10 BEST AND EFFECTIVE SCIENTIFIC WAYS TO LOSE BELLY FAT
What is Belly Fat by the way?
Belly fat is excess abdominal fat surrounding the organs in your stomach. There are three types of fat: triglycerides (the fat that circulates in your blood), subcutaneous fat (the layer directly below the skin’s surface) and visceral fat (dangerous belly fat). Visceral fat is located beneath the muscles in your stomach and poses many dangers to your health when there is too much of it.
Belly fat doesn’t just sit there; it can have negative impacts on almost every organ in your body through the productions of excess hormones and chemicals. Having too much visceral fat can put you at risk for many other health issues such as cardiovascular disease, Type 2 diabetes and colorectal cancer.
10 Effective Tips to Lose Belly Fat
Though losing fat can be difficult, the following are 10 simple and effective tips backed by scientific studies that you can do to reduce excess abdominal fat more easily at your home.
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 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 flaxseed, shirataki noodles, Brussels sprouts, avocados, legumes and blackberries.
Summary Soluble fiber may help you lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high-fiber foods in your weight-loss diet.
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 flaxseed, shirataki noodles, Brussels sprouts, avocados, legumes and blackberries.
Summary Soluble fiber may help you lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high-fiber foods in your weight-loss diet.
2. 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 margarines and spreads and also often added to packaged foods.
These fats have been linked to inflammation, heart disease, insulin resistance and abdominal fat gain in observational and animal studies
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.
Summary Some studies have linked a high intake of trans fat with increased belly fat gain. Whether or not you are trying to lose weight, limiting your intake of trans fat is a good idea.
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.
These fats have been linked to inflammation, heart disease, insulin resistance and abdominal fat gain in observational and animal studies
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.
Summary Some studies have linked a high intake of trans fat with increased belly fat gain. Whether or not you are trying to lose weight, limiting your intake of trans fat is a good idea.
3. Don't Drink Too Much Alcohol
Alcohol can have health benefits in small amounts but is 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 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.
In a study in more than 2,000 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 drank.
Summary Excessive alcohol intake has been associated with increased belly fat. If you need to reduce your waistline, consider drinking alcohol in moderation or abstaining completely.
Alcohol can have health benefits in small amounts but is 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 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.
In a study in more than 2,000 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 drank.
Summary Excessive alcohol intake has been associated with increased belly fat. If you need to reduce your waistline, consider drinking alcohol in moderation or abstaining completely.
4. Eat a High-Protein Diet
Protein is an extremely important nutrient for weight control.
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 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 or beans.
Summary High protein foods, such as fish, lean meat and beans, are ideal if you’re trying to shed some extra pounds around your waist.
5. Reduce Your Stress Levels
Protein is an extremely important nutrient for weight control.
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 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 or beans.
Summary High protein foods, such as fish, lean meat and beans, are ideal if you’re trying to shed some extra pounds around your waist.
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the stress hormone.
Research shows that 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 (21Trusted Source).
To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.
Summary Stress may promote fat gain around your waist. Minimizing stress should be one of your priorities if you’re trying to lose weight.
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
Observational studies show a relationship between high sugar intake and increased abdominal fat
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.
Summary Excessive sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar.
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
Observational studies show a relationship between high sugar intake and increased abdominal fat
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.
Summary Excessive sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar.
7. Do Aerobic Exercise
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-intensity or high-intensity exercise is more beneficial
In any case, the frequency and duration of your exercise program are more important than its intensity.
One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared to those who exercised 150 minutes per week
Summary Aerobic exercise is an effective weight loss method. Studies suggest it’s particularly effective in slimming your waistline.
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-intensity or high-intensity exercise is more beneficial
In any case, the frequency and duration of your exercise program are more important than its intensity.
One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared to those who exercised 150 minutes per week
Summary Aerobic exercise is an effective weight loss method. Studies suggest it’s particularly effective in slimming your waistline.
8. Cut Back on Carbs, Especially Refined Carbs
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
Diets with under 50 grams of carbs 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 carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat
In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains .
Summary A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes or vegetables.
9. Replace Some of Your Cooking Fats With Coconut Oil
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
Diets with under 50 grams of carbs 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 carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat
In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains .
Summary A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes or vegetables.
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 (37Trusted Source, 38Trusted Source).
Controlled studies suggest it may also lead to abdominal fat loss (39Trusted Source).
In one study, obese men 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).
To boost belly fat loss, it's best to take about 2 tablespoons (30 ml) of coconut oil per day, which is the amount used in most of the studies reporting good results.
Coconut oil is still high in calories. Instead of adding extra fat to your diet, replace some of the fats you’re already eating with coconut oil.
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 (37Trusted Source, 38Trusted Source).
Controlled studies suggest it may also lead to abdominal fat loss (39Trusted Source).
In one study, obese men 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).
To boost belly fat loss, it's best to take about 2 tablespoons (30 ml) of coconut oil per day, which is the amount used in most of the studies reporting good results.
Coconut oil is still high in calories. Instead of adding extra fat to your diet, replace some of the fats you’re already eating with coconut oil.
Summary Studies suggest that using coconut oil instead of other cooking oils may help reduce abdominal fat.
10. Perform Resistance Training (Lift Weights)
Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.
Based on studies in people with prediabetes, type 2 diabetes and fatty liver disease, resistance training may also be beneficial for belly fat loss (41Trusted Source, 42Trusted Source).
In fact, one study in overweight teenagers showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat (43Trusted Source).
If you decide to start lifting weights, it’s a good idea to get advice from a certified personal trainer.
Summary Strength training can be an important weight loss strategy and may help reduce belly fat. Studies suggest it’s even more effective in combination with aerobic exercise.
Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.
Based on studies in people with prediabetes, type 2 diabetes and fatty liver disease, resistance training may also be beneficial for belly fat loss (41Trusted Source, 42Trusted Source).
In fact, one study in overweight teenagers showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat (43Trusted Source).
If you decide to start lifting weights, it’s a good idea to get advice from a certified personal trainer.
Summary Strength training can be an important weight loss strategy and may help reduce belly fat. Studies suggest it’s even more effective in combination with aerobic exercise.
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