6 Simple Ways to Lose Belly Fat, Based on Science

Losing belly fat or belly fat is a common goal of weight loss.

Belly fat is a particularly harmful type. The study suggests strong links to diseases such as type 2 diabetes and heart disease.

For this reason, losing this fat can have significant benefits for your health and wellness.

You can measure your belly fat by measuring the circumference around your waist with a tape measure. Measuring more than 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as abdominal obesity.

Some weight loss techniques target fat in the abdomen more than other areas of the body.

Here are 6 evidence-based ways to reduce belly fat.

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1. Avoid sugar and sugar-sweetened drinks

Added sugary foods are bad for your health. Eating a lot of these foods can lead to weight gain.

Studies show that added sugar has a detrimental effect on metabolic health.

Numerous studies have indicated that excess sugar can accumulate fat in the stomach and around the liver, mainly due to large amounts of fructose.

Sugar is half glucose and half fructose. When you eat a lot of added sugar, your liver becomes overloaded with fructose and is forced to convert it into fat.

Some believe that this is the main reason behind the harmful effects of sugar on health. It increases abdominal fat and liver fat which causes insulin resistance and various metabolic problems.

Liquid sugar is even worse in this case. The brain doesn’t seem to record liquid calories like solid calories, so when you drink a sugar-sweetened drink, you end up eating more total calories.

One study found that children are more likely to develop obesity by serving extra sugar-sweetened drinks every day.

Try to reduce the amount of sugar in your diet and consider cutting out sugary drinks altogether. These include sugar-sweetened beverages, sugary sodas, fruit juices and various high-sugar sports drinks.

Read labels to make sure the products do not contain refined sugars. Even foods marketed as healthy can contain significant amounts of sugar.

Note that none of this applies to whole fruits, which are extremely healthy and high in fiber which alleviates the negative effects of fructose.

SUMMARY:

A very small amount of sugar can be eaten Excess fat in the abdomen and liver is the main driver. This is especially true of sodas.

2. Eat more protein

Protein may be the most important macronutrient for weight loss.

Research shows that it can reduce the habit by 60%, increase metabolism by 80-100 calories per day and help you eat 441 fewer calories per day.

If your goal is to lose weight, adding protein may be the most effective change in your diet.

Protein can not only help you lose weight, it can also help you avoid gaining weight.

Protein can be especially effective in reducing belly fat. One study found that people who ate more and better protein had less belly fat.

Another study indicated that protein was associated with a significantly lower chance of gaining belly fat in women over 5 years.

The study added more belly fat refined sugars and oils and added low-fat fruits and vegetables.

Many studies have shown that protein helps in weight loss as a result of which people get 25% to 30% calories from protein. So it might be a good range to try.

Try to eat protein rich foods like whole eggs, fish, nuts, nuts, meat and dairy foods. These are the best sources of protein for your diet.

When you are on a vegetarian or vegetarian diet, check out this article on how to increase your protein intake.

If you find it difficult to get enough protein in your diet, then a quality protein supplement, Hui Protein, is a healthy and convenient way to increase your total intake. You can find many protein powder alternatives online.

SUMMARY:

Eat small amounts of protein Increases your metabolism and decreases appetite levels, which makes it a very effective way weight loss. Several studies suggest that proteins are particularly effective against abdominal fat.

4. Eat foods rich in fiber

Dietary fiber is primarily a matter of indigestion.

Eating lots of fiber helps you lose weight. But the type of fiber is important.

It seems that most of the soluble and vibrant fibers affect your weight. It is the fibers that bind the water and create a thick gel that "settles" in the intestine.

This gel can dramatically slow down the movement of food through your digestive system. It can slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and loss of appetite.

A review study found that an additional 14 grams of fiber per day was associated with a 10% reduction in caloric intake and a weight loss of approximately 4.5 pounds (2 kg) over 4 months.

A 5-year study reported that eating 10 grams of soluble fiber per day was associated with a 3.7% reduction in the amount of fat in the abdominal cavity.

This suggests that soluble fiber may be particularly effective in reducing harmful belly fat.

The best way to get more fiber is to eat lots of plant foods, including vegetables and fruits. Lemons are also a good source, as are some cereals like whole grain oats.

You can try taking fiber supplements like glucomannan. It is one of the most viscous dietary fibers and studies suggest that it can help you lose weight.

It is important to speak with your healthcare provider before providing this or any supplement to you or your diet.

SUMMARY:

 There is some evidence that soluble dietary fiber can reduce belly fat. Should to greatly improve metabolic health and reduce the risk of certain diseases.

5. Exercise regularly

Exercise is one of the best things you can do to increase your chances of living a long and healthy life and avoiding illness.

Exercise to help reduce belly fat is one of the amazing health benefits.

This does not mean that abdominal exercises, reducing points, it is not possible to reduce fat in one place. In one study, 6 weeks of training alone had no measurable effect on the waist circumference of the abdominal muscles or the amount of fat in the abdominal cavity.

Weight training and cardiovascular exercise will reduce fat throughout the body.

Aerobic exercise, such as walking, running, and swimming, can significantly reduce belly fat.

Another study found that exercise completely prevents abdominal fat from gaining weight after weight loss, suggesting that exercise is particularly important during weight maintenance.

Exercise also reduces inflammation, lowers blood sugar levels, and improves other metabolic problems related to excess belly fat.

SUMMARY:

Short exercises can also be effective in reducing belly fat and providing many more health benefits. 

6. Control your food intake

Most people know that what they eat is important, but many do not particularly know what they are eating.

One might think that they are eating high protein or low sugar foods but it is easy to overestimate or underestimate the amount of food taken without tracking.

Tracking the amount of food you eat does not mean that you have to weigh and measure everything you eat. Monitoring your intake for a few days at a time and then at once can help you identify the most important areas for change.

Planning ahead can help you achieve specific goals such as increasing your protein intake by 25-30% calories or reducing unhealthy sugars.

Check out these articles here for a list of free online tools and apps for keeping track of calorie calculators and what you eat.

BOTTOM LINE

Abdominal fat, or abdominal fat, is associated with an increased risk of certain diseases.

Eating a healthy diet rich in fatty proteins, vegetables and fruits and vegetables and exercising regularly, as well as making major lifestyle changes, can help most people lose their belly fat.

For more weight loss tips, read the 26 proof-based weight loss strategies here.

Article source healthline.com