6 Simple Ways to Lose Belly Fat, Based on Science

A common weight loss aim is losing abdominal fat, or belly fat. A particularly harmful type is the abdominal fat. Research suggested strong connections with diseases like type 2 diabetes and heart disease For this reason, significant benefits for health and well-being can come by losing this fat. Abdominal fat can be measured by measuring […]

A common weight loss aim is losing abdominal fat, or belly fat.

A particularly harmful type is the abdominal fat. Research suggested strong connections with diseases like type 2 diabetes and heart disease

For this reason, significant benefits for health and well-being can come by losing this fat.

Abdominal fat can be measured by measuring the circumference around the waist with a tape measure. Measurements of above 40 inches (102 cm) in men and 35 inches (88 cm) in women are called as abdominal obesity.

The fat in the belly area more than other areas of the body can be targeted with certain weight loss strategies.

Below are 6 evidence-based ways to lose belly fat.

Ways to Lose Belly Fat
  1. Sugar and sugar-sweetened drinks to be avoided

Foods with added sugars are not good for the health. Weight gain can be caused by eating a lot of these types of food

Studies have shown that uniquely harmful effects on metabolic health can be due to added sugar

Numerous studies have indicated that fat can build up around the abdomen and liver because of excess sugar, mostly due to the large amounts of fructose.

Sugar is made up of half glucose and half fructose. When a lot of added sugar is eaten, the liver gets overloaded with fructose and is forced to turn it into fat

Some believe that behind sugar’s harmful effects on health this is the main process. It increases abdominal fat and liver fat is increased by it, which leads to insulin resistance and various metabolic problems

Liquid sugar is worse in this aspect. Liquid calories are not registered by the brain in the same way as solid calories, so when drinking sugar-sweetened beverages, you end up eating more total calories

A study observed that obesity developed in children were 60% more likely with each additional daily serving of sugar-sweetened beverages

The amount of sugar in diet should be minimized and completely eliminating sugary drinks to be considered which includes sugar-sweetened beverages, sugary sodas, fruit juices, and various high sugar sports drinks.

Labels should be read to make sure products do not contain refined sugars. Significant amounts of sugar can be contained in even foods marketed as health foods.

Remember that none of this applies to whole fruit, which are extremely healthy and plenty of fiber is present that mitigates the negative effects of fructose.

 

 

  1. Eat more protein

The most important macronutrient for weight loss is protein.

Research shows that cravings can be reduced by 60%, boost metabolism by 80–100 calories per day, and help to eat up to 441 fewer calories per day

If weight loss is the goal, protein addition may be the single most effective change to make to the diet.

Weight loss can not only be with the help of protein help, but it may also help to avoid regaining weight

Protein may be particularly effective in minimizing abdominal fat. A study showed that people who consumed more and better protein had much less abdominal fat.

Another study indicated that protein was connected to a significantly decreased possibility of abdominal fat gain over 5 years in women

This study also connected refined carbs and oils to more abdominal fat and fruit and vegetables were linked to decreased fat.

Many of the studies observing that weight loss is helped with protein if people got 25–30% of their calories from protein and therefore, this might be a good range to try.

Intake of high protein foods should be tried to increase such as whole eggs, fish, legumes, nuts, meat, and dairy products which are the best protein sources for the diet.

If struggling with getting enough protein in the diet, a quality protein supplement such as whey protein can be a healthy and convenient way to boost the total intake. Plenty of protein powder options can be found online.

 

 

  1. Eat fewer carbohydrates

A very effective way to lose fat is by eating fewer carbs which is supported by numerous studies. Appetite goes down when people cut carbs and they lose weight.

More than 20 randomized controlled studies conducted have now shown that 2–3 times more weight loss than low fat diets can be led sometimes with low carb diets

This is true even when those in the groups of low carb are allowed to eat as much as they want, while those in the low fat groups are calorie restricted.

Quick reductions in water weight can be caused by low carb diets which give people fast results. A difference on the scale is seen often in people within 1–2 days.

Low carb and low fat diets compared in studies indicate that low carb eating specifically decreases fat in the abdomen and around the organs and liver which means that some of the fat lost on a low carb diet is harmful abdominal fat.

Refined carbs when avoided like sugar, candy, and white bread should be sufficient, especially if protein intake is kept high.

If the aim is to lose weight fast, carb intake is reduced by some people to 50 grams per day which puts body into ketosis, a state in which the body starts burning fats as its main fuel and appetite is reduced.

Many other health benefits  can be due to low carb diets besides just weight loss. For example, health in people with type 2 diabetics can be significantly improved by them.

 

  1. Eat fiber-rich foods

The most indigestible plant matter is dietary fiber.

Plenty of fiber when eaten can help with weight loss. However, the type of fiber is essential.

It appears that effect on weight is mostly through the soluble and viscous fibers which are fibers that bind water and a thick gel is formed that sits in the gut

The movement of food through the digestive system is slowed by the gel dramatically. The digestion and absorption of nutrients can also be slowed down. A prolonged feeling of fullness and reduced appetite is the end result

An additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of around 4.5 pounds (2 kg) over 4 months as found in a review study

One 5-year study reported that soluble fiber when eaten 10 grams per day was connected to a 3.7% reduction in the amount of fat in the abdominal cavity

This implies for reducing harmful belly fat the soluble fiber may be particularly effective

Eating a lot of plant foods is the best way to get more fiber, including vegetables and fruit. A good source is also legumes, as well as some cereals, such as whole oats.

A fiber supplement like glucomannan can also be tried which is one of the most viscous dietary fibers, and studies suggest it can help with weight loss

It’s important that healthcare provider is contacted before introducing this or any supplement to the dietary regimen.

 

 

 

  1. Exercise regularly

Among the best things to be done to increase the chances of living a long, healthy life and avoiding disease is exercise.

The amazing health benefits of exercise is helping to reduce abdominal fat

This doesn’t mean doing abdominal exercises such as spot reduction that is losing fat in one spot is not possible. In a study in a period of 6 weeks of training no measurable effect on waist circumference or the amount of fat in the abdominal cavity on just the abdominal muscles.

Fat can be reduced across the body through weight training and cardiovascular exercise

Aerobic exercise such as walking, running, and swimming can allow major reductions in abdominal fat

Another study found that after weight loss, exercise completely prevented people from regaining abdominal fat, implying that exercise is particularly necessary during weight maintenance

Reduced inflammation, lower blood sugar levels, and improvements in other metabolic problems associated with excess abdominal fat might be achieved by exercise

 

 

  1. Track food intake

Most people know that what is being eaten is important, but many don’t know specifically what is being eaten by them.

A high protein or low carb diet is consumed as thought by a person, but without keeping track, it’s easy to overestimate or underestimate food intake.

Food intake when tracked doesn’t mean that need to weigh and measure everything you eat is required. Intake when tracked every now and then for a few days in a row can help in realizing the most important areas for change.

Specific goals can be achieved by planning, such as boosting the protein intake to 25–30% of calories or cutting down on unhealthy carbs.

 

The bottom line

Abdominal fat, or belly fat, is connected to an increased risk of certain diseases.

Abdominal fat can be reduced by many people through taking on key lifestyle changes, such as eating a healthy diet packed with lean protein, vegetables and fruit, and legumes, and exercising regularly.

 

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