Losing belly or belly fat is a common weight loss goal.
Belly fat is a particularly harmful type. Research suggests strong links to conditions like type 2 diabetes and heart disease.
For this reason, losing that fat can have significant benefits for your health and well-being.
You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measurements greater than 40 inches (102 cm) in men and 35 inches (88 cm) in women are called abdominal obesity.
Some weight loss strategies can target fat in the abdomen area more than other areas of the body.
Here are 6 real ways to lose belly fat.
Avoid Sugar And Sugary Drinks
Foods with added sugars are bad for your health. Eating more than one of these types of foods can lead to weight gain.
Studies show that added sugar has adverse effects on metabolic health.
Numerous studies have indicated that too much sugar, mainly due to large amounts of fructose, can lead to a build-up of fat around the abdomen and liver.
Sugar is half glucose and half fructose. When you eat a lot of added sugar, your liver is overloaded with fructose and is forced to convert it to fat.
Some believe that this is the main process behind the adverse health effects of sugar. It increases abdominal fat and liver fat, which causes insulin resistance and various metabolic problems.
Liquid sugar is worse in this regard. The brain doesn’t seem to register liquid calories in the same way as solid calories, so when you drink sugary drinks you end up eating more total calories.
One study found that children were 60% more likely to develop obesity with each additional daily serving of sugary drinks.
Try to minimize the amount of sugar in your diet and consider cutting out sugary drinks altogether. This includes sugary drinks, sugary sodas, fruit juices, and various high-sugar sports drinks.
Read the labels to make sure the products do not contain refined sugars. Even foods marketed as healthy foods can contain significant amounts of sugar.
Note that none of this applies to whole fruits, which are extremely healthy and high in fiber, which mitigates the negative effects of fructose.
Eat More Protein
Protein may be the most important macronutrient for weight loss.
Research shows that it can reduce food cravings by 60%, increase metabolism by 80-100 calories per day, and help you eat up to 441 calories less per day.
If losing weight is your goal, adding protein may be the most effective change you can make to your diet.
Protein can not only help you lose weight, it can also prevent you from gaining weight.
Protein can be particularly effective in reducing belly fat. One study found that people who ate more and better protein had significantly less belly fat.
Another study indicated that protein was linked to a significantly lower chance of gaining belly fat at age 5 in women.
This study also linked refined carbohydrates and oils with more belly fat and related fruits and vegetables with reduced fat content.
Many studies that have shown that protein helps with weight loss have enabled people to get 25% to 30% of their calories from protein. So this can be a good range to try.
Try to increase your intake of foods high in protein such as whole eggs, fish, legumes, nuts, meat, and dairy products. They are the best sources of protein for your diet.
When you’re on a vegetarian or vegan diet, check out this article for tips on how to increase your protein intake.
If you’re struggling to get enough protein in your diet, supplementing with quality protein, like whey protein, is a healthy and convenient way to increase your total intake. You can find many protein powder options online.
Eat Foods Rich In Fiber
Dietary fibers are mainly non-digestible plant materials.
Eating lots of fiber can help you lose weight. However, the type of fiber is important.
It seems that most soluble and viscous fiber has an effect on your weight. These are fibers that bind to water and form a thick gel that “settles” in your gut.
This gel can significantly slow the movement of food through your digestive system. It can also slow down digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and a decrease in appetite.
One review study found that an additional 14 grams of fiber per day was linked to a 10% decrease in calorie intake and weight loss of about 4.5 pounds (2 kg) over 4 months.
A 5-year study reported that consuming 10 grams of soluble fiber per day was associated with a 3.7% reduction in the amount of fat in the abdominal cavity.
This implies that soluble fiber can be particularly effective in reducing harmful abdominal fat.
The best way to get more fiber is to eat plenty of plant foods, including vegetables and fruits. Legumes are also a good source, as are some grains, such as whole oats.
You can also try taking a fiber supplement like glucomannan. It is one of the most vicious dietary fibers and studies suggest that it can help you lose weight.
It is important to speak to your health care provider before introducing this or any other supplement into your diet.
Exercise is one of the best things you can do to increase your chances of living a long, healthy life and avoiding disease.
Helping reduce belly fat is one of the amazing health benefits of exercise.
This does not mean doing abdominal exercises, because reducing by one point (losing fat at some point) is not possible. In one study, 6 weeks of training, only the abdominal muscles had no measurable effect on waist size or the amount of fat in the abdominal cavity.
Strength training and cardiovascular exercise will reduce fat throughout the body.
Aerobic exercise, such as walking, running, and swimming, can significantly reduce abdominal fat.
Another study found that exercise completely prevented people from regaining abdominal fat after weight loss, implying that exercise is especially important while maintaining weight.
Exercise also reduces inflammation, lowers blood sugar levels, and improves other metabolic problems associated with excess belly fat.
Control Your Diet
Most people know that what they eat is important, but many don’t know exactly what they eat.
A person may think they are on a high protein or low carbohydrate diet, but without tracking it, it is easy to overestimate or underestimate their food intake.
Tracking your food intake doesn’t mean you have to weigh and measure everything you eat. Tracking your intake from time to time for a few days at a time can help you identify the most important areas of change.
Planning ahead can help you reach specific goals, such as increasing your protein intake to 25-30% of calories or reducing unhealthy carbohydrates.
Check out these articles here for a calorie calculator and a list of free online tools and apps to track what you eat.
The bottom line
Belly fat, or belly fat, is linked to an increased risk of certain diseases.
Most people can reduce their belly fat by making key lifestyle changes, such as eating a healthy diet high in lean protein, vegetables, fruits, and legumes, and getting regular exercise.