Some Tips to Lose Belly Fat
Belly fat is more than just a nuisance that makes your clothes feel tight. Around the world, most people are concerned about how to lose belly fat. Fat inside the belly area is also termed visceral fat, and it is seriously harmful. This type of fat is a major risk factor for type 2 diabetes and heart disease.
Many health organizations use BMI (body mass index) to classify weight and predict the risk of metabolic disease. People with excess belly fat are at an increased risk, even if they look thin on the outside. Although losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat. Here are some effective tips to lose belly fat.
1. Eat Soluble Fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system. Studies show this type of fiber promotes weight loss by helping you feel full so you naturally eat less. It may also decrease the amount of calories your body absorbs from food.
Moreover, soluble fiber may help fight belly fat. An observational study found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period
Make an effort to consume high-fiber foods every day. Excellent sources of soluble fiber include flaxseeds, shirataki noodles, Brussels sprouts, avocados, legumes and blackberries.
2. Avoid Trans Fats
Trans fats are created by pumping hydrogen into unsaturated fats such as soybean oil.
They’re found in some margarines and spreads, and they’re also added to some packaged foods.
These fats have been linked to inflammation, heart disease, insulin resistance and abdominal fat gain in observational and animal studies
A 6-year study found that monkeys who ate a high-trans-fat diet gained 33% more abdominal fat than monkeys that ate a diet high in monounsaturated fat .
To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as “partially hydrogenated” fats.
3. Avoid Alcohol
Alcohol can have health benefits in small amounts, but it is seriously harmful if you drink too much. Research suggests too much alcohol can also make you gain belly fat.
Studies found that, alcohol create excess fat storage around the waist
4. Eat a High-Protein Diet
Protein is an extremely important nutrient for weight control. High protein intake increases release of the fullness hormone PYY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you retain muscle mass during weight loss
Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower-protein diet
So include a good protein source at every meal, such as meat, fish, eggs, dairy, whey protein or nuts.
5. Reduce Your Stress Levels
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the “stress hormone.”
Research shows high cortisol levels increase appetite and drive abdominal fat storage.
Moreover, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle.
To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods to be relieved from stress.
6. Eat less Sugary Foods
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess. These include heart disease, type 2 diabetes, obesity and fatty liver disease
Studies show a relationship between high sugar intake and increased abdominal
It’s important to realize that more than just refined sugar can lead to belly fat gain. Even “healthier” sugars (such as real honey) should be used sparingly.
7. Do Aerobic Exercise
Aerobic exercise (cardio) is an effective way to improve health and burn calories.
Studies also show it is one of the most effective forms of exercise for reducing belly fat. However, moderate-intensity or high-intensity exercise is more beneficial
Regardless of intensity, how often and how much you exercise is important. One study found postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week versus 150 minutes per week
8.Take less Carbohydrates.
Reducing crab intake can be very beneficial for losing fat, including abdominal fat.
Diets with under 50 grams of carbs per day cause belly fat loss in overweight people, those at risk of type 2 diabetes and women with polycystic ovary syndrome (PCOS)
You don’t have to follow a strict low-carb diet. Some research suggests that simply replacing refined crabs with unprocessed starchy carbs may improve metabolic health and reduce belly fat
9. Cooking With Coconut Oil
Coconut oil is one of the healthiest fats you can eat. Studies show that the medium-chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in response to high calorie intake .
In one study, obese men who took coconut oil daily for 12 weeks lost an average of 1.1 inch (2.86 cm) from their waists without intentionally changing their diets or exercise routines
However, keep in mind that coconut oil is still high in calories. Instead of adding extra fat to your diet, replace some of the fats you are already eating with coconut oil.
10. Perform Weight Lifting.
Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.
Based on studies in people with prediabetes, type 2 diabetes and fatty liver disease, resistance training may also be beneficial for belly fat loss
If you decide to start weight lifting, it is a good idea to get advice from a certified personal trainer.
11. Avoid Sugar-Sweetened Beverages
Sugar-sweetened beverages are loaded with liquid fructose, which can make you gain belly fat.
Studies show that sugary drinks lead to increased fat in the liver. Sugary beverages appear to be even worse than high-sugar foods. Because your brain doesn’t process liquid calories the same way it does solid ones, you’re likely to end up consuming too many calories later on and storing them as fat.
To lose belly fat, it’s best to completely avoid sugar-sweetened beverages such as soda, punch and sweet tea, as well as alcoholic mixers containing sugar.
12. Restful Sleep
Sleep is important for many aspects of health, including your weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat
In addition to sleeping at least 7 hours per night, make sure you’re getting sufficient quality sleep.
If you suspect you may have sleep apnea or another sleep disorder, speak to a doctor and get treated.
13. Track Your Food Intake and Exercise
Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key
Keeping a food diary or using an online food tracker or app can help you monitor your calorie intake. This strategy has been shown to be beneficial for weight loss
In addition, food-tracking tools help you see your intake of protein, carbs, fiber and micronutrients
14. Eat Fatty Fish Every Week
Fatty fish are incredibly healthy. They are rich in quality protein and omega-3 fats that protect you from disease
Studies in adults and children with fatty liver disease show supplements can significantly reduce liver and abdominal fat
Aim to get 2-3 servings of fatty fish per week. Good choices include salmon, herring, sardines, mackerel and anchovies.
15. Stop Drinking Fruit Juice
Although fruit juice provides vitamins and minerals, it’s just as high in sugar as soda and other sweetened beverages. Drinking large amounts may carry the same risk for abdominal fat gain.
An 8-ounce (248-gram) serving of unsweetened apple juice contains 24 grams of sugar, half of which is fructose.
To help reduce excess belly fat, replace fruit juice with water, unsweetened iced tea or sparkling water with a wedge of lemon or lime.
16. Add Apple Cider Vinegar to Your Diet.
Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels. It contains a compound called acetic acid, which has been shown to reduce abdominal fat storage.
In a controlled study of obese men, those who took 1 tablespoon of apple cider vinegar per day for 12 weeks lost half an inch (1.4 cm) from their waists.
17. Eat Pro biotic Foods.
Probiotics are bacteria found in some foods and supplements. They have all sorts of health benefits, including improved gut health and enhanced immune function
Researchers have found different types of bacteria play a role in weight regulation, and having the right balance can help with weight loss, including loss of belly fat.
18. Try Intermittent Fasting
Intermittent fasting is also a means for weight loss. It is an eating pattern that cycles between periods of eating and periods of fasting.
One popular method involves 24-hour fasts once or twice a week. Another involves fasting every day for 16 hours and eating all your food in an 8 hour period.
Studies found that, intermittent fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within a period of 6-24 weeks.
19. Drinking Green Tea
Green tea is an exceptionally healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG) , both of which appear to boost metabolism.
20. Changing Lifestyle.
If you do just one of the items on this list, then it won’t have a big effect on its own. If you want good results, then you need to combine different methods that have been shown to be effective.
Many of these are the same things generally associated with healthy eating and an overall healthy lifestyle. Therefore, changing lifestyle for the long-term is the key to losing your belly fat and keeping it off.