Effective Tips to Lose Belly Fat
Belly fat is more than just a nuisance that makes your clothes feel tight.
Fat inside the belly area is also termed visceral fat, and it is seriously harmful.
This type of fat is a major risk factor for type 2 diabetes and heart disease, to name a few (1).
Many health organizations use BMI (body mass index) to classify weight and predict the risk of metabolic disease. However, this is misleading.
People with excess belly fat are at an increased risk, even if they look thin on the outside (2).
Although losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
Here are 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 this type of fiber promotes weight loss by helping you feel full so you naturally eat less. It may also decrease the amount of calories your body absorbs from food (3, 4, 5).
What’s more, soluble fiber may help fight belly fat. An observational study of over 1100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period (6).
Make an effort to consume high-fiber foods every day. Excellent sources of soluble fiber include flaxseeds, shirataki noodles, Brussels sprouts, avocados, legumes and blackberries.
2. Avoid Foods That Contain Trans Fats
Trans fats are created by pumping hydrogen into unsaturated fats such as soybean oil.
They’re found in some margarines and spreads, and they’re also added to some packaged foods.
A 6-year study found that monkeys who ate a high-trans-fat diet gained 33% more abdominal fat than monkeys that ate a diet high in monounsaturated fat (10).
To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as “partially hydrogenated” fats.
3. Don’t Drink Too Much Alcohol
Belly Fat Vs. Flat Belly
Alcohol can have health benefits in small amounts, but it is seriously harmful if you drink too much.
Research suggests too much alcohol can also make you gain belly fat.
Observational studies link heavy alcohol consumption with significantly increased risk of central obesity — that is, excess fat storage around the waist (11, 12).
Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether if you enjoy it, but limiting the amount you drink in a single day can help.
In a study of more than 2000 people, 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 did drink (12).
4. Eat a High-Protein Diet
Protein is an extremely important nutrient for weight control.
High protein intake increases release of the fullness hormone PYY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you retain muscle mass during weight loss (13, 14, 15).
Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower-protein diet (16, 17, 18).
Be sure to include a good protein source at every meal, such as meat, fish, eggs, dairy, whey protein or nuts.
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 high cortisol levels increase appetite and drive abdominal fat storage (19, 20).
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 (21).
To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.
6. Don’t Eat a Lot of Sugary Foods
Observational studies show a relationship between high sugar intake and increased abdominal fat (25, 26).
It’s important to realize that more than just refined sugar can lead to belly fat gain. Even “healthier” sugars (such as real honey) should be used sparingly.
7. Do Aerobic Exercise (Cardio)
Young Woman Running by the Seaside
Aerobic exercise (cardio) is an effective way to improve health and burn calories.
Studies also show it is one of the most effective forms of exercise for reducing belly fat. However, results are mixed regarding whether moderate-intensity or high-intensity exercise is more beneficial (27, 28, 29).
Regardless of intensity, how often and how much you exercise is important. One study found postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week versus 150 minutes per week (30).
8. Cut Back on Carbs, Especially Refined Carbs
Reducing carb intake can be very beneficial for losing fat, including abdominal fat.
Diets with under 50 grams of carbs per day cause belly fat loss in overweight people, those at risk of type 2 diabetes and women with polycystic ovary syndrome (PCOS) (31, 32, 33).
Reduce Breast Size Fast At Home
You don’t have to follow a strict low-carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat (34, 35).
In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains (36).
9. Replace Some of Your Cooking Fats With Coconut Oil
A Jar of Coconut Oil and a Teaspoon
Coconut oil is one of the healthiest fats you can eat.
Studies show that the medium-chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in response to high calorie intake (37, 38).
Controlled studies suggest it may also lead to abdominal fat loss.
In one study, obese men who took coconut oil daily for 12 weeks lost an average of 1.1 inch (2.86 cm) from their waists without intentionally changing their diets or exercise routines (39, 40).
To boost belly fat loss, it’s best to take about 2 tablespoons (30 ml) of coconut oil per day, which is the amount used in most of the studies reporting good results.
However, keep in mind that coconut oil is still high in calories. Instead of adding extra fat to your diet, replace some of the fats you are already eating with coconut oil.
10. Perform Resistance Training (Lift Weights)
Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.
Based on studies in people with prediabetes, type 2 diabetes and fatty liver disease, resistance training may also be beneficial for belly fat loss (41, 42).
In fact, one study in overweight teenagers showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat (43).
If you decide to start weight lifting, it is a good idea to get advice from a certified personal trainer.
11. Avoid Sugar-Sweetened Beverages
Sugar-sweetened beverages are loaded with liquid fructose, which can make you gain belly fat.
Studies show that sugary drinks lead to increased fat in the liver. One 10-week study showed significant abdominal fat gain in people who consumed beverages high in fructose (44, 45, 46).
Sugary beverages appear to be even worse than high-sugar foods. Because your brain doesn’t process liquid calories the same way it does solid ones, you’re likely to end up consuming too many calories later on and storing them as fat (47, 48).
To lose belly fat, it’s best to completely avoid sugar-sweetened beverages such as soda, punch and sweet tea, as well as alcoholic mixers containing sugar.
