Too much belly fat can increase the risk of certain chronic diseases. But how to reduce belly fat? Drinking less alcohol, consuming more protein, and doing cardio exercises are just a few of the actions you can take. Here are 8 effective belly fat loss tips backed by scientific studies.
Reduce belly fat with 8 useful tricks
Reduce belly fat: You can do it with the following tips!
#1 Tip: Consume plenty of soluble fiber
Soluble fiber absorbs water and forms a gel that helps food move more slowly as it travels through the digestive tract. Studies show that this fiber can promote weight loss by helping you feel full, so you have less appetite. In addition, soluble fiber can help reduce belly fat.
Excellent sources of soluble fiber include:
- Fruit
- Vegetables
- legumes
- Oats
- barley
Soluble fiber can help reduce belly fat
#2 Tip: Don’t eat too many sugary foods
Sugar may contain fructose, which when consumed in excess has been linked to several chronic diseases. These include heart disease, type 2 diabetes and fatty liver disease. Not only refined sugar can lead to an increase in belly fat. Even natural sugars such as B. real honey, should be consumed in moderation.
Even natural sugars should be consumed in moderation
#3 Tip: Do Aerobic Exercise (Cardio)
Aerobics (endurance training) is an effective way to improve your health and burn calories. Studies also show that this can be an effective form of exercise to shed belly fat. However, results are mixed when it comes to whether moderate or high-intensity exercise is more beneficial. In any case, the frequency and duration of your exercise program can also be very important. One study found that postmenopausal women lost more fat in all areas when they exercised 300 minutes a week compared to women who exercised 150 minutes a week. However, the researchers also found that changes in abdominal visceral fat did not differ significantly between the two groups.
Aerobics is an effective way to burn calories
#4 Tip: Reduce alcohol consumption
Alcohol can be beneficial to your health in small amounts, but it can also be harmful if you drink too much of it. Researchers think that drinking too much alcohol can contribute to belly fat. Observational studies link heavy drinking to a significantly increased risk of developing excess fat around the waist. Reducing alcohol consumption can help reduce your waist size. You don’t have to give up alcohol completely, but limiting the amount you drink in a single day can help.
Too much alcohol can contribute to belly fat
#5 Tip: Eat high-protein foods
Protein plays a particularly important role in weight management. A high protein intake increases the release of the satiety hormone Peptide YY, which curbs appetite and promotes satiety. Protein also increases metabolic rate and helps you maintain muscle mass during weight loss. Many observational studies show that people who eat more protein tend to have less belly fat than those who eat less protein.
Be sure to include a good source of protein with each meal, such as e.g.:
- Meat
- Fish
- eggs
- Dairy products
- whey protein
- beans
Protein plays a particularly important role in weight management
#6 Tip: Reduce your stress levels
Stress can cause you to gain belly fat because it stimulates the adrenal glands to produce cortisol, also known as the stress hormone. Research shows that high cortisol levels increase appetite and promote the storage of belly fat. To reduce belly fat, engage in activities that reduce stress. Practicing yoga or meditation can be effective.
Research shows that high cortisol levels increase appetite
#7 Tip: Drink green tea
Green tea is an exceptionally healthy drink. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), which appears to boost metabolism. EGCG is a catechin that several studies have shown may help reduce belly fat. The effects can be enhanced if green tea consumption is combined with physical activity. Interestingly, one review concluded that green tea may promote weight loss, particularly when consumed at a dose of less than 500 milligrams per day for 12 weeks. Another review shows that regular consumption of green tea can help reduce body weight and waist circumference.
The effects can be enhanced if green tea consumption is combined with physical activity
#8 Tip: Get enough restful sleep
Sleep is important for many aspects of your health, including your weight. Studies show that lack of sleep may be linked to a higher risk of obesity and more belly fat in some groups. So-called sleep apnea, which causes breathing stops at night, is also associated with excess abdominal fat. Not only should you sleep at least 7 hours a night, but you should also make sure you’re getting quality sleep. If you suspect you have sleep apnea or another sleep disorder, you should speak to a doctor about treatment options.
Sleep is important for many aspects of your health, including your weight
