Stomach fat or abdominal obesity, which develops around the center of the body, which is more than a problem that makes your clothes feel tightened.
That is very harmful.
Many health care organizations use BMI to categorize weight and predict the risk of metabolic disease.
Although this leads to confusion, because people with excessive fat on the belly are at increased risk, even if they seem thin (2).
Although fat loss from this area can not be so easy, there are many methods that you can follow to reduce excess belly fat.
These 20 effective tips for belly fat loss, proven by scientific studies.
1. Eat lots of soluble fiber
Soluble fibre absorbs water and forms a gel that helps to slow the passage of food into the digestive system.
Studies show that this type of fiber contributes to weight loss by making you feel full, so you naturally eat in large or smaller quantities. It can also decrease the amount of calories your body takes from food (3, 4, 5).
Soluble fiber can help you fight abdominal fat.
An observational study conducted in approximately 1,100 adults found that for every 10-gram increase in soluble fiber intake, abdominal fat gain decreased by 3.7% over a 5-year period (6).
Always try to eat fibre-rich foods daily. The best sources for soluble fibre include:
- Brussels sprouts
- flax seeds
- veggies like broccoli, carrot.
- fruits like blackberries, pears, oranges.
- Whole grains
2. Avoid foods that contain trans fats
Trans fats are produced through the hydrogenation of unsaturated fats, like soybean oil.
Some dairy products, margarines and spreads are found in meat and are usually added to packaged or processed foods, but many food producers are no longer using them.
A 6-year study showed that monkeys who consumed a diet rich in trans fats gained 33% more abdominal fat than those who eat foods rich in monounsaturated fat (10).
To help lower belly fat and protect your health, carefully read ingredient labels and avoid products that contain trans fats. They are generally referred to as partly hydrogenated fats.
3. Don’t drink too much alcohol
Alcohol may provide health benefits in small amounts, but it is very harmful if you drink too much.
Studies suggest that excessive alcohol consumption can also help you get belly fat.
Observational research suggests that high alcohol use can significantly increase the risk of developing central obesity. This means too much fat around the waist or in the center of your body (11, 12).
Reducing your drinking can help reduce your height. There is no need to abandon it completely, but limiting the amount of your drink in one day can help.
The results suggest that those who consumed alcohol regularly but on average less than one drink per day had less belly fat those that drank less often but drank more than one drink per day (12).
4. Eat a high protein diet
Proteins are a very important nutritional component to weight management.
High protein intake inhibits the release of the fullness hormone PYY, which reduces appetite and leads to fullness.
Proteins also boost your metabolism and help you maintain muscular tissue mass during weight loss (13).
Numerous observational studies show that people who take more protein result in getting less abdominal fat than those who take a low-protein diet (16).
Ensure you have a good source of protein in your diet, including:
- whey protein
5. Reduce your stress levels
Stress may promote abdominal fat gain by triggering the adrenal glands to release cortisol, which is also referred to as the stress hormone.
Women who are already tall have a greater chance of producing excess cortisol in response to stress. Increased cortisol increases the amount of fat in the center (21).
To help reduce abdominal fat, get involved in fun giving activities that relieve or reduce stress. Practice yoga or meditation may be very effective measures.
6. Don’t eat a lot of sugary foods
Sugar contains fructose, which has been associated with a number of chronic conditions when consumed in excessive quantities.
It is important to note that more refined sugar can lead to an increase in stomach fat. Even healthier sugars, like real honey, should be used from time to time.
7. Do aerobic exercise (cardio)
Aerobic exercise or cardio is a good way to improve your health by reducing abdominal fat and burning calories.
Research also shows that it is one of the most effective forms of exercise to reduce abdominal fat. But the results are unclear as to whether moderate or high intensity exercise is more useful (27).
In all cases, the frequency and duration of your exercise is important and does not have to be focused on its intensity.
One study showed that post-menopausal women lost more fat from all areas when they followed aerobic exercise for 300 minutes per week as compared with those exercising for 150 minutes per week (30).
8. Cut back on carbs especially refined carbs
Reducing your carbohydrate intake can play an important role in abdominal fat loss and overall body fat.
Diets with less than 50 grams of carbohydrates a day leads to abdominal fat loss in those who are obese, or At risk of developing type 2 diabetes and polycystic ovarian syndrome (PCOS or PCOS) (31, 32).
You should not be on a low-carb diet. Some studies suggest that simple replacement of refined carbohydrates with unprocessed carbohydrates may improve metabolic health and reduce abdominal fat (34, 35).
In the popular Framingham Heart Study, People with the largest intake of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets rich in refined carbohydrates (36).
9. Replace some of your cooking fats with coconut oil
Coconut oil, one of the healthiest fats that you can eat.
Little research suggests that this can also lead to abdominal fat loss (39).
In a study, it is estimated that overweight men who consumed coconut oil every day for 12 weeks Lost an average of 1.1 inches (2.86 cm) of their waist circumference without significant changes to their eating or exercise habits (40).
