Too much belly fat can increase your risk of certain chronic conditions. Drinking less alcohol, eating more protein, and lifting weights are just a few steps you can take to lose belly fat.
Here are 10 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 down food as it passes through your digestive system.
Studies show that this fiber may promote weight loss by helping you feel full, so you naturally eat less.
What’s more, soluble fiber may help reduce belly fat.
An older observational study involving over 1,100 adults found that for every 10-gram (g) increase in soluble fiber intake, belly fat gain decreased by 3.7% over 5 years.
Excellent sources of soluble fiber include :
- Fruits
- Vegetables
- Oats
- Legumes
- Barley
2. Avoid foods that contain trans fats
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.
Previously, they were found in some margarines and spreads and also often added to packaged foods, but most food producers have stopped using them.
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 those eating a diet high in monounsaturated fat
3. Moderate your alcohol intake
Alcohol can have health benefits in small amounts, but it can be harmful if you drink too much.
Research suggests that too much alcohol can contribute to belly fat.
Observational studies link heavy alcohol consumption to a significantly increased risk of developing excess fat storage around the waist.
Cutting back on alcohol may help reduce your waist size. You don’t need to give it up completely, but limiting the amount you drink in a single day can help.
4. Eat a high protein diet
High protein intake increases the release of the fullness hormone peptide YY, which decreases appetite and promotes fullness.
Protein also raises your metabolic rate and helps you to 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.
Be sure to include a good protein source at every meal, such as:
Meat, Fish, Eggs, Whey Protein, Beans etc
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 that high cortisol levels increase appetite and drive abdominal fat storage.
What’s more, 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 activities that relieve stress. Practicing yoga or meditation can be effective.
6. Use Sugar Alternatives
Sugar may contain fructose, which is linked to several chronic diseases when consumed in excess.
These include heart disease, type 2 diabetes, and fatty liver disease.
Observational studies show a relationship between high sugar intake and increased abdominal fat.
It’s important to realize that more than refined sugar can lead to belly fat gain. Even natural sugars, such as real honey, should be used in moderation.
Explore healthier options for your sweet cravings like Maple Syrup (Sugar Free), Monk fruit Sweetener, Xylitol, Allulose etc.
7. Perform resistance training (lift weights)
Resistance training, also known as weightlifting or strength training, is important for preserving and gaining muscle mass.
Based on studies involving people with prediabetes, type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for belly fat loss.
In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat.
8. Eat fatty fish every week
Fatty fish can be a nutritious addition to a balanced diet.
They’re rich in high quality protein and omega-3 fats, which may offer protection against chronic disease.
Some evidence suggests that these omega-3 fats may also help reduce visceral fat.
Studies in adults and children with fatty liver disease have shown that omega-3 supplements may significantly reduce liver and abdominal fat.
Aim to get 2–3 servings of fatty fish per week. Good choices include: Salmons, Herring, Sardines, Salmon Oil, Anchovies etc.
9. Limit consumption of fruit juice
Although fruit juice provides vitamins and minerals, it’s often just as high in sugar as soda and other sweetened beverages.
For example, an 8-ounce (248-milliliter) serving of unsweetened apple juice contains 24 g of sugar, over half of which is fructose.
Research suggests that consuming high amounts of fruit juice could contribute to weight gain due to the excessive amount of calories that it provides rather than the fructose that it contains.
Still, to help reduce excess belly fat, moderate your intake and enjoy other beverages with lower sugar content, such as water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime.
10. Drink green tea
Green tea is an exceptionally healthy beverage.
It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), which appear to boost metabolism.
EGCG is a catechin, which several studies suggest may help you lose belly fat. The effect may be strengthened when green tea consumption is combined with exercise.
Interestingly, one review concluded that green tea could increase weight loss, especially when consumed in doses of less than 500 milligrams per day for 12 weeks
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Take charge of your health with these 8 belly fat-busting tips.
Simple changes, big results. Start today! 💪🌟
