How to lose belly fat

Rose May Pimentel in Health

Jun 03, 2020 • 3 min Read

According to WebMD, everyone has some belly fat, even people who have flat abs. But, too much belly fat can be harmful. Abdominal fat, or belly fat, is linked to an increased risk of certain diseases such as diabetes and heart disease. For this reason, losing this fat can have significant benefits for your health and well-being.

Here are some effective tips from Healthline to lose belly fat, backed by scientific studies:

1. Eat plenty of soluble fiber

Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods such as avocados and legumes in your weight loss diet.

2. Avoid foods that contain trans fats

Some studies have linked a high intake of trans fat to increased belly fat gain. Regardless of whether you’re trying to lose weight, limiting your intake of trans fat is a good idea.

3. Don’t drink too much alcohol

Excessive alcohol intake has been associated with increased belly fat. If you need to reduce your waistline, consider drinking alcohol in moderation or abstaining completely.

4. 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.

5. Reduce your stress levels

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

6. 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.

7. Do aerobic exercise (cardio)

Aerobic exercise is an effective weight-loss method. Studies suggest it’s particularly effective at slimming your waistline.

8. Cut back on carbs — especially refined carbs

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.

9. 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.

10. 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.

11. Eat fatty fish every week

Eating fatty fish such as salmon, sardines, and mackerel 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.

12. Try intermittent fasting

Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Studies suggest that it may be one of the most effective ways to lose weight and belly fat.

13. Change your lifestyle and combine different methods

Losing weight and keeping it off is difficult unless you permanently change your dietary habits and lifestyle.

In summary, improving nutrition, increasing activity, reducing stress, and making other lifestyle changes can all help you lose that unwanted belly fat. Stay active and healthy and burn that belly fat!