Fat around the belly is one of the most common health problems. It leads to several chronic diseases like heart problems, diabetes, and metabolic disorder. Losing fat from the belly area is quite difficult but not impossible. You may try following scientifically backed fat loss tips to reduce your abdominal fat.
Take a look at these tips and adhere to them to see the visible results.
1. Reduce your carb intake
If you are looking for fat loss tips, reducing carb intake should come first. It is one of the most effective fat loss tips. Limiting the intake of carbs to 50 grams per day helps you lose weight and reduces the risk of type 2 diabetes.
Polycystic ovary syndrome is common among women. By limiting the intake of carbs, women can reduce the risk of this condition and lose more fat if they already have PCOS.
It does not mean you need to strictly adhere to low-carb diets. You can simply replace refined and processed carbs with unprocessed carbs to see the visible results. Besides, low carb intake will also help you avoid other medical conditions, including diabetes and heart diseases.
Excessive intake of refined and processed carbs is linked with weight gain. It also contributes to other medical conditions. It is good to add whole foods, vegetables, legumes, or unprocessed starches to your diet to reduce weight and belly fat.
2. Add more soluble fiber to your diet
Soluble fiber is the most important part of someone’s diet. It absorbs the water and forms a gel-like substance by bulking up. It stays in the digestive tract for a long time. As a result, it keeps you full for a longer time.
You naturally consume fewer calories by increasing your soluble fiber intake in your diet. It also reduces the absorption of calories from food by your body. (Source)
Add plenty of soluble fiber-rich foods to your diet to reduce your belly fat. You may add legumes, flaxseed, avocados, and blackberries to your diet to get the maximum soluble fiber.
Adding more soluble fiber-rich foods to your diet will help you reduce your belly fat and absorption of calories from food.
3. Avoid Trans fats
Trans fats are produced at the industrial level by adding hydrogen to vegetable oil. It increases the shelf time of the products and adds flavor to them. The use of these Trans fats found in margarine and spreads is linked with various diseases. These fats promote heart diseases, inflammation, and insulin resistance. Trans fats are also linked with belly fat gain. (Source)
Trans fats are commonly referred to as partly hydrogenated fats on product labels. It is good to read the labels of packaged foods before purchasing them.
Trans fats are linked with abdominal fat gain. It is good to completely avoid Trans fats to avoid weight gain and other diseases.
4. Eat protein-rich foods
Eating protein-rich foods is one of the best fat loss tips. Protein is linked with weight control and management. The intake of protein reduces the appetite by keeping you full for a longer time.
Protein is also helpful in increasing your metabolism. It also retains muscle mass when you are losing fat or weight. (Source)
Several studies have seen a tremendous reduction of belly fat in people who ate more protein in their diet than those who ate a low protein diet. (Source)
Add more protein-rich foods to your diet like beans, eggs, meat, and dairy.
If you want to lose weight, try to add more protein-rich foods to your diet. It will keep you full and help you lose fat, especially around your waistline.
5. Avoid alcohol
Too much consumption of alcohol is linked with serious health conditions. Various studies have found that a high intake of alcohol promotes belly fat and makes individuals obese. (Source)
It is good to limit the amount of alcohol intake. Few studies observed that people who drank a limited amount of alcohol daily had less abdominal fat than those who consumed too much alcohol less often. (Source)
Drinking an excessive amount of alcohol is linked with increased belly fat. If you want to lose your belly fat limit the amount of alcohol per day or avoid it completely.
6. Manage your stress
Cortisol is a hormone that is sometimes called the stress hormone. It is produced when you are under stress. It triggers the production of belly fat.
Studies show an increase in the production of cortisol levels promotes the storage of fat in the belly region and increases the appetite. (Source)
Studies also show that women having a large waistline produce even more cortisol in response to stress, anxiety, and pressure. (Source)
Try to engage yourself in healthy and pleasing activities to reduce your stress level. Practice yoga, do morning walks or meditate to release your stress.
Stress is one of the leading causes of fat and weight gain. If you are looking for fat loss tips, try to reduce your stress by keeping you engaged in healthy and pleasant activities.
7. Do resistance training
If you are trying to lose weight, resistance training must be part of your routine. It is also called strength training and is essential to preserve muscle mass.
Different studies were conducted to see the impact of resistance training in diabetics and patients with fatty liver disease and prediabetes. Results indicated that resistance training benefited these people to lose their abdominal fat. (Source)
It has also been shown that combining strength training with aerobics yields excellent benefits. It significantly loses abdominal fat and helps in weight loss. (Source)
However, if you are planning to do strength training, you must consult a certified trainer.
Resistance training is one of the most significant fat loss tips. It helps in reducing fat, especially when combined with aerobics exercises.
8. Limit sugar intake
Excess sugar consumption is linked with many chronic conditions like diabetes, heart problems, and obesity. (Source)
Several studies have also seen a linkage between high sugar intake and belly fat gain. (Source)
Processed sugary foods are dangerous to health. It promotes belly fat that further leads to several other problems.
