More than just an annoyance that makes your clothes feel snug is belly fat, It causes considerable damage.
Visceral fat, one type of belly fat, is a significant risk factor for type 2 diabetes, heart disease, and other illnesses.
Body mass index (BMI) is widely used in the medical field to categorize weight and determine the probability of developing metabolic diseases.
This is misleading, though, as those with extra belly fat are at a higher risk even if they appear to be slim. There are a few things you may do to lose extra abdominal fat even though it can be challenging to lose fat from this area.
Proven strategies for reducing Belly Fat supported by research.
Eat a Lot of Soluble Fiber
The gel that is created when soluble fiber absorbs water aids in slowing down the passage of food through your digestive tract.
According to studies, this sort of fiber aids in weight loss by making you feel full, which causes you to eat less naturally. Additionally, it can lessen the number of calories your body takes in from food.
Soluble fiber may also aid in the fight against belly fat. In a 5-year observational study of over 1,100 adults, it was discovered that belly fat accumulation decreased by 3.7% for every 10-gram increase in soluble fiber intake.
Make an effort to eat meals high in fiber each day. The following are excellent sources of soluble fiber:
- Flax seeds
- Shirataki noodles
- Brussels sprouts
- Avocados
- Legumes
- Blackberries
Avoid Trans-Fat-Containing Foods
By pumping hydrogen into unsaturated fats like soybean oil, trans fats are produced. Although some margarines and spreads still contain them, many food manufacturers have discontinued using them. They are also frequently added to packaged goods.
In observational and animal research, these fats have been connected to inflammation, heart disease, insulin resistance, and belly fat gain.
In a 6-year study, it was discovered that monkeys that consumed more trans fat gained 33% more belly fat than those who consumed more monounsaturated fat.
Read ingredient labels carefully and steer clear of goods that contain trans fats to aid in belly fat reduction and safeguard your health. Partially hydrogenated fats are frequently used to describe them.
Don’t Drink Too Much Alcohol
More than 2,000 people participated in one study on alcohol use. According to the findings, people who regularly drank alcohol but only had one or less drinks on average per day had less belly fat than those who drank less frequently but more frequently on the days they did.
Eat a High Protein Diet
A key nutrient for controlling weight is protein. A high protein diet boosts the release of the hormone PYY that promotes fullness and decreases appetite.
Numerous observational studies reveal that those who consume more protein have lower rates of belly fat than those who consume less protein.
Be sure to include a good protein source at every meal, such as:
- Meat
- Fish
- Eggs
- Dairy
- Whey protein
- Beans
Reduce Your Level of Stress
Limit Your Consumption of Sugary Foods
Sugar contains fructose, which when consumed in excess has been connected to a number of chronic diseases. These include fatty liver disease, type 2 diabetes, heart disease, and obesity.
Observational studies demonstrate a link between increasing belly fat and high sugar intake. Realize that other factors besides refined sugar might cause belly fat accumulation. Even healthier sweets like actual honey should only be used in moderation.
Do Aerobic Exercise (Cardio)
Reduce Your Consumption of Carbs, Especially Refined Ones
You can lose a lot of fat, particularly belly fat, by cutting back on your carb intake. Overweight people, those at risk for type 2 diabetes, and women with polycystic ovary syndrome (PCOS) who follow diets with fewer than 50 grams of carbohydrates per day have a reduction in belly fat (PCOS). You are not required to stick to a strict low-carb diet.
Exercise with Resistance (Lift Weights)
Avoid Sugar-Sweetened Beverages
Liquid fructose, which is rich in beverages with sugar added and might cause you to gain belly fat. According to studies, drinking sugary beverages causes the liver to store more fat. One 10-week study discovered that those who drank high-fructose beverages significantly increased their belly fat.
Beverages with sugar added seem to be worse than foods with added sugar. You’re prone to overeat calories later on and store them as fat since your brain doesn’t handle liquid calories the same way it processes solid ones.
To lose belly fat, it’s best to completely avoid sugar-sweetened beverages such as:
- Soda
- Punch
- Sweet tea
- Alcoholic mixers containing sugar
Get A Lot of Quality Sleep
Make sure you get enough good sleep in addition to getting at least 7 hours each night. Speak with a doctor and get treated if you think you could have sleep apnea or another type of sleep disturbance.
Keep an Eye on Your Diet and Exercise
Eat Fatty Fish Once a Week.
Fatty fish are very healthful. They are plentiful in high-quality protein and disease-preventing omega-3 fats. According to some studies, these omega-3 fats may also aid in the reduction of visceral fat.
Supplementing with fish oil can considerably reduce liver and abdominal fat, according to studies in both adults and children with fatty liver disease. Aim to get 2–3 servings of fatty fish per week.
Good choices include:
- Salmon
- Herring
- Sardines
- Mackerel
- Anchovies
Avoid Consuming Fruit Juice
Fruit juice offers vitamins and minerals, but it also has a similar amount of sugar as soda and other sweetened drinks. The risk of gaining belly fat from excessive drinking may be the same.
Unsweetened apple juice comes in 8-ounce (240 mL) servings with 24 grams of sugar, half of which is fructose. Replace fruit juice with water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime to help reduce excess belly fat.
Adopt an Apple Cider Vinegar Diet
Lowering blood sugar is only one of the great health advantages of drinking apple cider vinegar. It contains acetic acid, which has been demonstrated in numerous animal studies to decrease the storage of belly fat.
Men with obesity who consumed 1 tablespoon (15 mL) of apple cider vinegar daily throughout the course of a 12-week controlled study have seen a 0.5-inch (1.4-cm) reduction in waist size. For the majority of people, taking 1–2 teaspoons (15–30 mL) of apple cider vinegar daily is safe and may result in a minor decrease of body fat. The enamel on your teeth can be eroded by undiluted vinegar, so make sure to dilute it with water.
Consume Probiotic-Rich Meals or Probiotic Supplements
Try Intermittent Fasting
As a weight loss strategy, intermittent fasting has recently gained a lot of popularity. It is a schedule of eating that alternates between eating and fasting times.
One well-liked technique entails once or twice weekly 24-hour fasts. Another involves eating all of your food in eight hours after a 16-hour fast each day. In a review of studies on alternate-day and intermittent fasting, people saw a 4–7% reduction in abdominal fat over the course of 6–24 weeks.
There is some evidence to suggest that fasting in general, including intermittent fasting, may not be as helpful for women as it is for men. Even while some modified forms of intermittent fasting seem to be preferable, you should quit fasting right once if you encounter any side effects.
Take Green Tea
An especially healthful beverage is green tea. Epigallocatechin gallate (EGCG), an antioxidant, and caffeine are both present, and they both seem to increase metabolism.
Change Your Life Style and Use a Variety of Techniques
One of the things on this list won’t have much of an impact on its own. You must combine many proven-effective approaches if you want positive outcomes.
It’s interesting how many of these techniques are things that are typically connected to healthy eating and living in general. So, the secret to reducing belly fat and keeping it off is to change your lifestyle permanently.