However, proof of the advantages of coconut oil for abdominal fat loss is not clear and controversial (41).
Please note that coconut oil is rich in calories. Instead of adding coconut oil to your diet, replace certain fats you already take with coconut oil.
10. Perform resistance training (lift weights)
Resistance training, also known as weightlifting or strength training, is important for maintaining and building muscle mass.
In fact, a study suggests that adolescents who are overweight and doing a combination of bodybuilding and aerobic exercise leads to the greatest reduction in visceral fat (44).
If you would like to start lifting weights, it is a good idea to get advice from a certified coach.
11. Avoid sugar-sweetened beverages
Sugary drinks are full of liquid fructose, which may lead to abdominal fat intake.
Studies indicate that sugar-containing beverages cause an increase in fat in the liver. A 10-week study revealed a significant increase in abdominal fat in people who consumed high-fructose beverages (45, 46, 47).
Sugary beverages seem to be even worse than sugar-rich foods.
To lose abdominal fat, it is best to completely avoid sugar-containing beverages such as:
- sweet tea
- alcoholic beverages made from sugar.
12. Get plenty of restful sleep
Sleep is important for several reasons of your health, such as weight. Studies suggest that people who do not obtain sufficient quality of sleep are more likely to gain weight, which may include belly fat (50, 51).
A 16-year study of more than 68,000 women found that those sleeping less than 5 hours each night were much more likely to gain weight than those who had taken at least 7 hours of sleep each night (52).
The condition known as sleep apnea, where respiration alternately stops at night, has also been linked to excess visceral fat (53).
In addition to sleeping at least 7 hours each night, make sure that you also get a good enough sleep.
If you think you have sleep apnea or other sleep problems, seek medical attention and start taking medication.
13. Track your food intake and exercise
A lot of things can help you lose weight and belly fat, but taking in fewer calories than your body needs to maintain weight is important (54).
Food monitoring tools help you see your calorie intake as well as your intake of protein, carbohydrates, fibre and essential micronutrients. Many also enable you to note down your exercises and physical activities.
14. Eat fatty fish every week
Fat fish are unbelievably healthy.
Certain data indicate that these omega-3 fatty acids can also help reduce visceral fat.
The goal is to get 2 to 3 portions of fatty fish per week. Good quality fish include the following:
15. Stop drinking fruit juice
Although fruit juice makes vitamins and minerals, but it is also very rich in sugar such as soda and other sugary drinks.
Drinking large amounts may have the same risk of getting belly fat (62).
One 8 oz (240 mL) portion of unsweetened apple juice contains 24 grams of sugar, half of which is fructose (63).
If you want to reduce excess fat on the abdomen, replace the fruit juice with water, cold tea or carbonated water with a piece of lemon or lime.
16. Add apple cider vinegar to your diet
Drinking apple cider vinegar has awesome health benefits, including lowering blood sugar levels (64).
During a 12-week contained study of men diagnosed as obese or overweight, Those who consumed 1 tbsp (15 mL) of apple cider vinegar each day lost half an inch (1.4 cm) in size (68).
Having 1-2 tablespoons (15-30 mL) of apple cider vinegar every day is absolutely safe for most people and can result in modest fat loss.
But be sure to dilute it with water, because undiluted vinegar can erode or damage tooth enamel.
If you would like to take apple cider vinegar, there is a great option to choose online.
17. Eat probiotic foods or take a probiotic supplement
Probiotics are bacteria present in certain foods and additives. They have numerous health benefits such that they help to improve intestinal health and boost immune function (69).
The researchers discovered that different types of bacteria have a role in managing weight and having the right balance can promote weight loss, including abdominal fat loss.
Probiotic supplements generally contain many different types of bacteria, so be sure to buy one that contains one or more of these bacterial strains.
18. Try intermittent fasting
Intermittent fasting tends to get more and more common weight loss method.
This is a food model that rotates between times of eating and times of fasting (74).
A popular method consists of fasting 24 hours once or twice a week. Another consists of fasting every day for 16 hours and eating normally in a period of 8 hours.
In an examination of studies on intermittent fasting and fasting every other day, people experience a 4 to 7% reduction in abdominal fat within 6 to 24 weeks (75).
There are certain proofs that intermittent fasting, and general fasting in, may not be as beneficial or useful for women as for men.
Although some modified methods of intermittent fasting appear to be better options, stop fasting immediately if you experience adverse effects.
19. Drink green tea
Green tea is an unusually safe drink.
20. Change your lifestyle and combine different methods
The simple fact of making one of the elements of that list will not have any significant effect in itself.
If you want better outcomes, you need to combine various methods that have been proven to be efficient.
It is interesting to note that many of these methods are usually related to a healthy diet and a healthy lifestyle.
As a result, changing your long-term lifestyle plays an important role in the loss of abdominal fat and maintaining it.
There is no magical way to lose abdominal fat.
Weight loss always requires a certain effort, commitment, patience and persistence on your behalf.
Successfully implement some or all of the strategies and lifestyle changes discussed in this article will definitely help you lose extra fat around the waist.