18 Proven Strategies to Reduce Belly Fat for man and woman
Having too much visceral fat increases your risk of acquiring a number of chronic diseases. Drinking less alcohol, eating more protein, and lifting weights are some methods to lose belly fat. An excessive amount of belly fat can be detrimental to one's health and contribute to a number of chronic conditions. One type of belly fat, visceral fat, is a major risk factor for heart disease, type 2 diabetes, and other conditions. Many health organizations use the body mass index (BMI) to classify weight and calculate the risk of metabolic disease.
However, BMI is only calculated using height and weight and does not take body composition or visceral fat into consideration. Even though it may be difficult to shed fat from this area, there are a few things you may do if you want to reduce excess belly fat. These are 18 doable, scientifically supported methods for losing belly fat.
1. Eat plenty of soluble fiber.
Soluble fiber absorbs water and forms a gel, which slows down the passage of food through your digestive system. Studies have shown that this fiber can help you lose weight by making you feel full, which automatically causes you to eat less.
Additionally, soluble fiber may help reduce belly fat. An earlier observational study with more than 1,100 participants found that for every 10-gram (g) increase in soluble fiber consumption, belly fat buildup decreased by 3.7% over a 5-year period.
Some great places to get soluble fiber are:
✅ fruits
✅ vegetables
✅ legumes
✅ oats
✅ barley
2. Avoid foods that are high in trans fats.
Trans fats are created when hydrogen is injected into unsaturated fats, such as soybean oil. Most food makers no longer utilize them, but they were once often added to packaged products, margarine, and some spreads. These lipids have been linked to inflammation, insulin resistance, cardiac disease, and the buildup of abdominal fat in both observational and experimental studies. Monkeys fed a diet high in trans fat gained 33% more belly fat than monkeys on a diet high in monounsaturated fat, per a 6-year study. To help reduce belly fat, carefully read ingredient labels and steer clear of products that contain trans fats. They are commonly recognized as partially hydrogenated fats.
3. Limit the amount of alcohol you consume
While excessive drinking can be harmful, small amounts of alcohol might be good for your health. Research has shown that excessive alcohol use is associated with belly obesity. Observational studies have shown a substantial correlation between excessive alcohol use and an increased risk of developing extra fat accumulation around the waist. Cutting back on booze could help you lose weight. Reducing the amount of alcohol you consume in a single day may be helpful, but giving it up completely is not required.
There were nearly 2,000 participants in one study on alcohol usage. The findings showed that those who drank alcohol regularly but who typically drank less than one drink per day had smaller waistlines than those who drank less frequently but consumed more alcohol on the days when they did. According to the most recent Dietary Guidelines for Americans, women should limit their daily alcohol intake to one drink or less, while men should limit their daily alcohol intake to two drinks or less.
4. Have a diet rich in protein
One nutrient that is essential for weight control is protein. The fullness hormone, peptide YY, is produced in response to a high-protein meal, which decreases hunger and increases feelings of fullness. Protein not only raises your metabolic rate but also helps you maintain muscle mass while losing weight. People with higher protein diets frequently have smaller waist circumferences than people with lower protein diets, according to a number of observational studies.
Make sure each meal has a good source of protein, such as:
✅ meat
✅ fish
✅ eggs
✅ dairy
✅ whey protein
✅ beans
5. Lessen your anxiety
Because stress triggers the adrenal glands to generate the stress hormone cortisol, it may lead to the accumulation of belly fat. Research has shown that elevated cortisol levels are associated with increased appetite and the development of abdominal fat.
Additionally, while under stress, women who already have a large waist are more likely to generate more cortisol. Elevated cortisol levels further aggravate the accumulation of fat around the midsection. Engage in activities that relieve tension to help reduce belly fat. Yoga and meditation are beneficial exercises.
6. Limit your intake of sweets
Sugar contains fructose, which has been linked to a number of chronic diseases when consumed in excess. These include fatty liver disease, heart disease, and type 2 diabetes. Research based on observational data shows a connection between consuming a lot of sugar and gaining abdominal fat. It is important to realize that processed sugar is not the only thing that can cause belly fat. Moderate use of real honey and other natural sweets is also advised.
7. Engage in cardiovascular exercise
One of the most effective ways to improve your health and burn calories is through cardiovascular activity. Furthermore, studies suggest that it can be a beneficial form of exercise for reducing belly fat. However, there are contradictory results on the relative advantages of moderate- and high-intensity exercise.
In any case, the duration and frequency of your exercise routine may also be important considerations. One study found that postmenopausal women who exercised aerobically for 300 minutes per week lost more total body fat than those who only worked out for 150 minutes. However, the researchers also noted that the two groups' levels of visceral abdominal fat did not differ statistically significantly.
8. Limit carbohydrates, particularly processed carbohydrates
Reducing carbohydrate intake can aid in weight loss, particularly abdominal fat. In fact, a low-carb diet can help people with polycystic ovary syndrome (PCOS), obesity, and type 2 diabetes reduce their belly fat. You do not have to follow a strict low-carb diet. Some research suggests that consuming more unprocessed starchy carbohydrates instead of refined ones could improve metabolic health and reduce visceral fat. According to the Framingham Heart Study, people who ate the most whole grains had a 17% lower chance of gaining excess belly fat than people who ate a lot of processed grains.
9. Use weights for resistance training
Resistance exercise, also known as strength training or weightlifting, is necessary to build and preserve muscle mass. Resistance training may also help reduce belly fat, according to research on people with type 2 diabetes, fatty liver disease, and prediabetes. In fact, studies involving overweight teenagers showed that the greatest reduction in visceral fat occurred when strength training and aerobic exercise were combined. Before starting weightlifting, it is a good idea to consult a physician and get advice from a certified personal trainer.
