The proof is in the pudding (actually skip the pudding and concentrate on the proof). As a nation, we have gained significant weight during the pandemic. Estimates are that on average Americans have gained 2 pounds during every month of lockdown. Not only is it more difficult to lose that weight as you get older, but specifically where on your body you have put on weight can make a big difference to your health and even mortality. When weight gathers around your middle- officially known as visceral fat or more commonly called belly fat- the fat can gather in your abdominal cavity surrounding and crowding major organs and raising your risk of diabetes, heart disease, heartburn, and sleep disruption. For a not-so-fun image of what visceral fat looks like, put down the Mountain Dew and look here. Experts say that waist circumference of over 35 inches for women and 40 inches for men puts you at higher risk for diabetes and heart disease.

New research underscores the risks posed to your health and well-being with the accumulation of visceral belly fat. For example, a new study published in the journal Menopause examines the relationship between belly fat accumulation and heart disease in women going through menopause. With heart disease as the number one killer of women in the United States, a rise in belly fat will elevate this risk further, even if a woman does not increase her BMI overall. As the study suggests, it’s one thing to gain weight in your thighs or hips but a more dangerous concern if the weight accumulates in and around your belly. And another study recently published in The BMJ highlights the specific risk caused by fat located in the belly rather than other areas of the body. The study reports that those with an “apple” shape rather than a “pear” shape stand a higher risk of death as a result. Plain and simple: “The more abdominal fat a person has, the higher their risk of dying from any cause.”

Attempts to lose that visceral belly fat will require discipline and devotion to both food and lifestyle, as there are no magic bullets to eliminating this dangerous excess fat. In fact, recent research suggests that stomach fat goes into a “preservation mode” when people try to lose weight by intermittent fasting, for example. Visceral fat seems to adapt and preserve itself in ways that other areas of the body may not. As US News recently reported, “Stubborn belly fat remains that final frontier in the realm of toning and weight loss, with many people struggling to get rid of it for years.”

Experts suggest that it’s possible to lose this weight, but likely you can’t directly target your waist but must look to an overall weight-loss strategy that will hopefully include your stomach. Weight loss expert Dr. Ayala Laufer-Cahana suggests that paying extra attention to your diet is important when attempting to lose belly fat, as sugar is the leading cause of belly fat accumulation, especially sugary drinks. Other effective strategies coincide with such frequently touted lifestyle changes as avoiding alcohol, managing stress and sleep better, introducing more plants and vegetables into your diet and keep measuring: apparently, the concrete success you will see as your waist size goes down will be a valuable motivator to keep going. Finally, some additional recommendations focus on strength training, core building, and other waist-focused exercises, along with upping your protein intake and limiting foods that bloat or constipate you. You’re not likely to see results quickly, but you should take some solace in knowing not only will the results accrue to your waist but you’ll be boosting your overall well-being in the process.