Excess belly fat is a major health concern, as it can lead to serious diseases such as heart disease and type 2 diabetes. If you want to lose weight, it is important to keep track of your dietary intake and make changes accordingly. Here are 18 effective tips for losing belly fat, based on scientific studies. It is important to avoid foods that contain trans fats and limit your intake of sugary foods. Reducing your intake of carbohydrates, especially refined carbohydrates, can also help.
Visceral fat is the type of fat found deeper in the body, where it cushions the organs in the abdomen. High amounts of this fat have been linked to conditions such as type 2 diabetes and heart disease. You can measure your belly fat by measuring the circumference around your waist with a tape measure. Men with a waist circumference greater than 40 inches (102 cm) and women with a waist circumference greater than 35 inches (88 cm) are considered to have abdominal obesity. One study found that children were 60% more likely to develop obesity with each additional daily serving of sugar-sweetened beverages.
Eating more protein can not only help you lose weight, but it can also help you avoid gaining weight. Another study indicated that eating more protein was related to a lower increase in waist circumference in women over 5 years. Low-carb diets can cause the body to enter ketosis, a state in which the body begins to burn fat as its primary fuel. When people cut out carbohydrates, their appetite usually decreases and they lose weight. Some of this weight loss is due to reduced water weight, not fat loss.
However, studies that compare low-carb and low-fat diets indicate that low-carb eating specifically reduces belly fat. Low-carb diets can have many other health benefits besides losing weight, such as significantly improving the health of people with type 2 diabetes. This gel can dramatically slow the movement of food through the digestive system, slowing digestion and nutrient absorption. The end result is a prolonged feeling of fullness and reduced appetite. A review study found that an additional 14 grams of fiber per day were related to a 10% decrease in calorie intake and a weight loss of around 4.5 pounds (2 kg) in 4 months.
A 5-year study reported that eating 10 grams of soluble fiber a day was related to a 3.7% reduction in the amount of visceral fat in the abdominal cavity. You can also try taking a fiber supplement, such as glucomannan. This is one of the most viscous dietary fibers and studies suggest that it may help you lose weight. Exercise is particularly important during weight maintenance, as it can completely prevent people from regaining visceral fat after losing weight. Exercise can also reduce inflammation, lower blood sugar levels, and improve other metabolic problems. For more weight loss tips, read about 26 evidence-based weight loss strategies here.
Many people store fat in the abdomen, and losing fat in this area can be difficult. If you've been wondering how to lose belly fat (and fast), you probably know that your diet is the key to losing fat in this area. If you are consistent with the first stage of the diet strategy to reduce abdominal fat, you can reduce your body fat by up to 15%. Most people can reduce belly fat by making key lifestyle changes, such as eating a healthy diet full of lean proteins, vegetables and fruits, and legumes, and exercising regularly. You don't need to completely eliminate carbohydrates, sugar, or any of your favorite foods during this stage of the diet for belly fat. The first stage of the abdominal fat diet is designed to start the fat loss process and keep it going until approximately 15% of body fat is reached.
You should continue this diet (feel free to modify the plan with other nutritious, low-calorie breakfasts, lunches, dinners and snacks) for at least six weeks to achieve visible results. But before that, there is one more factor that you should pay attention to during stage 1 of the diet plan for belly fat. Make these two adjustments, as indicated in the second stage of the diet strategy to reduce abdominal fat and, if consistent, you can reduce body fat to about 12%. In both diets, there was a loss of about 2 to 3 pounds of good lean tissue along with fat, meaning that the percentage of fat loss was much higher on the low-carb diet. An additional benefit of the low-carb diet is that it produced higher-quality weight loss. Federal regulators are expected to authorize tirzepatide, a drug for type 2 diabetes sold under the brand name Mounjaro for weight loss.
