Health column

“How to lose belly fat” is one of the most searched health topics. But the recommendations of official organisations are not about special procedures or diets; they rest on basics that are simpler than you might expect. Visceral fat decreases along with total body fat, so there is no secret way to lose fat from the abdomen alone.

The goal: 5–10% of body weight in 6 months

The Korea Disease Control and Prevention Agency (KDCA) sets, as the first goal of obesity management, a 5–10% loss of your current body weight over 6 months. For someone who weighs 80 kg, that is 4–8 kg. Keeping the weight you have lost matters more than rapid weight loss.

Movement: 150 minutes of aerobic exercise + strength training 2–3 times

The KDCA recommends at least 150 minutes of aerobic exercise a week (3–5 days a week) and muscle-strengthening exercise 2–3 times a week. The WHO also recommends 150–300 minutes of moderate-intensity physical activity a week and muscle-strengthening activity on 2 or more days a week. Strength training helps protect muscle mass and maintain basal energy expenditure.

Diet: change rather than cut

• Cut back on sugar-sweetened drinks, snacks and alcohol. Sugar that comes in liquid form adds calories without making you feel full.
• Choose whole grains instead of white rice and white bread, and fill half your plate with vegetables.
• Don’t skip meals. Overeating after skipping tends to add abdominal fat.

Check: measure your waist every month

Waist circumference shows changes in visceral fat better than the number on the scale. The goal is below 90 cm for men and below 85 cm for women (Korean criteria).

Check your BMI and waist circumference