12. Get Plenty of Restful Sleep
Sleep is important for many aspects of health, including your weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat (49, 50).
A 16-year study of more than 68,000 women found those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night (51).
The condition known as sleep apnea, where breathing actually stops intermittently during the night, has also been linked to excess visceral fat (52).
In addition to sleeping at least 7 hours per night, make sure you’re getting sufficient quality sleep.
If you suspect you may have sleep apnea or another sleep disorder, speak to a doctor and get treated.
13. Track Your Food Intake and Exercise
Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key (53).
In addition, food-tracking tools help you see your intake of protein, carbs, fiber and micronutrients. Many also allow you to record your exercise and physical activity.
You can find 5 free apps/website to track nutrient and calorie intake on this page.
14. Eat Fatty Fish Every Week
Fatty fish are incredibly healthy.
They are rich in quality protein and omega-3 fats that protect you from disease (56, 57).
Some evidence also suggests that these omega-3 fats may help reduce visceral fat.
Studies in adults and children with fatty liver disease show fish oil supplements can significantly reduce liver and abdominal fat (58, 59, 60).
Aim to get 2-3 servings of fatty fish per week. Good choices include salmon, herring, sardines, mackerel and anchovies.
15. Stop Drinking Fruit Juice
Although fruit juice provides vitamins and minerals, it’s just as high in sugar as soda and other sweetened beverages.
Drinking large amounts may carry the same risk for abdominal fat gain (61).
An 8-ounce (248-gram) serving of unsweetened apple juice contains 24 grams of sugar, half of which is fructose (62).
To help reduce excess belly fat, replace fruit juice with water, unsweetened iced tea or sparkling water with a wedge of lemon or lime.
16. Add Apple Cider Vinegar to Your Diet
Apples and Vinegar
Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels (63).
It contains a compound called acetic acid, which has been shown to reduce abdominal fat storage in several animal studies (64, 65, 66).
In a controlled study of obese men, those who took 1 tablespoon of apple cider vinegar per day for 12 weeks lost half an inch (1.4 cm) from their waists (67).
Although no other human studies yet exist, taking 1 to 2 tablespoons of apple cider vinegar per day is safe for most people and may lead to modest fat loss.
17. Eat Probiotic Foods or Take a Probiotic Supplement
Probiotics are bacteria found in some foods and supplements. They have all sorts of health benefits, including improved gut health and enhanced immune function (68).
Those shown to reduce belly fat include members of the Lactobacillus family. These include Lactobacillus fermentum, Lactobacillus amylovorus and especially Lactobacillus gasseri (69, 70, 71, 72).
Probiotic supplements typically contain several types of bacteria, so make sure you purchase one that provides one or more of these bacterial strains.
18. Try Intermittent Fasting
Alarm Clock, Cereal and a Glass of Juice
Intermittent fasting has recently become very popular for weight loss.
It is an eating pattern that cycles between periods of eating and periods of fasting (73).
One popular method involves 24-hour fasts once or twice a week. Another involves fasting every day for 16 hours and eating all your food in an 8 hour period.
In a review of studies on intermittent fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within a period of 6-24 weeks (74).
More details: How Intermittent Fasting Helps You Lose Weight and Belly Fat.
19. Drink Green Tea
Green tea is an exceptionally healthy beverage.
It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism (75, 76).
EGCG is a catechin, which several studies suggest may be effective for losing belly fat. The effect may be strengthened when green tea consumption is combined with exercise (77, 78, 79).
20. Change Your Lifestyle and Combine Different Methods
If you do just one of the items on this list, then it won’t have a big effect on its own.
Interestingly, many of these are the same things we generally associate with healthy eating and an overall healthy lifestyle.
Therefore, changing your lifestyle for the long-term is the key to losing your belly fat and keeping it off.
When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect.
How dark chocolate helps to reduce belly fat fast
Dark chocolate is actually a good source of Zinc. According to experts dark chocolate in appropriate quantity could be the best friend of your belly. Zinc in dark chocolate increase the level of circulating liptin. Liptin as a harmone which energy expenditure, fat storages and also appetite. Only use low-in sugar dark chocolate.
Fatgoes Oil is the most effective way to reduce belly fat. Just massage as per tutorial video and a little workout helps you to maintain your figure. Fatgoes Oil burn fat in the fastest way.
देखिए इन महिलाओं ने कैसे घटाया 45 किलोग्राम तक वजन?
