Fitness & Diet

How to Lose Belly Fat

1 .Eat Plenty of Soluble Fiber

Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.

Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food (3Trusted Source, 4Trusted Source, 5Trusted Source).

What’s more, soluble fiber may help fight belly fat.

An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period (6Trusted Source).

Make an effort to consume high-fiber foods every day. Excellent sources of soluble fiber include flaxseed, shirataki noodles, Brussels sprouts, avocados, legumes and blackberries.

2 . avoid Foods That Contain Trans Fats

Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.

They’re found in some margarines and spreads and also often added to packaged foods.

These fats have been linked to inflammation, heart disease, insulin resistance and abdominal fat gain in observational and animal studies (7Trusted Source, 8Trusted Source, 9Trusted Source).

A 6-year study found that monkeys who ate a high-trans-fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat (10Trusted Source).

To help 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

3 . Eat a High-Protein Diet

High protein foods, such as fish, lean meat and beans, are ideal if you’re trying to shed some extra pounds around your waist.

4 . Reduce Your Stress Level

Stress may promote fat gain around your waist. Minimizing stress should be one of your priorities if you’re trying to lose weight.

5 . Don’t Eat a Lot of Sugary Foods

Excessive sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar.

6 . Do Aerobic Exercise (Cardio)

Studies also show 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 .Aerobic exercise is an effective weight loss method. Studies suggest it’s particularly effective in slimming your waistline.

7 .  Cut Back on Carbs, Especially Refined Carbs

can be very beneficial for losing fat, including abdominal fat.Diets with under 50 grams of carbs per day cause belly fat loss in overweight people, those at risk of type 2 diabetes and women with polycystic ovary syndrome (PCOS) You don’t have to follow a strict low-carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat.In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains .A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes or vegetables.

8 . Replace Some of Your Cooking Fats With Coconut Oil

Studies suggest that using coconut oil instead of other cooking oils may help reduce abdominal fat.Coconut 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.

9 . Perform Resistance Training (Lift Weights)

Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.Based on studies in people with prediabetes, type 2 diabetes and fatty liver disease, resistance training may also be beneficial for belly fat loss . In fact, one study in overweight teenagers showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat .Strength training can be an important weight loss strategy and may help reduce belly fat. Studies suggest it’s even more effective in combination with aerobic exercise.

10 . Avoid Sugar-Sweetened Beverages

Avoiding all liquid forms of sugar, such as sugar-sweetened beverages, is very important if you’re trying to shed some extra pounds.

11 . Get Plenty of Restful Sleep

Sleep deprivation is linked to an increased risk of weight gain. Getting enough high-quality sleep should be one of your main priorities if you plan to lose weight and improve your health.

12 .Track Your Food Intake and Exercise

As a general weight-loss advice, it’s always a good idea to keep track of what you’re eating. Keeping a food diary or using an online food tracker are two of the most popular ways to do this.

13 . Eat Fatty Fish Every Week

Eating fatty fish or taking omega-3 supplements may improve your overall health. Some evidence also suggests it may reduce belly fat in people with fatty liver disease.

14 . Add Apple Cider Vinegar to Your Diet

Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels (63Trusted Source).

It contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies (64Trusted Source, 65Trusted Source, 66Trusted Source).

In a 12-week controlled study in obese men, those who took 1 tablespoon (15 ml) of apple cider vinegar per day lost half an inch (1.4 cm) from their waists (67Trusted Source).

Taking 1–2 tablespoons (15–30 ml) of apple cider vinegar per day is safe for most people and may lead to modest fat loss.

However, be sure to dilute it with water, as undiluted vinegar can erode the enamel on your teeth.

If you want to try apple cider vinegar, there is a good selection available on Amazon.\

15 . Drink Green Tea

Regularly drinking green tea has been linked to weight loss, though it’s probably not effective on its own and best combined with exercise.

Green tea is an exceptionally healthy beverage.

It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism (75Trusted Source, 76Trusted Source).

EGCG is a catechin, which several studies suggest may be effective in losing belly fat. The effect may be strengthened when green tea consumption is combined with exercise

16 .  Change Your Lifestyle and Combine Different Methods

Just doing one of the items on this list won’t have a big effect on its own.

If you want good results, you need to combine different methods that have been shown to be effective.

Interestingly, many of these are things generally associated with healthy eating and an overall healthy lifestyle.

Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off.

When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect.

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