17 Effective Tips for Losing Belly Fat (Backed by Science)
 
Excess belly fat can increase the risk of certain chronic diseases. Drinking less alcohol, eating more protein, and lifting weights are just a few steps you can take to lose belly fat. Being overweight can damage your health and contribute to many chronic diseases.
 
One type of abdominal fat – visceral fat – is a major risk factor for type 2 diabetes, heart disease and other conditions. Many health centers use body mass index (BMI) to classify weight and predict the risk of metabolic disease.
 
However, BMI is calculated based only on height and weight and does not take into account body composition or visceral fat. Although losing fat in this area can be difficult,

 there are many things you can do if you are looking to lose excess belly fat.
 
Here are 18 effective tips for losing belly fat, backed by scientific studies. A note on sexuality and gender.

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  1. Eat more soluble fiber

 Soluble fiber absorbs water and forms a gel that helps keep food from moving through your digestive system. Research shows that this fiber can promote weight loss by helping you feel fuller, so you eat less.
 
In addition, soluble fiber can help reduce belly fat. An older study of more than 1,100 adults found that for every 10 grams (g) increase in soluble fiber intake, belly fat gain decreased by 3.7% over 5 years.
 
Good sources of soluble fiber include (6):

•   fruits

•  vegetable

• Legumes

• oats

•  barley

2. Avoid foods with trans fats
 
Trans fats are made by adding hydrogen to unsaturated fats, such as soybean oil.
 
They used to be found in some margarine and spreads, and they were added to packaged foods, but many food manufacturers have stopped using them. These fats have been linked to inflammation, heart disease, insulin resistance, and belly fat gain in research and animal studies.
 
A 6-year study found that monkeys who ate a diet high in trans fat gained 33% more belly fat than those who ate a diet high in monounsaturated fat. To help reduce belly fat, read product labels carefully and avoid products with trans fats. These are often labeled as hydrogenated fats.

3. Limit alcohol consumption
 
Alcohol can have health benefits in small amounts, but it can be harmful if you drink too much. Research shows that drinking too much alcohol can cause belly fat.
 
Observational studies associate alcohol consumption with an increased risk of developing excessive waist fat storage .

 Cutting down on alcohol can help reduce your waistline. You don’t have to give it up completely, but limiting the amount you drink in a day can help.

 The study on alcohol consumption involved more than 2,000 people. Results showed that those who drank less than one drink per day had less abdominal fat than those who drank more than one drink per day. . According to the most recent Dietary Guidelines for Americans, it is recommended to limit alcohol to two or fewer drinks a day for men and one drink or less daily for women.

4. Eat foods that are high in protein

Protein is a very important nutrient for weight management.
 
A high protein diet increases the release of peptide YY, the satiety hormone, which reduces hunger and promotes satiety. Protein increases your metabolic rate and helps you maintain muscle mass during obesity.
 
Many research studies show that people who eat more protein tend to have less belly fat than people who eat more protein.

 Be sure to include good protein source at every meal, such as:

• meat

• fish

• eggs

• dairy

•  whey protein

• beans

5. Reduce your stress levels
 
Stress can cause you to gain belly fat by causing your adrenal glands to produce cortisol, also known as the stress hormone.

Studies show that high cortisol levels increase appetite and promote belly fat storage. Additionally, women with larger breasts produce more cortisol in response to stress. An increase in cortisol is associated with fat gain around the middle.

 To help reduce belly fat, engage in stress-reducing activities. Doing yoga or meditation can be effective. 

 6. Don’t eat too much sugar

 Sugar can contain fructose, which has been linked to many chronic diseases when consumed in excess. These include heart disease, type 2 diabetes, and liver disease.
 
Research shows a relationship between high sugar intake and increased belly fat. It is important to understand that refined sugar can lead to belly fat gain. Even natural sugars, like real honey, should be consumed in moderation.

 7. Do aerobic exercise (cardio).

Aerobic (cardio) exercise is an effective way to improve your health and burn calories. Research also shows that it can be an effective form of exercise for losing belly fat. However, results are mixed on whether moderate or vigorous exercise is more beneficial. Either way, the frequency and duration of your exercise program can also be very important.
 
One study found that postmenopausal women lost more body fat when they exercised for 300 minutes per week, compared to those who exercised 150 minutes per week. However, the researchers also reported that changes in visceral abdominal fat did not differ between the two groups.
 
8. Reduce your carb intake, especially refined carbohydrates
 
Reducing carbohydrate intake can be beneficial for losing fat, especially belly fat.
 
In fact, low-carb diets can lead to loss of belly fat in people who are overweight, people at risk for type 2 diabetes, and people with polycystic ovary syndrome (PCOS).

You don’t have to follow a strict low-carbohydrate diet. Some studies suggest that replacing refined carbohydrates with unprocessed starches can improve metabolic health and reduce belly fat.

 In the Framingham Heart Study, people who ate the most whole grains were 17% more likely to have excess belly fat than those who ate a diet high in refined grains.
 
