Abdominal fat is an unusually harmful type. The research suggests strong connections with diseases like type 2 diabetes and heart disease. For this analysis, trying to lose this fat can have meaningful benefits for your health and well-being.
How you can measure abdominal fat: By measuring the circumference around your waist with a tape measure. Measures of above 35 inches (88 cm) in women and 40 inches (102 cm) in men are known as abdominal obesity.
However, some weight-loss strategies can target the fat in the belly area more than other areas of the body.
In This Article Are 6 Evidence-Based Ways To Lose Belly Fat
1. Avoid sugar and sugar-sweetened drinks
Avoid foods with added sugars to your diet. Refined sugar is bad for your health. Eating a lot of these types of food can cause weight gain. Researches confirm that added sugar has uniquely harmful results on metabolic health.
However, sugar is both half glucose and fructose. Whenever you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat.
Some assume that this is the main process behind sugar’s harmful impacts on health. It improves abdominal fat and liver fat, which leads to insulin resistance and various metabolic problems.
Studies have shown that liquid sugar is worse in this regard. The brain doesn’t show to register liquid calories in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories.
A study examined that children were 60% also likely to develop obesity with each extra daily serving of sugar-sweetened beverages.
Try reducing the amount of sugar in your diet and consider fully eliminating sugary drinks. This includes sugar-sweetened beverages, fruit juices, sugary sodas, and various high sugar sports drinks.
Always read the labels to make sure products do not contain refined sugars. Even foods marketed as healthy foods can contain vital amounts of sugar.
Finally, always have in mind that this does not apply to whole fruit, which are very healthy and has plenty of fiber that mitigates the negative effects of fructose.
2. Eat more protein
Protein may be the most important macronutrient for weight loss. Research shows it can reduce cravings by 60%, boost metabolism by 80–100 calories per day, and help you eat up to 441 fewer calories per day.
Protein may be particularly effective in reducing abdominal fat. One study showed that people who ate more and better protein had much less abdominal fat. Another study indicated that protein was linked to a significantly reduced chance of abdominal fat gain over 5 years in women. This study also linked refined carbs and oils to more abdominal fat and linked fruit and vegetables to reduced fat.
Many of the studies observing that protein helps with weight loss had people getting 25–30% of their calories from protein. Therefore, this may be a good range to try. Try increasing your intake of high protein foods such as whole eggs, fish, legumes, nuts, meat, and dairy products. These are the best protein sources for your diet.
If you struggle with getting enough protein in your diet, a quality protein supplement – like whey protein — is a healthy and convenient way to boost your total intake.
Eating little or no carbs is a very effective way to lose fat.However, studies have supported that when people cut carbs, their appetite goes down, and they lose weight.
More than 20 randomized controlled studies have now shown that low carb diets sometimes lead to 2–3 times more weight loss than low-fat diets. This is true even when those in the low carb groups are allowed to eat as much as they want, while those in the low-fat groups are calorie restricted.
Low carb diets also lead to quick reductions in water weight, which gives people fast results. People often see a difference on the scale within 1–2 days.
Studies comparing low carb and low-fat diets indicate that low carb eating specifically reduces fat in the abdomen and around the organs and liver. This means that some of the fat lost on a low carb diet is harmful abdominal fat.
Just avoiding the refined carbs — like sugar, candy, and white bread — should be sufficient, especially if you keep your protein intake high.
If the goal is to lose weight fast, some people reduce their carb intake to 50 grams per day. This puts your body into ketosis, a state in which your body starts burning fats as its main fuel and appetite is reduced.
Low carb diets have many other health benefits besides just weight loss. For example, they can significantly improve health in people with type 2 diabetics.
4. Eat fiber-rich foods
Eating dietary fiber is mostly an indigestible plant matter. Eating plenty of fiber can help with weight loss. However, the type of fiber is essential.
It seems that often the soluble and viscous fibers have an effect on your weight. These are fibers that bind water and form a thick gel that “sits” in your gut. Hence, this gel can dramatically slow the movement of food through your digestive system. More so, it can slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite.
One study found that an additional 14 grams of fiber per day was connected to a 10% decrease in calorie intake and weight loss of around 4.5 pounds (2 kg) over 4 months. One 5-year study reported that eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity.
This implies that soluble fiber may be particularly effective at reducing harmful belly fat. The best way to get more fiber is to eat a lot of plant foods, including vegetables and fruit. Legumes are also a good source, as well as some cereals, such as whole oats.
You can also try taking a fiber supplement like glucomannan. This is one of the most viscous dietary fibers, and studies suggest it can help with weight loss. It’s important to talk to your healthcare provider before introducing this or any supplement to your dietary regimen.
Exercise is among the most useful things you can do to improve your chances of living a long, healthy life and avoiding disease. Helping to decrease abdominal fat is among the amazing health benefits of exercise. Weight training and cardiovascular exercise will reduce fat across the body. In fact, aerobic exercise like walking, running, and swimming can allow major decreases in abdominal fat.
Another study found that exercise completely prevented people from regaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance.
Exercise also leads to reduced inflammation, lower blood sugar levels, and improvements in other metabolic problems associated with excess abdominal fat.
6. Track your food intake
Most people know that what you eat is essential, but numerous don’t know exactly what they’re eating. People might think they’re eating a high protein or low carb diet, but without keeping prepare track, it’s easy to exaggerate or minimize food intake. Tracking food intake doesn’t signify you need to weigh and measure everything you eat. Tracking intake every now and then for a few days in a row can help you realize the most important areas for change.
Planning forward can help you achieve specific goals, such as increasing your protein intake to 25–30% of calories or slicing down on unhealthy carbs.