वजन घटाना काफी मुश्किल हो सकता है लेकिन कई बार किसी का प्रोत्साहन आपको वजन घटाने के लिए मोटिवेट ज़रूर कर सकता है। इसलिए आज हम आपको ऐसी महिलाओं के बारे में बताने जा रहे हैं जिन्होंने 45 किलोग्राम तक वजन घटाया और हम इनके टिप्स आपके लिए ख़ासतौर पर लाए हैं। Read More: http://weightlossreduceweight.blogspot.in/2015/11/45-30.html
Tips: वजन कैसे घटाएं और कंट्रोल करें
हमारी नई लाइफ स्टाइल और खाने के बदलते तौर तरीकों के कारण महिला का वजन लगातार बढ़ता जा रहा है। घी- मक्खन, तला भुना खाना, जंक फूड और बार-बार खाना खाने की आदत आपकी सेहत के लिए नुकसानदायक हो सकती है। 3 घंटे से कम अंतराल पर खाने और ज्यादा घी तेल वाला खाना खाने के कारण शरीर में चर्बी जमा होने लगती है। पेट, थाईज़, हिप, बाजू के ऊपर व कमर के नीचे के हिस्से में फैट जमा होने लगता है। यही ओवरवेट होने की मुख्य वजह बन जाता है। इसे बॉडी मास इंडेक्स से समझा जा सकता है। मोटापा कई दूसरी बीमारियों का कारण बन जाता है, जैसे- ओवर वेट, हाई ब्लड प्रेशर यानी उच्च रक्तचाप, हाई कॉलेस्ट्रॉल, दिल की बीमारी, मधुमेह यानी डायबिटीज, पथरी, अर्थराइटिस और कुछ स्त्री रोग मोटापे की वजह से होते हैं।Read Morer: http://weightlossreduceweight.blogspot.in/2015/11/tips.html
Tips: Reduce Carbs From Your Diet to reduce Belly Fat
Carb restriction is a very effective way to lose fat. It has been proved in various studies that When you cut carbs, appetite goes down and it helps you to lose weight. Over 20 trials have shown that Low-carb diets enables people to 2-3 times more weight loss than low-fat diets. This is true even when the low-carb groups are allowed to eat as much as they want, while the low-fat groups are calorie restricted and hungry. Read More: http://weightlossreduceweight.blogspot.in/2015/11/tips-reduce-carbs-from-your-diet-to.html
Protein Helps to reduce Belly Fat
If you want to lose weight protein is the most important macro-nutrient.It is helpful to reduce cravings by 60% and boost metabolism by 80-100 calories per day. Protein helps you eat up to 441 fewer calories per day.If weight loss is your goal, then adding protein to your diet is perhaps the single most effective change you can do. It not only help you to lose weight or reduce your belly but it could also help you to avoid re-gaining weight if you have abandon your weight loss efforts.
There is research that protein is effective against belly fat. A study shown that the amount and quality of protein consumed was inversely related to fat in the belly. That is, people who ate more and better protein had much less belly fat.Another study in Denmark shows that protein, especially animal protein, was linked to significantly reduced risk of belly fat gain over a period of 5 years.This study also mentions that refined carbs and vegetable oils were linked to increased amounts of belly fat, but fruits and vegetables linked to reduced amounts. Many of the studies are showing that protein will be effective had protein at 25-30% of calories. That’s what you should aim for.
So if you make an effort to increase your intake of unprocessed eggs, fish, seafood, meats, poultry and dairy products. These are the best protein sources in the diet.
If you struggle with getting enough protein in your diet, then a quality protein supplement (like whey protein) is a healthy and convenient way to boost your total intake. If you’re a vegetarian, check out this article on how to increase your protein intake. For example if you consider cooking your foods with coconut oil… some studies have shown that 30 mL (about 2 tablespoons) of coconut oil per day reduces belly fat slightly.
Bottom Line: Eating enough protein is a very effective way to lose weight. Studies suggest that protein is particularly effective against belly fat accumulation.
Avoid Sugar to Lose Belly Fat
Woman Pinching Her Belly Overweight does not necessarily equal unhealthy. There are actually plenty of overweight people who are in excellent health. Conversely, many normal weight people have the metabolic problems associated with obesity. That’s because the fat under the skin is actually not that big of a problem (at least not from a health standpoint… it’s more of a cosmetic problem). It’s the fat in the abdominal cavity, the belly fat causes the biggest issues. If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it. Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure. Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is known as abdominal obesity. There are actually a few proven strategies that have been shown to target the fat in the belly area more than other areas of the body.
Avoid Sugar-Sweetened Beverages Like The Plague Soda Bottles
Added sugar is extremely unhealthy. Studies show that it has uniquely harmful effects on metabolic health. Sugar is half glucose, half fructose… and fructose can only be metabolized by the liver in any significant amount. When you eat a lot of refined sugar, the liver gets flooded with fructose, and is forced to turn it all into fat. Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly. Some believe that this is the primary mechanism behind sugar’s harmful effects on health. It increases belly fat and liver fat, which leads to insulin resistance and a host of metabolic problems.
Liquid sugar is even worse in this regard. Liquid calories don’t get “registered” by the brain in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories. Studies show that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children per each daily serving. Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks.
This includes sugar-sweetened beverages, fruit juices, various sports drinks, as well as coffees and teas with sugar added to them. Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose. The amount of fructose you get from fruit is negligible compared to what you get from a diet high in refined sugar.
If you want to cut back on refined sugar, then you must start reading labels. Even foods marketed as health foods can contain huge amounts of sugar.
Bottom Line: Excess sugar consumption may be the primary driver of belly fat accumulation, especially sugary beverages like soft drinks and fruit juices.