Do you feel like most of your weight sits in your belly? If so, you’re not alone. Excess fat that builds up around your waist — called central obesity — may affect your health in ways you might not expect.

Having too much belly fat can raise your risk for serious medical conditions. But there’s good news, too. You can start improving your health today by taking simple, easy-to-follow steps that support long-term recovery from obesity or being overweight. In this article, we’ll discuss what central obesity means for your health and provide seven simple ways to support your health.

Understanding Central Obesity

Central obesity — also called abdominal obesity or visceral obesity — is a condition where extra fat builds up around your belly. This belly fat is also known as central adiposity or abdominal fat. It’s deeper than the kind you can pinch under your skin. It wraps around important organs like your liver, stomach, and intestines.

Unlike subcutaneous fat (the fat right under your skin), visceral fat plays a bigger role in your overall health. It can cause changes in hormones and increase inflammation in your body. Over time, central obesity increases the risk of health conditions such as:

• Heart disease
• Type 2 diabetes or insulin resistance
• Hypertension (High blood pressure)
• High cholesterol (hypercholesterolemia, hyperlipidemia)
• Liver disease
• Metabolic syndrome
• Stroke
• Higher mortality rates (the number of people who die during a specific period of time)

How To Know if You Have Central Obesity

Even if your total body weight or body mass index (BMI) is in the normal range, you might still have central obesity. That’s why it’s important to look at more than just your weight. One of the most well-studied and important measures for determining central obesity is waist circumference. According to Wolters Kluwer UpToDate, a medical reference used by health providers, the following waist measurements are associated with higher health risks:

• Waist size of 40 inches (102 cm) or above for men
• Waist size of 35 inches (88 cm) or above for women

Your waist-to-hip ratio can also tell part of the story. You can find this by dividing the size of your waist by the size of your hips. A higher number usually means more belly fat. According to Wolters Kluwer UpToDate, a waist-to-hip ratio of 0.85 or above in women is linked to higher risks of heart disease and other health problems. For men, a score of 0.9 or higher is associated with the same risks.

Waist-to-height ratio is another way to measure central obesity. For this, you divide your waist size by your height. A waist-to-height ratio of 0.5 or more means you may have too much belly fat. In other words, your waist should be less than half of your height.

7 Ways To Support Your Health

If you have central obesity, the good news is that you can take small yet effective steps to improve your health and reduce your risk for problems down the road. These habits can help reduce belly fat, even if your weight doesn’t change much.

1. Choose Whole, Healthy Foods

What you eat can play a big role in managing central obesity. Healthy dietary changes can improve body composition and reduce visceral fat, even without major weight loss. Focus on foods that support good blood sugar and lower inflammation, such as:

• Fresh fruits and non-starchy vegetables like berries and leafy greens
• Whole grains, such as brown rice, quinoa, and oatmeal
• Lean proteins, including grilled chicken, tofu, eggs, and fish high in omega-3s
• Healthy fats like avocados, nuts, seeds, and olive oil

Even small dietary changes can lower blood sugar and improve your cholesterol. They can also help reduce inflammation and maintain healthy body fat levels.

While they’re OK in moderation, it’s best to limit intake of sugary drinks and ultra-processed snacks, like cookies and chips. Too much fried or fast food can lead to more body fat, weight gain, and a higher risk of obesity.

2. Move More Each Week

Physical exercise is one of the most effective tools for reducing central obesity. Physical activity helps decrease visceral fat, boost metabolism, and support healthy insulin function. It also builds muscle mass, which helps you burn more calories, even at rest.

Try to get at least 150 minutes of moderate-intensity activity each week. That’s about 30 minutes per day, five days per week. Mix in different types of physical activity to keep your routine from feeling stale. For example:

• Cardio — Brisk walking, swimming, or cycling helps burn fat and support heart health.
• Strength training — Lifting weights and body weight exercises increase muscle and improve body composition.
• High-intensity interval training — Short bursts of high effort followed by rest periods may help reduce belly fat and excess weight.

If you’re just starting out, begin with small steps and try different workouts to see what you like best. Even 10-minute sessions can be a great way to ease in. Always talk to your healthcare provider to find a routine that works for you, with easy steps that fit your life.

3. Get Enough Sleep

When it comes to reducing central obesity, sleep is just as important as diet and exercise. Poor sleep can throw off your metabolism, raise blood sugar levels, and increase hunger hormones like ghrelin. It can also raise your cortisol (stress hormone) levels, which leads to more fat stored around the belly.

According to the National Sleep Foundation, adults under 65 should aim for seven to nine hours of uninterrupted sleep per night. For adults over 65, seven to eight hours is fine. Getting enough sleep helps your body regulate insulin and lowers your risk for chronic disease. Here are some tips for creating a better sleep environment:

• Keep a consistent sleep and wake time.
• Limit screen time before bed.
• Avoid caffeine in the afternoon.
• Create a cool, dark place to sleep, between 60 and 67 degrees Fahrenheit.

4. Manage Stress Levels

When you’re under constant stress, your body makes more cortisol. This hormone can raise your blood sugar and cause excess visceral fat. Over time, high stress can lead to insulin resistance, chronic disease, and even changes in your body composition.

Finding healthy ways to lower stress and prioritize self-care can make a big difference for your mind and body. It may also lower your risk of cardiovascular disease and improve how efficiently your body uses energy. You may want to try:

• Doing gentle stretching or yoga
• Breathing exercises or meditation
• Listening to calming music
• Walking around the neighborhood or going on a hiking trail
• Talking to a friend, family member, or therapist

Even small acts of stress relief can reduce cortisol levels. When incorporated into your routine, these habits can have a protective effect on your health over time.

5. Focus On Health, Not Just Weight

It’s easy to believe that health only comes from losing weight, but that’s not true. Many people with a higher body weight or BMI can still improve their health with small, realistic, and consistent lifestyle changes. Even without big changes in body weight, you can:

• Lower your cholesterol
• Improve blood sugar and insulin resistance
• Reduce inflammation
• Protect your heart, liver, and pancreas

Over time, focusing on these measurable factors can lower your risk of type 2 diabetes, hypertension, and cardiovascular disease.

6. Stay Consistent With Small Changes

Big health wins often come from small and steady long-term habits. You don’t need to overhaul your whole life overnight. In fact, trying to do too much too fast can backfire. The key is to pick one thing and stick with it. Once it becomes routine, build from there.

A good place to start might be by drinking more water, adding one vegetable to dinner, or taking a 15-minute walk after lunch. Smaller steps are easier to stick with and can still improve your metabolic health, reduce visceral fat, and support long-term weight management. Each small lifestyle change is one step closer to protecting your health and lowering your risk factors over time. If you slip up or miss a day, that’s OK. Give yourself grace and start fresh tomorrow.

7. Talk With Your Healthcare Team

If you think you might have central obesity, talk with your healthcare team. They can check your waist circumference, run blood tests, and screen for related health problems. Even if you feel fine now, early screening can catch issues before they become serious.

Your doctor and dietitian can also help you build a plan that fits your life and schedule, whether that’s healthy eating, physical activity, or other interventions. Your body and your mind are connected. If you can, talk to a mental health specialist to see if your emotions might be affecting your health. You don’t have to figure it out alone. Having support throughout the process can help you stay on track and work toward a healthier future.

Find Your Team

On MyObesityTeam, the social network for people with obesity and their loved ones, more than 57,000 members come together to ask questions, give advice, and share their stories with others who understand life with obesity.

Are you living with central obesity? What lifestyle changes have been most effective for you? Share your experience in the comments below, or start a conversation by posting on your Activities page.