“The Big Apple” is a nickname for New York City, but it might as well refer to the entire country. Because Americans, research suggests, are getting more and more apple-shaped by the minute—adding inches to their bellies that pose an immediate threat to their health, happiness, even financial futures. A full 54% percent of U.S. adults now have central obesity (colloquially referred to as “belly fat,” and clinically defined as a waistline of more than 35 inches in women and more than 40 inches in men), up from 46% in 1999-2000, according to a study from the U.S. Centers for Disease Control and Prevention.

The average U.S. waist circumference has also grown to an average 38.8 inches, up more than 1 inch in about a dozen years. It’s more than a fashion crisis. Belly fat, or visceral fat, is the most dangerous type of fat there is. This deadly fat wraps around the organs deep in your abdomen, spiking your risk for diabetes, heart disease, stroke, and metabolic syndrome. You can’t see or pinch visceral fat, and it’s often associated with a large waist. Ditch it and you’ll not only save your health, but you’ll also lose weight and trim your waistline.

The good news is you can start blasting both types of fat today with these healthy habits. And while you’re at it, add The 7 Healthiest Foods to Eat Right Now to your diet, too.

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