5 Effective Tips to Lose Belly Fat (Backed by Science)
Belly fat is more than a nuisance that makes your clothes feel tight.
It’s seriously harmful.
One type of belly fat — referred to as visceral fat — is a major risk factor for type 2 Diabetes, Heart disease, and other conditions .
Many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic disease.
However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin
Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
Here are 5 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 that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food
What’s more, soluble fiber may help fight belly fat.
An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period .
Make an effort to consume high fiber foods every day. Excellent sources of soluble fiber include:
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 also often added to packaged foods, but many food producers have stopped using them.
These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies .
A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat .
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
Alcohol can have health benefits in small amounts, but it’s seriously harmful if you drink too much.
Research suggests that too much alcohol can also make you gain belly fat.
Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity — that is, excess fat storage around the waist
Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether, but limiting the amount you drink in a single day can help.
One study on alcohol use involved more than 2,000 people.
Results showed 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 drank.
4. Add apple cider vinegar to your food
Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels.
It contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies
In a 12-week controlled study in men diagnosed with obesity, those who took 1 tablespoon (15 mL) of apple cider vinegar per day lost half an inch (1.4 cm) from their waists .
Taking 1–2 tablespoons (15–30 mL) of apple cider vinegar per day is safe for most people and may lead to modest fat loss.
However, be sure to dilute it with water, as undiluted vinegar can erode the enamel on your teeth.
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Ways to burn abdomen fat
Exercise by doing crunches or sit-ups.
Do exercises that strengthen your core, such as yoga or pilates.
Eat healthier food.
In order to eliminate belly fat is to combine cardio and muscle conditioning in daily exercise. In addition, eliminating sugars will help reduce fat from accumulating along the waistline.
Many people choose to hide their belly fat with loose clothing. Other people will hide under blankets to hide their belly fat.
Do sit ups. Those should help. Also if you lie down and put your legs in the air and the put them down with out touching the the floor that will be better then sit ups.
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Ways to reduce fat in the abdomen include lowering fat in the diet or getting exercise. Talking to your doctor about alternative weight loss cases can also be helpful if the issue is extreme.
i think fast running is very best for reduce fat fast
Cardio is the best option to reduce your abdomen fat, do crunches as many as you can 4-5 times in a week.
If you want to reduce your weight as well as your abdominal fat it is a good idea to exercise. Sweating is another great way to lose weight.
reduce fat
Abdominally.
Abdomen
It can vary depending on the way your body distributes fat. However, most people that gain fat will see an increase of fat on their abdomen.
In addition to doing regular abdominal exercises, like sit-ups and crunches, one can find information on how to lose abdominal fat at a local gym or at various sites on the internet. Following the instructions received from those sources will help to reduce abdominal fat.
Joanna Zanella has had her nose, breasts, lypo of the abdomen and transfer of the abdomen fat to her butt.
There is no way to reduce the fat in a specific region of the body. The only way to do so is to reduce the overall fat percentage of the body by dieting and working out. For further information, see the page links, further down this page, listed under "Related Questions."You cannot lose weight in only one location, but you can do exercise to tone the muscles of the abdomen which become stretched and weakened with obesity and lack of exercise. Along with generalized weight loss, abdominal tone can be restored.
abdomen, chest, and buttocks