23 Sep 6 Simple Ways to Get Rid of Belly Fat, Based on Science
Losing abdominal fat, or belly fat is a frequent weight loss goal.
Abdominal fat is an especially dangerous type. Research indicates strong links with diseases like type 2 diabetes and cardiovascular disease.
Because of this, losing this fat can have significant benefits for your health and well-being.
You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of over 40 inches (102 cm) in men and 35 inches (88 cm) in women are called abdominal fat.
Particular weight-loss strategies can aim the fat in the stomach area more than other regions of the human body.
Listed below are 6 evidence-based tactics to lose belly fat.
1. Avoid sugar and sugar-sweetened beverages
Foods with added sugars are bad for your health. Eating a lot of these types of food can lead to weight gain.
Studies show that additional sugar has harmful effects on metabolic health.
A lot of studies have indicated that excessive sugar, mostly as a result of large amounts of fructose, can result in fat building up around your stomach and liver.
Sugar is half glucose and half fructose. When you consume a lot of added sugar, then the liver gets overloaded with fructose and can be forced to turn it to fat.
Some consider this is the main procedure behind sugar’s damaging effects on health. It increases abdominal fat and liver fat, which contributes to insulin resistance and various metabolic issues.
Liquid sugar is worse in this regard. The mind does not appear to register liquid calories in the exact same way as strong calories, so when you drink sugar-sweetened beverages, you end up eating more total calories.
The research observed that kids were 60 percent more likely to develop obesity using each additional daily serving of sugar-sweetened beverages.
Try out to minimize the amount of sugar in your diet and consider completely eliminating sugary drinks. Including sugar-sweetened drinks, sugary sodas, fruit juices, and various high sugar drinks.
Read the labels to be certain products do not include refined sugars. Even foods marketed as healthy foods can contain substantial quantities of sugar.
Remember that none of this applies to whole fruit, which is extremely healthy and has lots of fiber that mitigates the negative effects of fructose.
SUMMARYE: xcess sugar intake might be the principal catalyst of excess fat from the abdomen and liver. This is particularly true of carbonated beverages like soft drinks.
2. Eat more protein
Protein might be the most important macronutrient for weight reduction.
Research shows it can reduce cravings by 60 percent, boost metabolism by 80–100 calories daily, and help you consume up to 441 fewer calories per day.
If weight loss is your goal, adding protein may be the single best change you can make to your diet.
Not only can protein assist you to lose weight, but it might also help you avoid regaining weight.
Protein might be especially helpful in reducing abdominal fat. 1 study showed that people who ate more and better protein had much less abdominal fat.
Another study indicated that protein has been connected to a significantly reduced likelihood of abdominal fat profit over 5 years in girls.
This research also linked refined carbohydrates and oils into more abdominal fat and related vegetables and fruit to reduced fat.
Many of the research observing that protein helps with weight reduction had people getting 25–30% of the calories from protein. Therefore, this might be a fantastic range to try.
Try boosting your intake of high protein meals like whole eggs, fish, legumes, nuts, meat, and dairy goods. These are the best protein sources for your diet plan.
If you struggle with getting enough protein in your diet, an excellent protein supplement — like whey protein — is a healthy and convenient way to raise your total intake. You can find plenty of protein powder choices online.
SUMMARY: Eating plenty of protein can boost your metabolism and reduce appetite levels, making it a very efficient way to lose weight. Several studies indicate that protein is very effective against abdominal fat.
3. Eat fewer carbs
Eating fewer carbohydrates is a really efficient method to lose fat.
This can be supported by many studies. When people cut carbs, their appetite moves down and they lose weight.
Over 20 randomized controlled studies have shown that low carb diets occasionally lead to 2–3 times more weight loss than low-fat diets.
This can be true even when those in the low carb classes are allowed to consume as much as they need, while those in the low-fat classes are calorie-restricted.
Low carb diets also lead to quick reductions in water, which gives people rapid results. People frequently find a difference on the scale over 1–2 days.
Studies comparing low carb and low-fat diets indicate that low carb eating specifically reduces fat in the abdomen and around the liver and organs.
This usually means that some of the fat dropped on a low-carb diet is harmful abdominal fat.
Just avoiding the processed carbohydrates — such as sugar, candy, and white bread — should be adequate, especially if you keep your protein intake high.
If the target is to eliminate weight quickly, some people decrease their carb intake to 50 grams per day. This puts your body into ketosis, a state in which your body starts burning fat because its principal fuel and appetite is reduced.
Low-carb diets have lots of other health benefits besides just weight loss. For instance, they could significantly improve health in people with type 2 diabetics.
SUMMARY: Studies have shown that cutting carbohydrates is particularly effective at eliminating the fat in the stomach region, around the organs, also in the liver.
4. Eat high-calorie meals
Dietary fiber is mostly indigestible plant matter.
Eating lots of fiber can aid with weight loss. On the other hand, the type of fiber is critical.
It seems that mainly the soluble and viscous fibers have a direct impact on your weight. These are components that bind water and form a thick gel which “sits” on your gut.
This gel can dramatically impede the movement of food through your digestive tract. Additionally, it may slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite.
One review study found an additional 14 grams of fiber per day was linked to a 10% decrease in calorie intake and weight loss of around 4.5 pounds (2 kg) for more than 4 months.
One 5-year study reported that eating 10 g of soluble fiber per day has been linked to a 3.7% decrease in the amount of fat from the abdominal cavity.
This implies that soluble fiber may be especially good at reducing harmful belly fat.
The very best way to get more fiber is to eat a good deal of plant foods, including vegetables and fruit. Legumes are also a fantastic source, in addition to some cereals, like whole oats.
You can also try taking a fiber supplement such as glucomannan. This is only one of the very viscous dietary fibers, and studies suggest it can help with weight loss.
It’s important to speak with your healthcare provider before introducing this or any supplement to a diet.
SUMMARY: There is some evidence that soluble dietary fiber can lead to reduced amounts of belly fat. This should cause major improvements in metabolic health and reduce the risk of certain diseases.
5. Exercise regularly
Exercise is among the best things you can do to increase your chances of living a long, healthy life and preventing illness.
Helping to reduce abdominal fat is one of the amazing health benefits of exercise.
This does not mean performing abdominal exercises, as spot reduction — losing weight at 1 spot — is not possible. In 1 study, 6 months of training only the abdominal muscles had no measurable influence on waist circumference or the amount of fat in the gut.
Weight training and cardiovascular exercise can reduce fat across the body.
Aerobic exercise — like walking, running, and swimming — can allow big reductions in abdominal fat.
Still another study found that exercise entirely prevented people from regaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance.
Exercise also contributes to decreased inflammation, lower blood sugar levels, and improvements in other metabolic problems associated with excess abdominal fat.
SUMMARY: Exercise can be very effective in reducing abdominal fat and supplying many other health benefits.
6. Track your food intake
Many people know that what you eat is important, but a lot of them do not know specifically what they’re eating.
Someone might think they’re eating a high protein or low carb diet, but without keeping track, it’s easy to overestimate or underestimate food ingestion.
Tracking food intake doesn’t mean you want to weigh and measure what you eat. Tracking intake every now and then for a few days in a row can help you understand the most crucial regions for change.
Planning ahead can help you reach specific objectives, like boosting your protein consumption to 25–30% of calories or even cutting down on unhealthy carbs.
The Most Important Thing
Abdominal fat, or belly fat, is connected to an increased risk of particular diseases.
Most individuals can decrease their stomach fat by taking on key lifestyle changes, such as eating a healthy diet packed with lean protein, vegetables and fruit, and legumes, and exercising regularly.