Belly fat is more than a nuisance that makes your clothes feel tight.
It’s seriously harmful.
One type of belly fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions
Many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic disease.
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However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin.
Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
Here are 19 effective tips to lose belly fat, backed by scientific study.
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food
What’s more, soluble fiber may help fight belly fat.
An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period
Make an effort to consume high fiber foods every day. Excellent sources of soluble fiber include:
- flax seeds
- shirataki noodles
- Brussels sprouts
- avocados
- legumes
- blackberries
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.
They’re found in some margarines and spreads and also often added to packaged foods, but many 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
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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
To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.
Alcohol can have health benefits in small amounts, but it’s seriously harmful if you drink too much.
Research suggests that too much alcohol can also make you gain belly fat.
Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity — that is, excess fat storage around the waist
Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether, but limiting the amount you drink in a single day can help.
One study on alcohol use involved more than 2,000 people.
Results showed 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 fullness hormone PYY, 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
- dairy
- whey protein
- beans
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone.
Research shows that high cortisol levels increase appetite and drive abdominal fat storage .
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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 pleasurable activities that relieve stress. Practicing 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.
It’s important to realize that more than just refined sugar can lead to belly fat gain. Even healthier sugars, such as 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’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial.
In any case, the frequency and duration of your exercise program are more important than its intensity.
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One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared with those who exercised 150 minutes per week
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