One fact about stomach fat you should know is this: It’s not just that squishy layer right under your skin — the kind you grab to see if you can “pinch an inch.” Visceral fat is the name for the kind that lies deep in your torso. It packs around your intestines, liver, and stomach. It can also line your arteries. And it can be risky for your health. But you don’t need special diets or exercises to lose it — just healthy habits.

It’s not just about the number on the scale. Researchers think the amount of deep fat around your middle is a better gauge of whether you’re at risk of serious health problems than either your weight or your BMI (body mass index). Not only can belly fat make your jeans too tight, too much of it could mean you’re more likely to get:

• Diabetes
• Fatty liver disease
• Heart disease
• High cholesterol
• Breast cancer
• Pancreatitis

You can’t tell how much visceral fat you have just by measuring your waist. That’s because the fat near your skin’s surface (called subcutaneous fat) is also part of your girth. But your measuring tape can give you a hint if you might end up with belly fat-related health issues. For women, waist measurements over 35 inches can raise a red flag. For men, it’s 40 inches.

Here’s a happy fact: Visceral fat is the first kind you lose. And to do that, you need to get moving. Your workout doesn’t have to be complicated. You might walk briskly for an hour a day. On a treadmill, you can set the incline higher for a metabolism boost. If you sit a lot, find ways to move. Set a timer on your phone to remind you to get up every half-hour or so. Or try a standing desk, and do squats as you work.

Do you talk with your hands? Tap your feet to tunes? Do people think you’re a bit hyper? All good. Fidgeting might not be “exercise,” and it won’t build muscle or stamina. But it counts as activity, and it burns calories. So the next time someone says you fidget too much, you can say you’re burning belly fat.

Apple cider vinegar has many clever uses. Reducing belly fat probably isn’t one of them, though trendy diets may say so. The tangy liquid comes from apples that are mashed, distilled, then fermented. Some people think the acetic acid it contains might boost health in some ways. Studies on animals have shown a glimmer of hope that it might help burn visceral fat. But there’s no scientific evidence that it has the same effect on people.

Beer often takes the rap for a tubby tummy — hence the term “beer belly.” Studies suggest it’s a bit more complicated than that, though. The foamy stuff has plenty of calories. So it might make you gain weight. But it doesn’t necessarily make the fat settle around your middle. A more likely culprit? Sodas and other sweetened drinks. Some research has suggested that sugar can boost belly fat.

To trim belly fat, be smart about your diet — eat sensible portions, lots of veggies, and little junk food. And instead of soda, consider green tea. A few studies have suggested that catechins, antioxidants found in green tea, might help (a little) to burn visceral fat. The results are far from certain. But one thing is clear: Subbing tea for sugary drinks will save calories. Just don’t load it up with honey or sugar.

Fish oil has long been considered a heart-healthy supplement. The FDA recently approved a drug made from fish oil to help control triglycerides, a fat found in your blood. But for busting belly fat? Not so much. A study of overweight men who took fish oil supplements found no change in their stomach fat.

For a long time, doctors thought extra weight could help keep your bones strong and protect you from fractures. But research shows that’s not necessarily true, at least when it comes to visceral fat. One study found that men with more belly fat had weaker bones. Another study looked at women who hadn’t yet gone through menopause. It found that those with more belly fat had lower bone density, a warning sign of osteoporosis.

Can’t resist fresh doughnuts? If you give in too often, they can bulk up your belly.

Better Bet: Stop at one. A glazed doughnut has 260 calories. The whole box packs 3,120 calories. A 200-pound man would have to run about 25 miles to work that off.

You do get some calcium from ice cream. But you also get 230 calories per half-cup, and that’s just for plain vanilla, no toppings.

Better Bet: Look for the slow-churned kind. It’s lower in fat, and many flavors have only 100 calories per half-cup.

A serving of 15 chips has 160 calories. But who stops at 15? Add just 2 tablespoons of French onion dip and you’ve piled on 60 more calories and 5 grams of fat.

Better Bet: Fat-free popcorn. Six cups have just 100 calories.

This cocktail is as fatty as it is trendy. It’s Scotch or vodka infused with bacon fat. Sometimes it’s served with a strip of bacon. At around 284 calories a glass, that’s more than in a doughnut.

