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15 Simple Ways to Lose Belly Fat

Belly fat is extremely dangerous that makes your clothes feel too small.

Visceral fat, one type of belly fat, is a major risk factor for type 2 diabetes, heart disease, and other conditions (1Trusted Source).

However, this is deceptive because people with excess belly fat are at a higher risk even if they appear thin (2Trusted Source).

Though it can be difficult to lose fat in this area, there are several things you can do to reduce excess abdominal fat.

Here are 19 scientifically proven methods for losing belly fat.

  1. Consume plenty of soluble fiber.

Soluble fibre absorbs water and forms a gel, slowing food digestion.

This type of fibre, according to research, promotes weight loss by making you feel full, causing you to eat less naturally. It may also reduce the number of calories absorbed by your body from food (3Trusted Source, 4Trusted Source, 5Trusted Source).

Over a period of 5 years, an observational study of over 1,100 adults discovered that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7%. (6Trusted Source).

Make an effort to consume high-fiber foods daily basis.

fava beans

Noodles with Shirataki sauce

The Brussels sprouts

avocados

legumes

blackberries

SUMMARY:

Soluble fiber may aid in weight loss by increasing fullness and decreasing calorie absorption. Incorporate plenty of high-fiber foods into your weight loss diet.

 

  1. Trans fats should be avoided in foods.

 

Trans fats are created by introducing hydrogen into unsaturated fats such as soybean oil.

They can be found in some margarine and spreads, as well as in packaged foods, but many food manufacturers have stopped using them.

In observational and animal studies, these fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain (7Trusted Source, 8Trusted Source, 9Trusted Source).

A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those who ate a high monounsaturated fat diet (10Trusted Source).

To help reduce belly fat and protect your health, read ingredient labels carefully and avoid products containing trans fats.

SUMMARY:

Some studies have linked a high trans fat intake to increased belly fat gain. Limiting your intake of trans fat is a good idea whether you’re trying to lose weight or not.

  1. Drink in moderation.

Alcohol has some health benefits in small amounts, but it is extremely harmful if consumed in excess.

According to research, excessive alcohol consumption can also cause you to gain belly fat.

Observational studies show that heavy alcohol consumption increases the risk of developing central obesity, or excess fat storage around the waist (11Trusted Source, 12Trusted Source).

Cutting back on alcohol may help you lose weight. You don’t have to give it up completely, but limiting how much you drink in one day can help. Over 2,000 people participated in one study on alcohol use.

According to the findings, those who drank alcohol daily basis but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol.

SUMMARY:

Consider drinking alcohol in moderation if you need to lose weight.

  1. Consume a high-protein diet.

 

For managing weight, protein is a crucial food. PYY, a hormone that increases fullness and suppresses hunger, is released more frequently when protein is consumed.

Protein also increases your metabolic rate and aids in the retention of muscle mass during weight loss (13Trusted Source, 14Trusted Source, 15Trusted Source).

Many observational studies show that people who consume more protein have less abdominal fat than those who consume less protein (16Trusted Source, 17Trusted Source, 18Trusted Source).

meat

fish

eggs

dairy

protein derived from whey

beans

SUMMARY:

If you’re trying to lose weight, high-protein foods like fish, lean meat, and beans are ideal.

  1. Lower your stress levels.

Stress causes belly fat gain by causing the adrenal glands to produce cortisol, also known as the stress hormone.

According to research, high cortisol levels increase appetite and promote abdominal fat storage (19Trusted Source, 20Trusted Source).

Furthermore, women with larger waists tend to produce more cortisol in response to stress. Cortisol elevation contributes even more to belly fat accumulation (21Trusted Source).

Engage in stress-relieving activities to help you lose belly fat. Yoga and meditation are both effective methods.

SUMMARY

Stress can cause fat gain around the waist. High-protein foods like fish, lean meat, and beans are the best if you’re attempting to lose weight.

  1. Limit your intake of sugary foods.

Sugar contains fructose, which has been linked to many chronic diseases when consumed in large quantities.

Heart disease, type 2 diabetes, obesity, and fatty liver disease are examples of these (22Trusted Source, 23Trusted Source, 24Trusted Source).

Observational studies show a link between excessive sugar consumption and increased abdominal fat (25Trusted Source, 26Trusted Source).

It’s critical to understand that more than just refined sugar can contribute to belly fat gain.

SUMMARY:

Excess sugar consumption is a major contributor to weight gain in many people. Reduce your consumption of candy and processed foods high in added sugar.

  1. Perform aerobic exercise (cardio)

Cardiovascular exercise (cardio) is a fantastic approach to enhance your health and burn calories.

Research shows that it’s also one of the best exercises for getting rid of tummy fat.

However, research on whether moderate or high-intensity exercise is more beneficial is conflicting (27Trusted Source, 28Trusted Source, 29Trusted Source).

According to one study, postmenopausal women who exercised for 300 minutes per week lost more fat from all areas than those who exercised for 150 minutes per week (30Trusted Source).

SUMMARY:

Aerobic exercise is an effective way to lose weight. According to research, it is especially effective at slimming your waistline.

  1. Reduce your intake of carbohydrates, particularly refined carbohydrates.

Reducing your carbohydrate intake can help you lose fat, including abdominal fat.

Overweight people, people at risk of type 2 diabetes, and women with polycystic ovary syndrome (PCOS) lose belly fat when they eat less than 50 grams of carbs per day (31Trusted Source, 32Trusted Source, 33Trusted Source).

You are not required to follow a strict low-carb diet. According to some studies, simply substituting unprocessed starchy carbs for refined carbs may improve metabolic health and reduce belly fat (34Trusted Source, 35Trusted Source).

