6 Simple Ways to Lose Belly Fat, Based on Science
Common weight loss goals include losing abdominal fat or belly fat.
Abdominal fat is particularly dangerous. Research has shown strong links between type 2 diabetes, heart disease and other diseases.
This is why losing excess fat can have significant health and wellness benefits.
Measure the circumference of your waist using a tape measure to determine your abdominal fat. Abdominal obesity is defined as a measurement of more than 40 inches (102cm) for men and 35 inches (80.8cm) for women.
Some weight loss strategies target fat more in the belly than other areas.
These are six proven ways to lose belly weight.
1. Sugar and sugar-sweetened beverages should be avoided
Sugary foods are harmful to your health. These foods can lead to weight gain.
Research has shown that sugar added to the diet can have a unique negative effect on your metabolic health.
Numerous studies have shown that excessive sugar can cause fat buildup around the liver and abdomen.
Sugar is made up of half glucose and half fructose. If you consume a lot of sugary foods, your liver becomes overloaded and will have to convert it into fat.
This is believed to be the primary reason sugar has such harmful effects on your health. It causes an increase in abdominal fat and liver fat which can lead to insulin resistance and other metabolic problems.
This is why liquid sugar is even worse. Liquid sugar is worse because the brain doesn’t seem like it can register liquid calories as well as solid calories. This means that you will eat more calories if you consume sugar-sweetened drinks.
According to a study, children are 60% more likely than adults to become obese if they consume sugar-sweetened beverages every day.
Reduce the sugar content of your diet, and eliminate sugary drinks. This includes sugar-sweetened drinks, sugary sodas and fruit juices as well as high-sugar sports drinks.
Check the labels to ensure that products don’t contain refined sugars. Even health foods can have significant amounts of sugar.
This does not apply to whole fruits, which are very healthy and contain plenty of fiber to reduce the negative effects of fructose.
2. Get more protein
Protein is a macronutrient that can help you lose weight.
It can decrease cravings by up to 60%, increase metabolism by 80-100 calories daily, and help you consume as many as 441 calories less per day.
Protein may be the most important change you can make to your diet if weight loss is your goal.
Protein can help you lose weight and may even help you avoid gaining it back.
A particular benefit of protein may be its ability to reduce abdominal fat. A study found that people who consumed more protein and less fat had lower abdominal fat.
Another study found that women who consume protein have a significantly lower chance of gaining abdominal fat over the course of 5 years.
The study also found that refined carbs and oils were linked to higher abdominal fat, while fruits and vegetables were linked to lower fat.
A lot of studies that showed protein aids in weight loss found people getting between 25-30% and 25% of their calories from protein. This may be a good range of recommendations.
Increase your intake of high-protein foods like whole eggs, fish and legumes, as well as meat, dairy products, and meat. These are the best sources of protein for your diet.
A quality protein supplement, such as whey protein, can be a great way to increase your protein intake. There are many protein powder options available online.
3. Reduce your intake of carbohydrates
A great way to lose weight is to eat less carbs.
Numerous studies support this conclusion. People who cut down on carbohydrate intake lose their appetites and also lose weight.
A total of 20 controlled, randomized studies have shown that low-carb diets can lead to weight loss up to 2-5 times greater than low-fat diets.
This holds true even if those in low carb groups can eat as much or as little as they like, while those in low fat groups must limit their calorie intake.
People can also lose weight quickly by eating low carbohydrate diets. The scale will often show a change in a matter of days.
Low carb diets are more effective than low-fat ones, according to studies.
This means that some of those who eat low carb are able to lose fat in their abdomens.
It is sufficient to avoid refined carbs like white bread, sugar, candy, and candy.
Some people cut down on their carb intake to 50g per day if they want to lose weight quickly. Your body will go into ketosis. This is when your body burns fats for fuel.
Low-carb diets offer many health benefits beyond weight loss. They can improve the health of type 2 diabetics.
4. Eat fiber-rich foods
Most of the dietary fiber is indigestible plant matter.
A diet high in fiber can lead to weight loss. It is important to choose the right type of fiber.
Most soluble and viscous fibres are responsible for your weight. These fibers bind water to form a thick gel which “sits” inside your stomach.
This gel can significantly slow down the movement of food through your system. This gel can also slow down digestion and the absorption of nutrients. It can cause a longer feeling of fullness and a decreased appetite.
A review found that an extra 14g of fiber daily was linked to a 10% drop in calories and a weight loss of approximately 4.5 pounds (2kg) over four months.
A 5-year study found that eating 10g of soluble fiber daily led to a 3.7% decrease in abdominal fat.
Soluble fiber could be especially effective in reducing belly fat.
A lot of vegetables and fruits is the best way to increase your fiber intake. As well as cereals like whole oats, legumes are good sources of fiber.
A fiber supplement such as glucomannan is also an option. This is one the most viscous dietary fibres and has been shown to aid in weight loss.
Before you add this or any other supplement to your diet, it’s important that you consult your healthcare provider.
5. Exercise regularly
You can improve your chances of living long and healthy lives by exercising.
Exercise has amazing health benefits, including the ability to reduce abdominal fat.
It doesn’t mean you should not do abdominal exercises. Spot reduction, or losing fat in one place, is impossible. One study found that 6 weeks of abdominal muscle training had no effect on the waist circumference or abdominal fat.
Cardiovascular exercise and weight training can help reduce body fat.
Aerobic exercise, such as running, walking and swimming, can help to reduce abdominal fat.
Another study showed that exercising completely prevented people from gaining abdominal fat again after losing weight. This suggests that exercise is especially important for weight maintenance.
Exercise can also reduce inflammation and blood sugar levels. It can also improve other metabolic issues associated with excess abdominal fat.
6. Keep track of your food intake
While most people are aware that eating healthy food is important, many people don’t know what exactly they’re eating.
Although a person may think they are eating a high-protein or low-carb diet, it is easy to underestimate or overestimate their food intake.
You don’t have to track your food intake or weigh everything you eat. You can identify the areas that need to be changed by tracking your intake for just a few days.
You can plan ahead to achieve certain goals such as increasing your protein intake by 25-30% or reducing unhealthy carbs.
These articles provide a calorie calculator as well as a list free online tools and apps that can help you track your food intake.
An increased risk of developing certain diseases is associated with abdominal fat or belly fat.
Many people can reduce abdominal fat by making lifestyle changes such as eating lean protein, vegetables, fruits, and regular exercise.