Better Bet: Classic martini, in moderation. The alcohol still adds calories, but your heart will prefer the olive to a strip of bacon.

The average 12-ounce can of beer has about 150 calories. Those calories add up, just like anything else you eat or drink.

Better Bet: Light beer cuts your intake to about 100 calories a can.

What’s more all-American than cheering for your home team while noshing on a hot dog? Add extras, and the calories rise. One cheese dog has 390 calories and 8 grams of “bad” fat.

Better Bet: Peanuts. This classic ballpark snack is high in protein, fiber, and good fats.

If you’re the meat and potatoes type, you’d love a big, juicy steak that covers your plate. But a 16-ounce prime rib can have about 1,600 calories and about 60 grams of “bad” fat. That’s without any sides or appetizers.

Better Bet: Lean meat, such as sirloin, tenderloin, or flank steak. The piece should be the size of your fist, not your plate.

Pizza can be healthy. But if you like toppings such as pepperoni, sausage, ham, and beef, you could get more than 300 calories in one slice.

Better Bet: Instead, top pizza with veggies. You get extra fiber and nutrients, and up to 100 fewer calories per slice.

If it looks big and loaded, it will bloat your calorie budget, too. Some have more than 1,000 calories and up to 75 grams of fat.

Better Bet: Stick to a single grilled burger made with lean ground beef or lean turkey, or a veggie burger.

Want some fries with that? Most of us do, not knowing that a large order of fries can have as many calories as a burger.

Better Bet: Order a side salad or fruit cup.

Do you know how many calories are in a serving? Or how many servings are in a bottle? One 20-ounce bottle of regular soda packs 250 calories.

Better Bet: Water. If you’re seeking caffeine, try black coffee. A 20-ounce cup has almost no calories. Like milk? Make it nonfat to stay under 100 calories.

Tailgate party staples include beer, chips, and barbecue pork sandwiches on fluffy white rolls. The shredded pork may hit the spot before you settle in for the game. Yet each sandwich can have more than 600 calories, depending on the size.

Better Bet: Lean grilled chicken or burgers on whole wheat buns. Pair with healthier tailgate sides like baked beans and coleslaw.

An order of boneless buffalo-style chicken wings packs about 100 calories per wing, not counting dips! Blue cheese sauce adds another 300 calories and 33 grams of fat.

Better Bet: Grilled chicken strips. Make wings a rare treat.

A whole rack of ribs has 900 calories and a day’s worth of fat. The tasty sauce adds calories, sugar, and sodium.

Better Bet: Have half a rack of ribs, and save it for a special occasion. Add a baked sweet potato with a squeeze of lime juice or sprinkle of cinnamon to round out the meal.

One Danish pastry has about 250 calories and plenty of fat.

Better Bet: Fresh whole fruit and low-fat yogurt. Or whole wheat toast, topped with real-fruit spread, no butter.

There’s nothing wrong with convenience, but watch the size. Some dishes are very high in calories, sodium, and trans fats.

Better Bet: Read labels for lean frozen dinners made with whole grains.

If you can’t resist piling your plate, try to make smart choices. Load up on steamed vegetables and salad. Skip the fatty dressings and sauces.

Better Bet: Steer clear of buffets if you have trouble setting limits.

Not everything tasty pads your belly. In one study, yogurt (along with veggies, whole grains, fruits, and nuts) was among the foods not linked to weight gain. Another study linked eating dairy foods like yogurt to lower body fat and belly fat.

Bonus: Low-fat or nonfat yogurt boosts calcium. Look for those fortified with vitamin D. Most adults don’t get enough of either of these nutrients.

There is no magic food that burns fat. But eating more of any fruit, in place of fattier or high-calorie fare, can help you lose weight. Blueberries, and other fruits, are rich in nutrients that are good for you and are naturally sweet.

They may be your best friend against belly fat. One study found that people who eat more soluble fiber gain less belly fat than others over 5 years. Just 10 grams a day of soluble fiber made the difference. That’s about the amount in two small apples, a cup of green peas, and 1/2 cup of pinto beans.

Regular exercise can help you lose weight. Though you can’t do exercises to spot-reduce, being more active will help your whole body, including your belly. If you’re already overweight, shedding just 10% of your weight will improve your odds of staying healthy.