18 Effective Tips to Lose Belly Fat (Backed by Science)
Having excess belly fat can negatively affect health and may contribute to several chronic conditions.
One specific type of belly fat - visceral fat - is a major risk factor for type 2 diabetes, heart disease, and other conditions (1Trusted Source).
Many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic disease.
However, BMI is only calculated using height and weight and doesn’t take body composition or visceral fat into account (2Trusted Source).
Though losing fat from this area can be difficult, there are several things you can do if you’re looking to reduce excess abdominal fat.
Here are 18 effective tips to lose belly fat, backed by scientific studies.
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 fiber may promote weight loss by helping you feel full, so you naturally eat less (3Trusted Source, 4Trusted Source).
What’s more, soluble fiber may help reduce belly fat.
An older observational study involving over 1,100 adults found that for every 10-gram (g) increase in soluble fiber intake, belly fat gain decreased by 3.7% over 5 years (5Trusted Source).
Excellent sources of soluble fiber include (6Trusted Source):
fruits
vegetables
legumes
oats
barley
2. Avoid foods that contain trans fats
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.
Previously, they were found in some margarines and spreads and also often added to packaged foods, but most food producers have stopped using them.
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, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.
3. Moderate your alcohol intake
Alcohol can have health benefits in small amounts, but it can be harmful if you drink too much.
Research suggests that too much alcohol can contribute to belly fat.
Observational studies link heavy alcohol consumption to a significantly increased risk of developing excess fat storage around the waist (11Trusted Source, 12Trusted Source).
Cutting back on alcohol may help reduce your waist size. You don’t need to give it up completely, but limiting the amount you drink in a single day can help.
One study on alcohol use involved more than 2,000 people. Results showed 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 (12Trusted Source).
According to the most recent Dietary Guidelines for Americans, it’s recommended to limit alcohol intake to two drinks or fewer per day for men and one drink or fewer per day for women (13Trusted Source).
4. Eat a high protein diet
Protein is an extremely important nutrient for weight management.
High protein intake increases the release of the fullness hormone peptide YY, which decreases appetite and promotes fullness.
Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss (13Trusted Source, 14Trusted Source, 15Trusted Source).
Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet (16Trusted Source, 17Trusted Source, 18Trusted Source).
Be sure to include a good protein source at every meal, such as:
meat
fish
eggs
dairy
whey protein
beans
5. Reduce your 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 (19Trusted Source, 20Trusted Source).
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 (21Trusted Source).
To help reduce belly fat, engage in activities that relieve stress. Practicing yoga or meditation can be effective.
15 сен 2024
