November 03, 2021
Belly fat is more than just an annoyance that makes your clothes feel tight.
It's seriously harmful.
One type of belly fat - called visceral fat - is a major risk factor for type 2 diabetes, heart disease, and other illnesses. Many health organizations use body mass index (BMI) to classify weight and predict risk of metabolic disease.
However, this is misleading because people with excess belly fat are at increased risk, even if they look slim. Although it can be difficult to lose fat in this area, there are some ways to reduce excess belly fat.
Here are 19 effective tips for losing belly fat that are backed by scientific studies.
Soluble fiber absorbs water and forms a gel that helps food slow down as it travels through the digestive tract.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. They can also reduce the number of calories your body absorbs from food.
In addition, soluble fiber can help fight belly fat.
In an observational study of over 1,100 adults, it was found that the increase in belly fat decreased by 3.7% over a 5-year period when the intake of soluble fiber was increased by 10 grams at a time.
Make an effort to consume high fiber foods every day. Excellent sources of soluble fiber include:
Soluble fiber can help you lose weight by increasing feelings of fullness and reducing calorie intake. Try to include lots of fiber-rich foods in your weight loss diet.
Trans fats are formed by pumping hydrogen into unsaturated fats like soybean oil.
They are found in some margarines and spreads and are also commonly added to packaged foods, but many food manufacturers no longer use them.
In observational and animal studies, these fats have been linked to inflammation, heart disease, insulin resistance, and fat accumulation on the abdomen.
In a 6-year study, it was found that monkeys who ate a diet high in trans fats put on 33% more belly fat than those who ate a diet high in monounsaturated fats.
To reduce belly fat and protect your health, read ingredient labels carefully and avoid products with trans fats. These are often referred to as partially hydrogenated fats.
Alcohol can be beneficial to your health in small amounts, but it is seriously harmful if you drink too much of it.
Research suggests that too much alcohol can also lead to an increase in belly fat.
Observational studies link heavy drinking to a significantly increased risk of developing central obesity, which is excessive fat accumulation around the waist.
Cutting out alcohol can help reduce your waist circumference. You don't have to give it up completely, but the amount you drink in a single day can help.
More than 2000 people participated in a study on alcohol consumption.
The results showed that those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank.
Protein is an extremely important nutrient for weight management.
High protein intake increases the release of the satiety hormone PYY, which curbs appetite and promotes satiety.
Protein also increases metabolic rate and helps you maintain muscle mass during weight loss.
Many observational studies show that people who eat more protein tend to have less belly fat than those who eat a lower protein diet.
Be sure to include a good source of protein at every meal, such as:
Protein-rich foods like fish, lean meats, and beans are ideal if you're trying to shed some excess pounds around your waist.
Stress can cause you to put on belly fat by stimulating the adrenal glands to produce cortisol, also known as the stress hormone.
Research shows that high cortisol levels increase appetite and promote the storage of belly fat.
In addition, women who already have a large waistline tend to produce more cortisol in response to stress. Increased cortisol further contributes to fat accumulation around the middle.
To reduce belly fat, engage in pleasurable activities that reduce stress. Yoga or meditation can be effective methods.
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess.
These include heart disease, type 2 diabetes, obesity and fatty liver disease.
Observational studies show a link between high sugar consumption and increased abdominal fat.
It's important to note that it's not just refined sugars that can lead to an increase in belly fat. Even healthier sugars, like real honey, should be used sparingly.
Aerobic exercise (cardio) 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 belly fat. However, results are mixed as to whether moderate or intense exercise is more beneficial.
In either case, the frequency and duration of your exercise program are more important than its intensity.
One study found that post-menopausal women lost more fat across the board when they exercised 300 minutes per week compared to women who exercised 150 minutes per week.
Reducing carbohydrate intake can be very beneficial for fat loss, including belly fat.
Diets with less than 50 grams of carbohydrates per day reduce belly fat in overweight individuals, those at risk for type 2 diabetes, and women with polycystic ovary syndrome.
You don't have to follow a strict low carb diet. Some research suggests that simply replacing refined carbohydrates with unprocessed starchy carbohydrates can improve metabolic health and reduce belly fat.
In the famous Framing ham Heart Study, people with the highest whole grain intake had a 17% lower risk of excess belly fat than those who ate a diet high in refined grains.
Sugar-sweetened beverages contain a lot of liquid fructose, which can lead to an increase in belly fat.
Studies show that sugary drinks lead to more fat in the liver. In a 10-week study, people who consumed beverages high in fructose were found to have a significant increase in belly fat.
Sugary drinks seem to be even worse than sugary foods.
Since the brain doesn't process liquid calories the same way it processes solid calories, you run the risk of eating too many calories later and storing them as fat.
To lose belly fat, it is best to cut down on sugar-sweetened beverages such as:
Sleep is important for many aspects of your health, including your weight. Studies show that people who don't get enough sleep tend to gain more weight, which can include belly fat.
A 16-year study involving more than 68,000 women found that those who slept less than 5 hours a night were significantly more likely to gain weight than those who slept 7 hours or more a night.
So-called sleep apnea, which involves breathing pauses at night, was also linked to excess belly fat.
Not only should you sleep at least 7 hours a night, but you should also make sure you get enough quality sleep.
If you suspect that you have sleep apnea or any other sleep disorder, you should see a doctor and seek treatment.
What is your lifestyle like?
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