Title : 20 effective tips to lose belly fat (backed by science)
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20 effective tips to lose belly fat (backed by science)
fat in the abdominal area is also called visceral fat, and is severely damaging.
This type of fat is a major risk factor for type 2 diabetes and heart disease, to name a few ( 1 ).
Many health organizations use BMI (body mass index) to classify weight and predict the risk of metabolic disease. However, this is misleading.
People with excess abdominal fat are at increased risk, even if they are thin on the outside ( 2 ).
Despite the loss of fat in this area can be difficult, there are several things you can do to reduce excess abdominal fat .
Here are 20 effective tips to lose belly fat, backed by scientific studies.
1. Eat plenty of soluble fiber
Soluble fiber absorbs water and forms a gel that helps slow the food that passes through your digestive system.
Studies show this type of fiber promotes weight loss by helping you feel full so you naturally eat less. You can also decrease the amount of calories your body absorbs from food ( 3 4 5 ).
What is more, soluble fiber can help fight belly fat. A large observational study of more than 1,100 adults found that for every increase of 10 grams of soluble fiber intake, increased belly fat decreased by 3.7% over a period of 5 years ( 6 ).
Make an effort to consume fiber-rich foods every day. Excellent sources of soluble fiber include flaxseed, shirataki noodles , Brussels sprouts, avocados , vegetables and berries.
2. Avoid foods that contain trans fats
Trans fats are created by pumping hydrogen unsaturated fats such as soybean oil.
are found in some margarines and spreads, and also added to some packaged foods.
These fats have been linked to inflammation, heart disease, resistance to insulin and increased abdominal fat in observational studies and animals ( 7 8 9 ).
A 6-year study found that monkeys who ate a diet high in trans fats gained 33% more abdominal than monkeys who ate a diet high in monounsaturated fats ( 10 ).
To help reduce belly fat and protect their health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as "partially hydrogenated" fats.
3. Do not drink too much alcohol
Alcohol may have health benefits in small amounts, but it is seriously harmful if you drink too much.
Research suggests too much alcohol can also make gain belly fat .
Observational studies linking excessive consumption of alcohol with a significantly increased risk of central obesity - that is, the accumulation of excess fat around the waist ( 11 12 )
.reduce consumption of alcohol can help reduce waist size. No need to give it up completely if you enjoy it, but limiting the amount you drink in a day can help.
In a study of more than 2,000 people, those who drank alcohol daily, but an average of less than one drink per day had less abdominal fat than those who drank less frequently but consume more alcohol in drinking days ( 12 ).
4. Eat a diet high in protein
Protein is an important nutrient weight control.
The high protein intake increases the release of PYY fullness hormone , which decreases appetite and promotes satiety. The protein also increases the metabolic rate and helps maintain muscle mass during weight loss ( 13 14 15 ).
Many observational studies show that people who consume more protein tend to have less abdominal fat than those who eat a low-protein diet ( 16 17 , 18 ).
Be sure to include good protein source at each meal, such as meat, fish, eggs, dairy products, whey protein or nuts.
5. Reduce stress levels
Stress may increase belly fat by activating the adrenal glands to produce cortisol, also known as the "stress hormone".
Research shows high levels of cortisol increase appetite and storage unit abdominal fat ( 19 20 ).
What's more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further increases the accumulation of fat around half ( 21 ).
To help reduce belly fat, engage in pleasurable activities that relieve stress. The practice of yoga or meditation can be effective methods.
6. Do not eat a lot of sugary foods
contains sugar fructose , which has been linked to several chronic diseases when it consumed in excess.
These include heart disease, type 2 diabetes, obesity and fatty liver disease ( 22 23 24 ) .
Observational studies show a relationship between high sugar intake and increased abdominal fat ( 25 26 ).
it is important to realize that something more than refined sugar can lead to increased belly fat. Even the "healthy" sugars (such as Real honey ) should be used sparingly.
7. Do aerobic exercise (cardio)
Aerobic exercise (cardiovascular) is an effective way to improve burn calories and health .
Studies also show that it is one of the most effective forms of exercise to reduce belly fat. However, the results are mixed on whether moderate or high intensity exercise intensity is more beneficial ( 27 28 29 ).
Regardless of the intensity, frequency and amount of exercise is important. One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week versus 150 minutes per week ( 30 ).
8. Reduce your intake of carbohydrates, especially refined carbohydrates
Reducing the intake of carbohydrates can be very beneficial for fat loss, including Abdominal fat.
Diets with less than 50 grams of carbohydrates per day fat loss cause belly in overweight people, people at risk of diabetes and type 2 women with ovarian syndrome polycystic ( 31 , 32 , 33 ).
You do not have to follow a strict low-carb diet. Some research suggests that a simple replacement refined carbohydrates unprocessed starchy carbohydrates can improve metabolic health and reduce belly fat ( 34 35 ) .
In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who ate diets high in refined grains ( 36 ).
9. Replace part of your fat for cooking with coconut oil
Coconut oil is one of the healthy fats you can eat .
Studies show that medium chain fats in coconut oil can increase metabolism and decrease the amount of fat stored in response to the intake of high calorie ( 37 , 38 ).
Controlled studies suggest that it may also lead to loss of abdominal fat.
In one study, obese men who took coconut oil daily for 12 weeks lost an average of 1.1 inches (2.86 cm) from the waist without intentionally changing its diets or exercise routines ( 39 40 ).
To increase the loss of belly fat, it is best to take about 2 tablespoons (30 ml) coconut oil per day, which is the amount used in most studies reported good results.
