13 Effective Tips to Lose Belly Fat
You’ve been possessed, and I know what you’re going through right now, when your clothes are too tight, and you don’t move comfortably, it’s really hard, but don’t worry. Here are 13 effective tips for losing belly fat that is backed by scientific studies.
One type of belly fat – called visceral fat – can be a major risk factor for type 2 diabetes, heart disease, and other conditions.
Many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic disease.
However, this is often misleading, as people with excess belly fat are at higher risk, even if they appear thin.
Although it is often difficult to lose fat in this area, there are several ways to reduce excess belly fat.
Here are 13 effective tips for losing belly fat that is backed by scientific studies.
1. eat plenty of soluble fiber
Soluble fiber absorbs water and forms a gel that helps make it harder for food to pass through the gastrointestinal system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you’ll naturally eat less. it will also reduce the number of calories your body absorbs from food.
In addition, soluble fiber can help fight belly fat.
Studies are confirming that the percentage of belly fat decreased by a good percentage, especially from eating fiber that melts quickly
Try to eat fiber-rich foods every day. Some excellent sources of soluble fiber are:
- Shirataki noodles
- Brussels sprouts
2 Avoid eating foods that contain trans fats:
These trans fats are produced by pumping hydrogen into saturated fats.
They are found in some margarine and spreads and are also commonly added to packaged foods, but many food manufacturers have stopped using them.
These fats have been linked to inflammation, heart disease, insulin resistance, and fat accumulation in the abdomen in observational and animal studies.
A 6-year study found that monkeys on a diet rich in trans fats accumulated 33% more belly fat than monkeys on a diet rich in monounsaturated fats.
To reduce belly fat and protect your health, read ingredient labels carefully and avoid products containing trans fats.
3. Reducing the amount of alcohol consumption.
Alcohol can be beneficial to health in small amounts, but it is very harmful if drunk in excess.
Research suggests that excessive alcohol consumption can also lead to increased belly fat.
Stopping alcohol consumption can help reduce waist circumference. You don’t have to give it up completely, but limiting the amount you drink per day can help.
A study on alcohol consumption involved 2,000 people.
The results showed that those who drank alcohol every day but had only one drink a day on average had less belly fat than those who drank less frequently but drank more alcohol.
4. eat a diet rich in protein
Protein is a particularly important nutrient for weight control.
Eating a lot of protein helps in the secretion of the satiety hormone and helps to reduce eating a lot.
Protein also increases heart rate and helps maintain muscle mass during weight loss.
Many observational studies show that people who consume more protein tend to have less belly fat than those on a lower protein diet.
Be sure to include an honest source of protein at every meal, such as
- Dairy products
- Whey protein
5. Stay away from things that cause you to stress:
It is known that stress helps stimulate the adrenal glands responsible for the secretion of cortisol so that it makes a person eat in an unhealthy way.
Research shows that elevated cortisol levels increase appetite and promote the storage of belly fat.
To reduce belly fat, engage in pleasurable activities that reduce stress. Yoga
6- Don’t eat too many sugary foods
Sugar contains fructose, which has been linked to many chronic diseases when over-taken.
These include heart disease, diabetes, obesity, and fatty liver disease.
Observational studies show a relationship between eating large amounts of sugar and increasing fat in the abdominal area.
It is important to realize that more than just refined sugar can lead to increased abdominal fat. Even healthy sugars, such as real honey, should be used in moderation.
7. Aerobic exercise (heart)
Exercise is an effective way to improve your health and burn calories.
Studies also show that it is one of the most effective forms of exercise to reduce abdominal fat. However, the results are mixed with whether moderate or high-intensity exercises are more beneficial.
However, the frequency and duration of the exercise program are more important than its intensity.
One study found that postmenopausal women lost more fat from all regions when they exercised 300 minutes a week, compared to those who exercised 150 minutes a week.
8. Reduce carbohydrates – especially refined carbohydrates
Reducing carbohydrate intake can be very beneficial for fat loss, including abdominal fat.
Diets containing less than 50 grams of carbohydrates per day cause abdominal fat loss in overweight people at risk of type 2 diabetes and women with PCOS.
You don’t have to follow a strict low-carb diet. Some research suggests that replacing refined carbohydrates with unprocessed starchy carbohydrates may improve metabolic health and reduce abdominal fat.
In Framingham’s famous heart study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who ate meals rich in refined grains.
9. Cook with coconut oil:
Coconut oil is one of the healthiest oils you can cook with
Studies suggest that medium-chain fats in coconut oil may boost metabolism and reduce the amount of fat they store in response to high-calorie intake.
Controlled studies suggest that it may also lead to abdominal fat loss.
In one study, obese men who ate coconut oil daily for 12 weeks lost an average of 1.1 inches (2.86 cm) of their waist without changing their diet or exercising on purpose.
However, evidence of the benefits of coconut oil for abdominal fat loss is weak and controversial.
Also, keep in mind that coconut oil contains a high-calorie content. Instead of adding more fat to your diet, replace some of the fat you’ve already eaten with coconut oil.
10. Perform resistance exercises (weightlifting)
Resistance training, also known as weightlifting or strength training, is important for maintaining and gaining muscle mass.
Based on studies involving people with prediabetes, type 2 diabetes, and fatty liver disease, resistance training may also be useful for abdominal fat loss.
In fact, a study involving overweight teenagers showed that combining strength and aerobic exercises led to the greatest reduction in the visceral.
If you decide to start lifting weights, it is best to get advice from a certified personal trainer.
11. Avoid consuming sugary drinks
Sugar-sweetened beverages are full of liquid fructose, which increases abdominal fat.
Studies indicate that sugary drinks increase liver fat. A 10-week study found a significant increase in abdominal fat in people who had high fructose drinks.
Sugary drinks seem worse than sugar-rich foods.
Since your mind doesn’t process liquid calories the same way as solid calories, you’ll probably end up consuming a lot of calories later and storing them in fat.
For the loss of abdominal fat, it is best to avoid sugar-sweetened drinks just like:
- Soft drink
- Sweet tea
- Alcohol mixers containing sugar
12. Get plenty of rest:
Sleep is one of the necessary things in human life, thanks to it rests the mind and all parts of the body, and studies are confirming that a person who does not sleep enough increases fat on the level of the abdomen.
In this, they found that people who sleep less than 5 hours a day are more likely to increase abdominal fat compared to people who sleep enough hours.
Excess belly fat has been linked to sleep apnea. If you suspect that you suffer from this problem, it is necessary to visit a doctor to be sure.
13. Exercising and eating regularly:
Losing weight and belly fat is simple and easy if you are willing to maintain enough calories for your body.
Here are beautiful ideas and tricks to keep your lunch regime going, by downloading an app to track your lunch regrets or writing it in blogs.
Such applications enable you to know exactly how much protein, fiber, and nutrients you need.
If you need such applications, write a comment and we will answer you immediately.