Are you looking for ways to get rid of that belly fat? If so, you’re not alone. A lot of people struggle with this type of fat, and it can be tough to lose. But don’t worry – there are plenty of ways to do it. In fact, there are six simple ways that you can use to help get rid of belly fat. Here they are:
1. Avoid sugar and sugar-sweetened drinks
Sugary foods are detrimental to your health. Weight gain can occur if you eat a lot of these foods.
Additive sugar has been shown to have a detrimental effect on metabolic health, according to research.
There have been numerous studies showing that fat accumulation around the abdomen and liver can be caused by excessive sugar, primarily due to the high fructose content.
In sugar, glucose and fructose are split 50/50. The liver becomes overburdened with fructose when you consume a lot of added sugar, and it is forced to store it as fat.
Sugar’s harmful effects on health may be attributed to this process, according to some. Insulin resistance and other metabolic issues are cause as a result of the increased accumulation of fat in the abdomen and liver.
Liquid sugar, on the other hand, is much worse. When you drink sugar-sweetened beverages, your brain doesn’t seem to register liquid calories in the same way as solid calories, so you end up consuming more total calories.
According to one study, every additional daily serving of sugar-sweetened beverages increases obesity risk in children by 60 percent.
Try cutting back on sugar in your diet, and even consider giving up sugary drinks altogether. Sugary sodas, fruit juices, and high-sugar sports drinks are all included in this category.
Make sure the products you buy don’t contain refined sugars by checking the labels. Products labelled “healthy” may contain high levels of sugar.
Although fructose can be harmful, it’s important to keep in mind that whole fruits are extremely nutritious and contain fibre that helps to counteract it.
To summarise, it’s possible that a diet high in sugar is the primary cause of belly and liver fat. Soft drinks, in particular, are a prime example of this.
2. Eat more protein
In terms of weight loss, protein may be the most important macronutrient.
It has been shown to reduce cravings by 60%, increase metabolism by 80–100 calories per day, and help you eat up to 441 fewer calories per day if use correctly.
If you want to lose weight, the most effective dietary change you can make is to include more protein.
In addition to helping you lose weight, protein may also help you avoid gaining weight.
Abdominal fat loss may be aided by a high protein diet. Some research has shown that people who eat a lot of high-quality protein are less likely to have excess abdominal fat .
Another study found that women who consumed more protein had a significantly lower chance of gaining belly fat over the course of five years.
In this study, refined carbohydrates and oils were also linked to increased abdominal fat, while fruits and vegetables were linked to decreased abdominal fat.
Approximately 25–30% of daily calories were derived from protein in many of the studies demonstrating that it aids weight loss. Because of this, this could be a good place to begin.
High-protein foods such as whole eggs, fish and nuts can help you meet your daily protein needs. Protein is essential to your diet, and these are the best sources.
See how to get more protein on a vegan or vegetarian diet in this article.
A high-quality protein supplement, such as whey protein, is an easy and healthy way to increase your daily protein intake. There are a lot of protein powder options available on the internet.
Summary Eating a lot of protein can help you lose weight because it increases your metabolism and decreases your hunger. Protein appears to be particularly effective in the fight against belly fat, according to a number of research studies.
3. Eat fewer carbohydrates
When it comes to losing weight, cutting back on carbohydrates is an excellent strategy.
Numerous studies have found this to be true. Carbohydrate-free diets have been shown to reduce hunger and lead to weight loss.
Studies in humans have found that eating low in carbs can result in weight loss of 2–3 times greater than eating low in fat.
Those following a low-carb diet can eat as much as they want, but those following a low-fat diet must limit their caloric intake.
People who follow low-carb diets see results quickly because of the rapid loss of water weight. Within a few days, most people notice a shift in their weight.
Comparing low-carb and low-fat diets, researchers have found that low-carbohydrate eating specifically reduces abdominal fat, as well as fat around the liver and other vital organs.
As a result, a portion of the fat lost when following a low-carbohydrate diet is harmful visceral fat.
If you keep your protein intake high and avoid refined carbs like sugar, candy, and white bread, that should be enough to lose weight.
Some people limit their carb intake to 50 grammes per day in order to lose weight quickly. In this state, your body begins to rely on fat as its primary source of energy, and your hunger pangs subside.
In addition to promoting weight loss, a low-carbohydrate diet has numerous other health advantages. Those who have type 2 diabetes, for example, may see a significant improvement in their health.
Cutting carbs has been shown to be particularly effective at reducing fat in the abdomen, around the organs, and in the liver, according to research.
4. Eat fiber-rich foods
Plant matter is the bulk of dietary fibre.
Weight loss can be aided by a diet rich in fibre. It is, however, important to consider the type of fibre you are using.
The soluble and viscous fibres appear to have the greatest impact on your weight. A thick gel that “sits” in your digestive system is made of these fibres.
This gel has the ability to significantly slow down the digestion of food. Nutritional absorption is also slow by this. A reduced appetite and an extended feeling of fullness are the end results.
An extra 14 grammes of fibre per day was linked to a 10% reduction in caloric intake and a weight loss of around 4.5 pounds (2 kg) over four months, according to one review study.
In a five-year study, those who ate 10 grammes of soluble fibre per day were found to have a 3.7% decrease in abdominal fat.
According to this, soluble fibre may be particularly effective at reducing dangerous abdominal weight gain.
The best way to increase your fibre intake is to eat a lot of plant foods, such as vegetables and fruits. Some cereals, such as whole oats, and legumes, such as chickpeas, are also good sources.
Glucomannan, a type of dietary fibre, is an option to consider as well. This dietary fibre is one of the most viscous, and research suggests that it may aid weight loss.
Before beginning this or any other dietary supplement, make an appointment with your doctor or other qualified healthcare provider.
There’s some evidence that soluble dietary fibre can reduce the amount of belly fat in the population. Improved metabolic health and reduced disease risk should result from this.
5. Exercise regularly
If you want to live a long and healthy life, exercising is one of the best things you can do.
Exercising can have a positive impact on the reduction of abdominal fat.
Because spot-reduction (losing fat in one area) isn’t possible, this doesn’t mean working out your abs. Using just the abdominal muscles to train for six weeks had no effect on waist circumference or abdominal fat content.
A combination of weight training and cardiovascular exercise will help you lose weight.
Fat around the middle of the abdomen can be significantly reduced through aerobic exercise, such as walking, running, and swimming.
Exercising after weight loss prevented people from regaining abdominal fat, suggesting that exercise is particularly important during weight maintenance.
As a result of exercise, excess abdominal fat is reduce in terms of inflammation, blood sugar, and other metabolic issues.
Abdominal fat reduction and a host of other health benefits can be achieve through regular exercise, as this article will show you.
6. Track your food intake
Many people are aware of the importance of what they eat, but they have no idea what they’re eating.
If you don’t keep track of what you’re eating, it’s easy to overestimate or underestimate how much you’re eating.
If you want to keep track of your food intake, you don’t have to weigh and measure everything you consume. Intake tracking can help you identify the most critical areas for improvement when done on a periodic basis for a few days at a time.
For example, planning ahead can help you achieve specific goals, such as increasing your protein intake from 25–30 percent of calories or reducing your intake of unhealthy carbohydrates.
You can find a calorie counter and a list of free online and mobile tools and apps to help you keep track of your food intake in these articles.
The bottom line
There is evidence to suggest that carrying extra belly fat increases your risk of developing a number of diseases.
A healthy diet rich in lean protein, vegetables, fruits and legumes, and regular exercise can help most people lose weight around their waists.