The belly fat is much more than simply being a nuisance making your clothes feel tight.
It is simply harmful.
Having a common referral as visceral fat it is a major risk factor for type two diabetes, heart disease, and many other conditions.
The health organizations use BMI or body mass index to classify weight and predict the risk of metabolic disease.
However, this can be misleading, as people with excess belly fat are at an increased risk even if they look thin on the outside.
Though losing of fat from this area can be difficult, reducing excess abdominal fat can be done by several other ways.
Here are 10 effective ways of losing belly fat, backed by scientific studies.
🤸 Eating Plenty Of Soluble Fiber
As per studies conducted worldwide, it has been seen that this type of fiber promotes weight loss by helping you feel full, hence naturally you eat less. Also decreasing the number of calories your body absorbs from food.
Adding to this, soluble fiber may help fight belly fat .
An observational study conducted in over a thousand adults found that for every ten-gram increase in soluble fiber intake, belly fat gain decreased by three point seven percent over a five year period
🤸 Avoid Food Containing Trans Fat
These are created by pumping in of hydrogen into unsaturated fats, such as soybean oil.
Also found in some margarine and spreads and also often added to packaged foods.
These have been linked to inflammation, heart disease, insulin resistance and abdominal fat gain in observational and animal studies.
A study found that monkeys who ate a high-trans-fat diet gained 34% more abdominal fat than those eating a diet rich in monounsaturated fat.
In order to 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.
🤸 Avoid Intake Of Too Much Of Alcohol
As per research conducted worldwide, it has been shown that alcohol consumption leads to an increase in belly fat. Studies based on the observational technique have linked heavy alcohol consumption to a significantly increased risk of central obesity. Meaning excess fat storage around the waist.
Cutting down 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.
As per a study was done on more than two thousand 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
🤸 Eating A High Protein Diet
Proteins are extremely important nutrients for weight control.
High protein intake increases the release of the fullness hormone PYY. This helps in decreasing appetite and promoting fullness. Protein also raises the metabolic rate and helps in retaining muscle mass during weight loss.
Many observational studies have shown that people who eat more protein tend to have less abdominal fat than those who eat a lower-protein diet
🤸 Reducing 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 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.
To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.
🤸 Do Not Eat A Lot Of Sugary Food
Agreed of the many positives linked with sugar it is also containing some harmful elements. One like fructose, which has been linked to several chronic diseases when consumed in plenty.
Including heart disease, type two diabetes, obesity, and fatty liver disease.
As per observational studies a relationship was drawn between high sugar intake and increased abdominal fat.
The importance lies in realizing that not only refined sugar can lead to belly fat gain. Even healthier sugars, such as real honey, should be used sparingly.
🤸 Do Aerobic Exercise
This is an effective way for the improvement of health and burning of calories. Studies have shown 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
🤸 Cut Back on Carbs, Especially Refined Carbs
Reducing of carb intake is very beneficial for losing of belly fat. Diets with under fifty grams of carbs per day cause belly fat loss in overweight people, those at risk of type two diabetes and women with polycystic ovary syndrome (PCOS).
You don't have to follow a strict low-carb diet. Some research is suggestive of simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce your belly fat ✔️✔️
🤸 Bring In Coconut Oil
It is one of the healthiest fats you can eat.
Many studies have shown 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.
Some studies suggest it may also lead to abdominal fat loss.
According to one, obese men who took coconut oil daily for twelve weeks lost an average of one point one inch from their waists without intentionally changing their diets or exercise routines.
To boost belly fat loss, it is best to take about two tablespoons of coconut oil per day.
This 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.
🤸 Perform Resistance Training or Lifting Of Weights
A resistance training or weight lifting or strength training is important for preserving and for gaining muscle mass.
As per studies on people with pre-diabetes, type two diabetes and fatty liver disease, resistance training helps in belly fat loss.
In fact, as per a study in overweight teenagers stated that a combination of strength training and aerobic exercise leads to the greatest decrease in visceral fat.
The Bottom Line
There is no easy way out to reducing weight. There are also no magic solutions available to help you with it. Losing weight requires effort, perseverance and commitment from you. But however, if you are looking out for some easy way out, then there is one present.
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DISCLAIMER: I am presently an employee of the organization, Nutrafy.