Combined healthy eating and exercise more effectively reduce harmful visceral fat, study shows - Video

When it comes to keeping that stubborn belly fat at bay, why settle for only one when you can have the power of two? A new study from the University of Cambridge, published in JAMA Network Open, suggests that combining better diet quality with increased physical activity is more effective in preventing harmful abdominal fat gain than modifying just one behavior.

The research used data from 7,256 UK adults in the Fenland Study, tracking physical activity energy expenditure via wearable heart rate and movement sensors over seven years, alongside dietary patterns measured by Mediterranean diet adherence.

Researchers assessed body fat distribution using DEXA scans and ultrasound to detect fatty liver. Improvements in either diet or physical activity independently correlated with less weight gain, reduced overall, subcutaneous, and visceral fat, and lower fatty liver incidence.

However, simultaneous positive changes in both diet and exercise yielded the greatest reductions-participants improving both behaviors gained nearly 1.9 kg less total fat and 150 g less visceral fat, reflecting significant health benefits.

Interestingly, changes in visceral fat, a dangerous fat surrounding internal organs linked to diabetes and heart disease, were especially responsive to lifestyle improvements, even after adjusting for BMI. This reinforces that fat loss location critically affects metabolic health.

First author Dr. Shayan Aryannezhad emphasized that focusing not only on weight but on fat distribution through both diet and exercise can better prevent chronic diseases and promote healthy ageing. Senior author Professor Nita Forouhi highlighted the importance of policy measures to create environments supporting healthier food and activity choices.

This study underscores the power of small, sustained lifestyle changes targeting both nutrition and physical activity. By adopting a Mediterranean-style diet and engaging in regular movement, individuals can substantially improve their body composition, reduce disease risk, and support longevity, even amid modern challenges promoting unhealthy habits.

REFERENCE: Aryannezhad, S., et al. (2025) Concurrent Changes in Diet Quality and Physical Activity and Association With Adiposity in Adults. JAMA Network Open. DOI: 10.1001/jamanetworkopen.2025.45232. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2841742