However, note that coconut oil is still high in calories. Instead of adding fat to your diet, replace some of the fat that is already eating with coconut oil.
10. Perform resistance training (lifting weights)
Resistance training, also known as weight lifting or strength training, it is important to preserve and increase muscle mass.
Based on studies in people with prediabetes, type 2 diabetes and fatty liver disease, resistance training can also be beneficial for losing belly fat ( 41 42 ).
Indeed, a study in overweight adolescents showed that a combination of strength training and aerobic exercise led to greater reduction in visceral fat ( 43 ).
If you decide to start lifting weights, it's a good idea to get advice from a certified personal trainer.
11. Avoid sugar-sweetened beverages
Sugary drinks are loaded with liquid fructose, which may increase belly fat.
Studies show that sugary drinks lead to increased fat in the liver. A 10-week study demonstrated a significant increase in abdominal fat in people who consumed drinks with high fructose ( 44 45 46 ).
sugary drinks seem to be even worse than foods high in sugar. Because your brain does not process liquid calories in the same way that makes it solid, it is very likely to end up consuming too many calories later and store them as fat ( 47 48 ).
To lose belly fat, it is best to completely avoid sugary drinks like soda, punch and sweet tea as well as alcoholic mixers that contain sugar.
12. Get plenty of sleep
Sleep is important for many aspects of health, including your weight. Studies show that people who do not get enough sleep tend to gain more weight, which may include belly fat ( 49 50 ).
A 16-year study of more than 68,000 women found that those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night ( 51 ).
The condition known as sleep apnea, where breathing stops intermittently actually overnight, has also been linked with excess visceral fat ( 52 ).
In addition to sleeping at least 7 hours a night, make sure you are getting enough sleep quality .
If you suspect you may have sleep apnea or another sleep disorder, talk to a doctor and get treated.
13. Keep track of your food intake and exercise
There are many things that can help you lose weight and belly fat, but consuming fewer calories than your body needs to maintain weight is key ( 53 ).
Keeping a food diary or using an online monitoring program of food or application can help control your calorie intake. This strategy has been shown to be beneficial for weight loss ( 54 55 ).
In addition, tracking tools foods help to see their intake of protein, carbohydrates, fiber and micronutrients. Many also allow you to record your exercise and physical activity.
free apps can find 5 / website to keep track of nutrient and calorie consumption on this page .
14. Eating fatty fish each week
Fatty fish are incredibly healthy .
are rich in quality protein and omega-3 that protect you from disease ( 56 57 ).
Some evidence also suggests that these omega-3 fats can help reduce visceral fat.
Studies in adults and children with program fatty liver disease supplements of fish oil can significantly reduce the liver and abdominal fat ( 58 59 , 60 ).
I Try 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, which is equally high in sugar as soft drinks and other sweetened beverages .
Drinking large amounts can carry the same risk of increased abdominal fat ( 61 ).
An 8-ounce (248 gram) serving of unsweetened apple juice contains 24 grams of sugar, half of which is fructose ( 62 ).
To help reduce excess belly fat, instead of fruit juice with water, iced tea without sugar or sparkling water with a slice of lemon or lime.
16. Add the apple cider vinegar to your diet
drinking apple cider vinegar has impressive health benefits , including reducing sugar levels in the blood ( 63 ).
contains a compound called acetic acid, which has been shown to reduce the accumulation of abdominal fat in several animal studies ( 64 65 66 ).
In a controlled study of obese men, those who took 1 tablespoon apple cider vinegar daily for 12 weeks lost half an inch (1.4 cm) from the waist ( 67 ).
Although there are still no other human studies, taking 1 to 2 tablespoons cider vinegar apple a day is safe for most people and may lead to loss of modest fat .
17. Eat probiotic foods or take a probiotic supplement
Probiotics are bacteria found in some foods and supplements. They have all kinds of health benefits, including improved intestinal health and improved immune function ( 68 ).
Researchers have found different types of bacteria play a role in weight regulation, and has the right balance can help with weight loss, including loss of belly fat.
Those shown to reduce belly fat include members of the Lactobacillus family . These include Lactobacillus fermentum Lactobacillus amylovorus and especially Lactobacillus gasseri ( 69 70 71 72 ).
Probiotic supplements typically contain several types of bacteria, so be sure to buy one that provides one or more of these bacterial strains.
18. Try intermittent fasting
intermittent fasting has become very popular for loss weight.
is an eating pattern that cycles between periods of feeding and fasting periods ( 73 ).
One popular method it involves fasting 24 hours once or twice a week. Another involves fasting every day for 16 hours and eat all the food over a period of 8 hours.
In a review of studies on intermittent fasting and fasting on alternate days, people experienced a decrease of 4-7% of abdominal fat within 6-24 weeks ( 74 ).
More details :. How intermittent fasting helps you lose weight and belly fat
19. Drinking green tea
Green tea is a exceptionally healthy drink .
contains Caffeine and gallate antioxidant epigallocatechin gallate (EGCG), both of which appear to increase metabolism ( 75 76 ).
EGCG is a catechin, several studies suggest that it may be effective to lose belly fat. The effect may be enhanced when the consumption of green tea combined with exercise ( 77 78 79 ).
20. Change your lifestyle and combine different methods
If you do only one of the items on this list, then it will not have a big effect on your own.
If you want good results, then it is necessary that combine different methods that have proven effective.
Interestingly, many of them are the same things we usually associate with healthy eating and healthy lifestyle .
Therefore, change your lifestyle in the long term is the key to losing your belly and keep it off.
When you have healthy habits and eating real food, fat loss tends to follow as a natural side effect.
More about losing belly fat and related topics:
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