, fatty liver disease, lower back pain, sleep apnea and an increased risk for gout. (A healthy waist size is under 40 inches for men and under 34 inches for women.) In addition, almost 75% of folks have a weight to height ratio (figured by dividing waist circumference in inches by height in inches) that exceeds 4.2 to 4.4 for women and 4.3 to 5.2 for men. That also causes severe chronic illnesses, metabolic dysfunction, and premature mortality.
It's the accumulation of visceral belly fat that snuggles in around your organs that expands your waistline and triggers inflammation and those chronic conditions, disrupts brain function and causes premature aging.
Belly fat accumulates because you eat sugary and highly processed foods and beverages and don't get enough physical activity or sleep. Smoking and excess alcohol also promote stored belly fat. If you're carrying extra luggage around your waistline, it's time to unpack.
-- Eliminate refined carbs and processed foods. One Johns Hopkins University study found that, over six months, folks on a low-carb diet lost 10 more pounds than those on a low-fat diet.
-- Get moving -- that reduces fat inside cells in your muscles and liver. Then, blood levels of insulin decrease. If left unchecked, insulin can signal your body to store fat.
-- Want help? Check out the AI coaching program at 4YOUngevity.com and tune into my podcasts on PodcastHealth.com -- start with "Self-Engineering a Longer Life."
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at drmikerealage@gmail.com.
(c)2026 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2026 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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