10 EFFECTIVE TIPS TO LOSE BELLY FAT

Belly fat is more than just a nuisance that makes your clothes feel tight.

Fat inside the belly area is also termed visceral fat, and it is seriously harmful.

This type of fat is a major risk factor for type 2 diabetes and heart disease, to name a few .

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

People with excess belly fat are at an increased risk, even if they look thin on the outside.

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

Here are 10 effective tips to lose belly fat, backed by scientific studies.

1. 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 this type of fiber promotes weight loss by helping you feel full so you naturally eat less. It may also decrease the amount of calories your body absorbs from food.

What’s more, soluble fiber may help fight belly fat. An observational study of over 1100 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 fibre foods every day. Excellent sources of soluble fiber include flaxseeds, oats, avocados, legumes and blackberries.

2. Avoid Foods That Contain Trans Fats

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

They’re found in some margarine and spreads, and they are also added to some packaged foods.
These fats have been linked to inflammation, heart disease, insulin resistance and abdominal fat gain in observational and animal studies.

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.

3. Don’t Drink Too Much Alcohol

Alcohol can have health benefits in small amounts, but it is seriously harmful if you drink too much.

Research suggests too much alcohol can also make you gain belly fat 

Observational studies link heavy alcohol consumption with significantly increased risk of 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 if you enjoy it, but limiting the amount you drink in a single day can help.

In a study of more than 2000 people, 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 did drink.

4. Eat a High-Protein Diet

Protein is an extremely important nutrient for weight control.

High protein intake increases release of the fullness hormone  which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you 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, nuts.

5. Reduce Your Stress Levels

Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the “stress hormone.”

Research shows high cortisol levels increase appetite and drive abdominal fat storage.

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.

6. Don’t Eat a Lot of Sugary Foods

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.

7. Do Aerobic Exercise (Cardio)

Aerobic exercise (cardio) is an effective way to improve health and burn calories. 

Studies also show it is one of the most effective forms of exercise for reducing belly fat. However, results are mixed regarding whether moderate-intensity or high-intensity exercise is more beneficial.

Regardless of intensity, how often and how much you exercise is important.

8. Cut Back on Carbohydrates, Especially Refined Carbohydrates 

Reducing carbohydrate intake can be very beneficial for losing fat, including abdominal fat.

Diets with under 50 grams of carbohydrate per day cause belly fat loss in overweight people, those at risk of type 2 diabetes and women with polycystic ovary syndrome (PCOS).

You don’t have to follow a strict low-carb diet. Some research suggests that simply replacing refined carbohydrate with unprocessed starchy carbohydrate may improve metabolic health and reduce belly fat.

9. Replace Some of Your Cooking Fats With Coconut Oil

Coconut oil is one of the healthiest fat you can eat.

Studies show that medium chain fat in coconut oil may boost metabolism and decrease the amount of fat you store in response to high calorie intake.

Controlled studies suggest it may also lead to abdominal fat loss.

To boost belly fat loss, it’s best to take about 2 tablespoons (30 ml) of coconut oil per day.

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

10. Avoid Sugar-Sweetened Beverages

Sugar-Sweetened beverages are loaded with liquid fructose, which can make you gain belly fat.

Studies show that sugary drinks lead to increased fat in the liver. One 10-week study showed significant abdominal fat gain in people who consumed beverages high in fructose.

Sugary beverages appear to be even worse than high-sugar foods. Because your brain doesn’t process liquid calories the same way it does solid ones, you’re likely to end up consuming too many calories later on and storing them as fat.

To lose belly fat, it’s best to completely avoid sugar-sweetened beverages.