In the well-known Framingham Heart Study, people who ate the most whole grains were 17% less likely to have excess abdominal fat than those who ate a diet high in refined grains.

SUMMARY

A high intake of refined carbohydrates is linked to excess belly fat. Reduce your carbohydrate intake or replace refined carbs in your diet with healthy carb sources like whole grains, legumes, or vegetables.

  1. Exercise with resistance should be done (lift weights)

Maintaining and growing muscle mass need resistance training, often known as weight lifting or strength training. Resistance training may also be beneficial for belly fat loss, according to studies involving people with prediabetes, type 2 diabetes, and fatty liver disease (37Trusted Source, 38Trusted Source).

In fact, one study of overweight teenagers found that a combination of strength training and aerobic exercise resulted in the greatest decrease in visceral fat (39Trusted Source).

If you decide to begin lifting weights, you should seek advice from a certified personal trainer.

SUMMARY:

Strength training can be an effective weight loss strategy and may aid in the reduction of belly fat. According to research, it is even more effective when combined with aerobic exercise.

  1. Avoid beverages with added sugar.

Drinks with added sugar contain a lot of liquid fructose, which can increase belly fat.

Sugary beverages, according to study, lead to an increase in liver fat. One 10-week study found that people who consumed high fructose beverages gained significant abdominal fat (40Trusted Source, 41Trusted Source, 42Trusted Source).

Because your brain does not process liquid calories the same way it does solid calories, you are more likely to consume too many calories later on and store them as fat (43Trusted Source, 44Trusted Source).

To lose belly fat, it’s best to avoid sugar-sweetened beverages like:

soda

punch

tea with sugar

alcoholic mixers with sugar

SUMMARY

If you’re trying to lose weight, it’s critical to avoid all liquid forms of sugar, such as sugar-sweetened beverages.

  1. Get plenty of shut-eye.

Sleep is essential for many aspects of your health, including weight management. According to studies, people who do not get enough sleep gain more weight, which may include belly fat (45Trusted Source, 46Trusted Source).

A 16-year study of over 68,000 women discovered that those who slept for less than 5 hours per night were significantly more likely to gain weight than those who slept for 7 hours or more per night (47Trusted Source).

Sleep apnea, a condition in which breathing stops intermittently during the night, has also been

you have sleep apnea or another sleep disorder, consult a doctor and seek treatment.

SUMMARY:

Sleep deprivation has been linked to a higher risk of weight gain. If you want to lose weight and improve your health, getting enough high-quality sleep should be one of your top priorities.

  1. Keep track of your food intake and physical activity.

Many things can help you lose weight and belly fat, but the key is to consume fewer calories than your body requires for weight maintenance (49Trusted Source).

By keeping a meal journal or utilising an app or online food tracker, you may monitor your caloric intake. This approach to weight loss works (50Trusted Source, 51Trusted Source).

You can also track your protein, carbohydrate, fibre, and micronutrient intake using food-tracking software. You can track your exercise and physical activity on several of them as well.

SUMMARY

As basic weight reduction advice, it’s always a good idea to keep track of what you consume. Keeping a food journal and using an online food tracker are two of the most widely used techniques.

  1. Every week, consume fatty fish.

Fatty fish is extremely healthy.

They are high in protein and omega-3 fats, which protect you from disease (52Trusted Source, 53Trusted Source).

Some evidence suggests that omega-3 fats may also aid in the reduction of visceral fat.

Fish oil supplements have been shown in studies of adults and children with fatty liver disease to significantly reduce liver and abdominal fat (54Trusted Source, 55Trusted Source, 56Trusted Source).

Good options include:

salmon

herring

sardines

mackerel

SUMMARY:

Eating fatty fish or taking omega-3 supplements may help you live a healthier life. Some evidence suggests it may also help people with fatty liver disease lose belly fat.

 

  1. Stop consuming fruit juice.

Although fruit juice contains vitamins and minerals, it contains the same amount of sugar as soda and other sweetened beverages.

Large amounts of alcohol may pose the same risk of abdominal fat gain (57Trusted Source).

Unsweetened apple juice has 24 grams of sugar in an 8-ounce (240-mL) serving, half of which is fructose (58).

Replace fruit juice with water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime to help reduce excess belly fat.

SUMMARY

Fruit juice can be just as bad as sugary soda when it comes to fat gain. To increase your chances of successfully losing weight, avoid all sources of liquid sugar.

  1. Include apple cider vinegar in your diet.

Drinking apple cider vinegar has numerous health benefits, including the reduction of blood sugar levels (59Trusted Source).

It contains acetic acid, which has been shown in animal studies to reduce abdominal fat storage (60Trusted Source, 61Trusted Source, 62Trusted Source).

In a 12-week controlled study of obese men, those who consumed 1 tablespoon (15 mL) of apple cider vinegar daily lost half an inch (1.4 cm) from their waists (63Trusted Source).

Taking 1-2 tablespoons (15-30 mL) of apple cider vinegar per day is generally safe and may result in minor fat loss.

However, make sure to dilute it with water because undiluted vinegar can erode your teeth’s enamel. If you want to try apple cider vinegar, you can find a good selection online.

SUMMARY:

Apple cider vinegar may aid in weight loss. Animal studies indicate that it may aid in the reduction of belly fat.

Final Words:

There are no quick fixes for losing belly fat.

Weight loss always necessitates some effort, dedication, and perseverance on your part.

Adopting some or all of the strategies and lifestyle goals discussed in this article will undoubtedly assist you in losing the excess weight around your waist.