9. Do resistance training (lifting weights)
 
Resistance training, also called weight lifting or strength training, is important for maintaining and gaining muscle mass.
 
Based on studies involving people with diabetes mellitus, type 2 diabetes, and fatty liver disease, resistance training can also be beneficial for belly fat loss. 

In fact, a study of teenagers showed that a combination of strength training and aerobic exercise led to the greatest reduction in visceral fat.
 
If you decide to start lifting weights, it’s a good idea to talk to your doctor and get advice from a personal trainer.

10. Limit sugar sweetened beverages
 
Sugar sweetened beverages contain added sugars like fructose, which can contribute to belly fat. A study of people with type 2 diabetes found that consuming at least one serving of sugar sweetened beverages per week was associated with increased belly fat compared to consuming less than one serving per week.
 
Additionally, because your brain doesn’t process water calories like solid calories, you may end up eating more calories later and storing them as fat.

To lose belly fat, it is best to stop drinking alcohol such as:

•  Soda

•  Punch

• sweet tea

•  Alcohol mixers contain sugar

 11. Get enough sleep and rest
 
Sleep is important for many aspects of your health, including weight. Studies show that lack of sleep may be associated with a higher risk of obesity and increased belly fat for certain groups. 

A 16-year study of more than 68,000 women found that those who slept less than 5 hours per night were more likely to gain weight than those who slept 7 hours or more per night (47).
 
A condition known as sleep apnea, in which breathing stops briefly at night, has also been associated with excess visceral fat. In addition to getting at least 7 hours of sleep every night, make sure you get enough sleep.
 
If you think you have sleep apnea or another sleep disorder, consider talking to a doctor about treatment options. 

12. Track your diet and exercise
 
Many things can help you lose weight and belly fat, but it’s important to eat fewer calories than your body needs to maintain weight. Keeping a food diary or using a food tracker or online app can help you track your calorie intake. This strategy has been shown to be beneficial for weight loss.

 Additionally, nutritionists help you identify your protein, carbohydrate, fiber, and micronutrient intake. Many also allow you to record your workouts and workouts. You can find many free apps or websites for tracking food and calorie intake on this page.

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 13. Eat fatty fish every week

They are rich in high protein and omega-3 fatty acids, which may provide protection against chronic diseases. Some evidence suggests that omega-3 fatty acids may also help reduce visceral fat.
 
Studies in adults and children with fatty liver disease have shown that omega-3 supplements can reduce liver and abdominal fat. Try to eat 2 to 3 servings of fatty fish per week.

Good options include:

•   salmon

•  Herring

•  sardines

•  mackerel

•  anchovy

 
For vegetarians, vegans, and those who do not regularly eat fish, plant-based omega-3 supplements from sources such as algae are also available .

 Eating fatty fish or getting omega-3 from fish oil or algae can improve your health. Some evidence also suggests that it may reduce abdominal fat in people with fatty liver disease. 

14. Limit fruit juice consumption
 
Although fruit juices provide vitamins and minerals, they often contain sugar just like soda and other sugary drinks. For example, an 8-ounce (248 milliliter) serving of unsweetened apple juice contains 24 g of sugar, more than half of which is fructose.
 
Research shows that consuming large amounts of fruit juice may contribute to weight gain due to the high amount of calories they provide rather than the fructose they contain. However, to help reduce belly fat, balance your diet and consume other foods that are low in sugar, such as water, unsweetened iced tea, or sparkling water. lemon wedge or lime.

 15. Consider
intermittent fasting

This is an eating pattern that alternates between eating and fasting periods. A popular method is to fast for 24 hours once or twice a week. Another thing is to fast every day for 16 hours and eat all your meals within an 8 hour period. One study found that combining intermittent fasting with protein pacing — which involves eating protein-rich foods throughout the day — led to significant weight loss, total body fat and body fat. visceral in relation to caloric restriction.
 
Keep in mind that there is anecdotal evidence that intermittent fasting can negatively affect blood sugar control in women but not men . Although some modified methods of fasting appear to be a better option, stop fasting immediately if you experience any adverse reactions.
 
Additionally, talk to a doctor before trying to fast or make other changes to your diet.

 16. Drink green tea
 
Green tea is a healthy drink. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), which has been shown to boost metabolism.
 
EGCG is a catechin that, according to many studies, can help you lose belly fat. The effect may be enhanced when green tea consumption is combined with exercise.
 
Interestingly, one study concluded that green tea can increase weight gain, especially when consumed in doses less than 500 milligrams per day for 12 weeks. Another study showed that regular consumption of green tea can be beneficial in reducing weight around the waist.
 
However, further research is needed

17. Change your life and combine different paths
 
Doing any of the things on this list may not have much of an effect on its own. For best results, combining different methods can be more effective.
 
Interestingly, many of these methods are often associated with a healthy diet and a healthy lifestyle. Therefore, making long-term lifestyle changes is the key to losing belly fat and getting rid of it.
 
When you learn healthy habits, stay active, and reduce the consumption of processed foods, fat loss becomes a natural effect.