7 Effective Ways How To Lose Belly Fat

Consuming soluble fiber is an effective way how to lose belly fat which may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high-fiber foods in your weight loss diet.

Belly fat is more than a nuisance that makes your clothes feel tight. It’s seriously harmful.

Belly fat as visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions (1Trusted Source).

Many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic disease.

However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin (2Trusted Source).

Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.

How To Lose Belly Fat

Here are 20 effective tips to lose belly fat, backed by scientific studies.

Eat plenty of soluble fiber

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 (6Trusted Source).

Try as much as possible to consume high-fiber foods every day. Examples of rich sources of soluble fiber include:

  • Beans
  • Carrots
  • Vegetables
  • avocados
  • legumes
  • whole grains
  • blackberries

. Avoid foods that contain trans fats

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

They’re found in some margarine and spread and are 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 (7Trusted Source8Trusted Source9Trusted Source).

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 (10Trusted Source).

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.

READ ALSO: HOW TO PREVENT OBESITY AND TREATMENT

  • Avoid too much alcohol

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 (11Trusted Source12Trusted Source).

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 (12Trusted Source).

  • Eat a high-protein diet

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 (13Trusted Source14Trusted Source15Trusted Source).

Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet (16Trusted Source17Trusted Source18Trusted Source).

Try to include a healthy protein source in every meal you consume daily, examples are:

  • Fish
  • Seafood
  • Skim or low-fat milk
  • Eggs
  • Fat-free or low-fat yogurt
  • Reduce your stress levels

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 (19Trusted Source20Trusted Source).

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 (21Trusted Source).

To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.

  • Don’t eat a lot of sugary foods

Do you know that excessive sugar consumption is a major cause of weight gain in many people? cut down your intake of candy and processed foods high in added sugar and watch how your belly fat will disappear.

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 (22Trusted Source23Trusted Source24Trusted Source).

Observational studies show a relationship between high sugar intake and increased abdominal fat (25Trusted Source26Trusted Source).

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.

  •  Use coconut oil as your cooking oil

Abdominal fats can be reduced by using coconut oil to cook and fry our meals. Coconut oil is one of the healthiest fats you can eat.

Studies show that the medium-chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in response to high-calorie intake (Trusted Source, Trusted Source). Controlled studies suggest it may also lead to abdominal fat loss (Trusted Source).

In one study, men with obesity who took coconut oil daily for 12 weeks lost an average of 1.1 inches (2.86 cm) from their waists without intentionally changing their diets or exercise routines (40Trusted Source).

However, evidence for the benefits of coconut oil for abdominal fat loss is weak and controversial (41Trusted Source).

Also, keep in mind that coconut oil is high in calories. Instead of adding extra fat to your diet, replace some of the fats you’re already eating with coconut oil.

 

mercynasiru

mercynasiru

My name is Mercy Nasiru I am a passionate health blogger about many foods that heals such as vegetables, fruits, protein-rich sources and healthy fats that help in improving your health. I am popularly known as ~Eat your medicine ~

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