It is good to replace white and processed sugar with natural sweeteners like honey. But keep one thing in mind do not overconsume it. Natural sweeteners must also be used in moderation.
Excessive intake of sugar is liked with abdominal fat and weight gain. It is good to limit the intake of added sugars and replace them with a moderate amount of natural sweeteners.
9. Do cardio
Cardio exercises promote weight loss by increasing your heart rate and burning more calories.
Several studies suggest that moderate to high-intensity cardio exercises are beneficial to reduce weight. (Source)
However, the length and frequency of exercise are significant factors in achieving effective outcomes.
Cardio exercises are one of the most effective weight loss methods. It is very beneficial in decreasing abdominal fat.
10. Avoid sugary drinks and juices
Sugary drinks contain a lot of calories. These drinks are packed with fructose which promotes weight gain. Though some fruit juices provide essential vitamins and minerals, they are packed with lots of sugars.
Different studies show that increased intake of sugary beverages may lead to fatty liver. One study found people who drank sugary drinks excessively significantly gain weight including, belly fat. (Source)
Another important reason to avoid sugary drinks is that your brain does not process the liquid calories like solid food calories. You end up with too much calorie intake. These excess calories will be stored as fat in your body. It contributes to weight gain and abdominal fat.
To lose weight you need to avoid soda, sweet tea, flavored juices, and other sugary beverages.
If you are trying to lose weight it is good to avoid sugary drinks, sodas, and other beverages completely. They are high in calories and will make you gain more abdominal fat.
11. Take plenty of sleep
Sleep is important to your health. Proper sleep of 7-8 hours is essential to maintain your health and avoid weight gain. According to studies, those who do not get enough sleep gain more weight. (Source)
The weight loss studies were observed in women. These studies showed that women who did not get plenty of sleep (less than 5 hours) were at greater risk of gaining weight than those who slept for 7 hours or more. (Source)
Besides taking sleep, its quality also matters. Make sure to get proper and quality sleep during the night to avoid weight gain. It is good to talk to your doctor if you are suffering from any sleep disorder.
Lack of sufficient and quality sleep is linked with weight gain and deteriorates health. If you want to lose weight, make sure to take 7-8 hours of quality sleep.
12. Keep track of your calories
Eating healthy and whole foods is not enough to lose weight. You need to do more than that. Creating a calorie deficit is crucial to losing weight. This calorie deficit can be created by consuming fewer calories than your body requires.
Keep track of your calories by using several online apps or a food diary. Monitor your calories and note down the calorie content of foods you eat.
You can also track your macronutrients intake by using several mobile apps. Make sure to read the label of food items to know about their calories and carb content.
Creating a calorie deficit is important for weight loss. You can always keep a track of your calories by keeping a food diary or using an online app.
13. Add fish to your diet
Fish is an incredible source of omega-3 fatty acids. These fatty acids are required to perform various functions in the body. Your body cannot synthesize it, so you need to take this from an outside source. It lowers the risk of fatty liver and abdominal fat.
Fatty fish is rich in omega-3 fatty acids. Aim to eat fatty fish three times per week to get the maximum health benefits. Salmon, sardines, and mackerel are rich sources of omega-3 fatty acids. Add them to your diet to promote weight loss.
Eating fatty fish rich in omega-3 fatty acids is linked with several health benefits. It also promotes weight loss by reducing belly fat.
14. Try the LCHF diet plan
Low-carb diets are getting popular nowadays. These diets limit the intake of carbs and allow you to eat fats and proteins. Your body switches to fats as an instant source of energy and goes into ketosis. Once your body is in ketosis, it starts burning off the fats.
The LCHF diet plan is one of the most effective ways to lose weight. Besides losing weight, it also has several other health benefits. It is good for people with types 2 diabetes and women with PCOS.
The LCHF diet plan is one of the most popular diet plans. It helps you lose weight along with other health benefits.
15. Make lifestyle changes
If you are trying to lose weight, keep one thing in mind you need to work hard. You cannot lose weight overnight. Make lifestyle changes, eat right, and increase your physical activity to see the long-term benefits.
You may take small steps to see long term benefits:
- Control your food portion size
- Eat whole foods
- Limit sugar intake
- Avoid overeating
- Drink plenty of water
- Increase physical activity
- Cut back on carbs
- Avoid junk food
Adopting an overall healthy lifestyle is always encouraged to promote weight loss.
Losing weight is hard, but making lifestyle adjustments and permanent dietary changes will help you see the long-term benefits.
Weight loss requires effort and hard work. The above-mentioned fat loss tips will help you lose weight only if you are determined to make lifestyle changes.
Adopting a healthy lifestyle is crucial to see the long-term benefits. Implementing some or all of the above-mentioned fat loss tips with lifestyle adjustments is key to losing weight and body fat.