10. Steer clear of drinks with added sugar
Fructose is one of the many additional sugars found in sugar-sweetened beverages, which can cause belly fat. People with type 2 diabetes who drank one or more servings of sugar-sweetened beverages each week had more belly fat than people who drank less than one serving, according to a study done on the subject. Because your brain processes liquid calories differently than it does solid ones, you also run the risk of consuming too many calories later on and storing them as fat.
It’s advisable to restrict your use of sugar-sweetened beverages, such as:
✅ soda
✅ punch
✅ sweet tea
✅ alcohol mixers containing sugar
11. Get lots of good sleep
Sleep has an impact on many aspects of your health, including your weight. Studies have shown that certain groups may be more vulnerable to obesity and increased abdominal fat if they do not get adequate sleep. Over 68,000 women took part in a 16-year study that found that women who slept less than five hours a night had a significantly higher chance of gaining weight than those who slept seven or more. The condition known as sleep apnea, which causes breathing to stop intermittently during the night, has also been linked to an excess of visceral fat.
In addition to getting at least 7 hours of sleep per night, be sure you are getting adequate restful sleep. Consult a physician about treatment options if you think you may have sleep apnea or another sleep issue.
12. Monitor your food intake and physical activity
Cutting calories below what your body needs to maintain your current weight is crucial, even if there are a number of techniques to help you lose weight and belly fat. You can use an app or web food tracker, or you can keep a meal log to monitor how many calories you consume. It has been shown that this method works well for weight loss.
Additionally, meal monitoring apps let you keep an eye on how much fiber, protein, carbs, and micronutrients you are consuming. Many of them also allow you to record your exercises and physical activities. You may track how many calories and nutrients you consume by using the free apps or websites on this page.
13. Consume fatty fish once a week
Including fatty fish in a diet can help keep it balanced. They include a lot of omega-3 fats and high-quality protein, which may help avoid chronic diseases. Some evidence suggests that these omega-3 fats may also help lower visceral fat. Omega-3 supplements have been shown to significantly reduce liver and abdominal fat in studies on fatty liver disease in both adults and children.
Try to have two to three portions of fatty fish per week. Suitable options include:
✅ salmon
✅ herring
✅ sardines
✅ mackerel
✅ anchovies
✅ There are also plant-based omega-3 supplements made from sources like algae for vegetarians, vegans, and others who don’t often eat fish.
14. Restrict your intake of fruit juice
Although fruit juice often contains just as much sugar as soda and other sweetened beverages, it is a good source of vitamins and minerals. For example, an 8-ounce (248 milliliter) amount of unsweetened apple juice contains 24 grams of sugar, of which fructose makes up more than half.
According to research findings, excessive consumption of fruit juice may result in weight gain due to its high calorie content rather than its fructose concentration. However, to assist reduce excess belly fat, limit your intake and enjoy various low-sugar beverages like water, unsweetened iced tea, or sparkling water with a lemon or lime wedge.
15. Consume meals high in probiotics or take supplements with them.
Probiotics are microorganisms found in some foods and supplements. Among other health benefits, they may help enhance gastrointestinal health and boost the immune system. Numerous bacterial species have been shown to influence the regulation of weight, and preserving the right balance of these bacteria can help reduce weight, particularly belly fat.
It has been shown that members of the Lactobacillus family, including Lactobacillus fermentum, Lactobacillus amylovorus, and Lactobacillus gasseri, reduce abdominal fat. Although more research is needed to be certain, probiotics may aid with weight loss. Before adding probiotics or other supplements to your regimen, it is important to consult a physician because the Food and Drug Administration does not cover all probiotics.
16. Take into account sporadic fasting
Intermittent fasting has become a very popular weight loss method in recent years. This eating pattern alternates between periods of eating and fasting. One popular tactic is to fast for 24 hours once or twice a week. Another is to begin a 16-hour fast every day and finish all of your food within 8 hours.
Keep in mind that previous studies suggest intermittent fasting may negatively affect women's blood sugar management but not men's. Even while certain modified intermittent fasting techniques may appear like better options, stop fasting immediately if you experience any bad effects. Additionally, consult a doctor before trying intermittent fasting or altering your diet in any way.
17. Sip on some green tea
Green tea is a very nutritious beverage. Because it contains caffeine and the antioxidant epigallocatechin gallate (EGCG), it appears to increase metabolism. Numerous studies have suggested that the catechin EGCG may help reduce belly fat. Green tea consumption and exercise may have a greater effect. Interestingly, a review indicated that green tea may help people lose weight, especially if they drink it for 12 weeks at doses lower than 500 mg per day. A different review suggests that consuming green tea on a daily basis could help reduce body weight and circumference.
18. Modify your way of life and include various techniques
Just doing out one action from this list would not be enough to make a big difference. For the best results, it can be better to mix multiple strategies. Interestingly, many of these methods are often associated with balanced eating and a healthy lifestyle. Thus, adopting long-term lifestyle modifications is the key to losing and maintaining belly fat. Maintaining an active lifestyle, adopting healthy habits, and consuming fewer highly processed foods typically result in fat loss as a natural effect.
Conclusion
There are no magic tricks for losing belly fat. Losing weight always requires effort, commitment, and perseverance. Any or all of the lifestyle goals and strategies discussed in this article may help you lose belly fat and improve your overall health.
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