Having a lot of fat in the abdomen has serious consequences like type 2 diabetes and heart disease. For this reason, losing belly fat has many benefits to your health and can help you live longer with a better lifestyle. Abdominal fat is usually estimated by measuring your waist circumference. This is easily done at home with a simple tape measure. Anything over 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as abdominal obesity. If you have excess fat around your waist, you should take some action to get rid of it, even if you are not generally too heavy. Fortunately, there are several proven strategies that have been shown to target fat in the abdomen more than other areas of the body. Here are six evidence-based methods for abdominal fat loss.
1: Stop drinking sugary drinks
The added sugar is very unhealthy. Studies show that it has uniquely harmful effects on metabolic health. Sugar is half of the glucose, half of the fructose, and fructose is metabolized only in significant amounts by the liver. When you eat a lot of added sugar, the liver becomes overloaded with fructose and is forced to convert it to fat. Numerous studies have shown that excess sugar, largely due to high amounts of fructose, can increase the accumulation of fat in the abdomen and liver.
Some believe that this is the main mechanism of the harmful effects of sugar on health. It increases abdominal fat and liver fat, which leads to insulin resistance and many metabolic problems. Liquid sugar is even worse in this respect. Liquid calories are not “burned” by the brain in the same way as solid calories, so you end up eating more calories when you drink sugary sugary drinks. Studies show that sweetened sugary drinks are associated with every 60 percent increased risk of obesity in children.
Decide to minimize the amount of sugar in your diet, and eliminate sugary drinks completely. These include sweetened sugary drinks, sweetened drinks, fruit juices, and a variety of high-sugar sports drinks.
Keep in mind that none of this reduces the negative effect of fructose on whole fruits, which are very healthy and high in fiber. The amount of fructose you get from fruit is low compared to a diet containing refined sugar. If you want to reduce refined sugar, you should start reading the labels. Even foods that are marketed as health foods can contain large amounts of sugar.
2: To decrease fat belly, eat more proteins
Protein is the most important nutrient for weight loss. It has been shown to reduce tendencies by 60%, boosts metabolism by 80 to 100 calories a day, and helps you eat 441 fewer calories a day. If weight loss is your goal, adding protein is probably the single most effective change you can make to your diet. Not only does it help you lose weight, but it also helps you to avoid weight re-decisions if you decide to give up trying to lose weight.
There is also evidence that protein is particularly effective against abdominal fat. One study found that the amount and quality of protein consumed were inversely related to abdominal fat. That is, people who eat more and more protein have much less abdominal fat.
Another study showed that protein was associated with a significant risk of abdominal fat over a 5-year period. The study also found that refined carbohydrates and oils were associated with an increase in abdominal fat, but fruits and vegetables were associated with a decrease.
Many studies show that protein is effective at 30 to 30 percent of protein calories. This is what you should aim for.
So try to eat more high-protein foods such as whole eggs, fish, seafood, legumes, nuts, meat, and dairy. These are the best protein sources in your diet. If you are struggling with getting enough protein in your diet, a quality protein supplement (such as whey protein) is a healthy way to boost your overall intake. If you’re a vegetarian or a vegan, then read this article on how to increase your protein intake.
You can find many protein powder options on Amazon.
Extra Tip: Consider cooking your own foods in coconut oil. Some studies have shown that 30 ml (about 2 tablespoons) of coconut oil a day lower abdominal fat.
3: Eliminate carbs from your dish
Carbs restriction is a very effective way to lose fat. This is supported by numerous studies. When people cut carbohydrates, their appetite decreases and they lose weight. More than 20 randomized controlled trials have now shown that low-carbohydrate diets lead to a 2 to 3-fold reduction in weight compared to low-fat diets.
This is true even when low-carb groups are allowed to eat as much as they want, while low-fat groups are limited in calories and hunger. Low carbohydrate diets also lead to a rapid weight loss of water, which results in people getting closer. Scale differences are often seen within 1-2 days.
There are also studies comparing low-carbohydrate and low-fat diets, suggesting that low-carb diets specifically target fat in the abdomen, and around the organs and liver.
This means that a particular portion of the fat loss in the low-carbohydrate diet is dangerous and disease-prone. Just avoiding refined carbohydrates (sugar, candy, white bread, etc.) should be enough, especially if you keep your protein high.
However, if you need to lose weight fast, consider reducing your carb intake to 50 grams a day. This can cause your body to get ketosis and kill your appetite and your body will start burning fuel fats in the first place.
Of course, low carbohydrate diets have other health benefits besides losing weight. For example, they can have life-saving effects in type 2 diabetic patients.
4: Rich fiber is really useful, especially viscous fiber
Dietary fiber is the most digestible plant material. It is often claimed that eating too much fiber can help you lose weight. That’s right, but keep in mind that not all fibers are created equally. It looks like most soluble and viscous fibers have an effect on your weight. These are fibers that stick together and form a thick gel that sits “in the gut”. This gel can significantly reduce the movement of food through your digestive tract and slow the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and loss of appetite.
A review study found that 14 grams of extra fiber a day were associated with a 10% reduction in calorie intake and a weight loss of 5.4 pounds (2 kg) over 4 months. In a 5-year study, eating 10 grams of soluble fiber per day was associated with a 3.7% decrease in the amount of fat in the abdominal cavity. What this suggests is that soluble fiber may be particularly effective in reducing harmful abdominal fat.
The best way to get more fiber is to eat a lot of vegetarian foods like vegetables and fruits. Grains are also a good source, as well as some grains such as whole barley. You can then try a fiber supplement such as glucomannan. It is one of the most popular dietary fiber available and has been shown in several studies to reduce weight.
5: Do exercise more to fat burn more
Exercise is important for a variety of reasons. If you want to live a long, healthy life and prevent disease, this is the best thing you can do.
The list of all the amazing health benefits of exercise is beyond the scope of this article, but exercise seems to be effective in reducing abdominal fat. However, keep in mind that I am not talking about abdominal exercise here. Spotting (fat loss at one point) is not possible, and doing endless amounts of ab exercises does not make you lose fat.
In one study, 6 weeks of exercise alone did not have a significant effect on waist circumference or the amount of fat in the abdominal cavity. It is said that other types of exercise can be very effective.
Aerobic exercise (such as walking, running, swimming, etc.) has been shown to cause a significant reduction in abdominal fat in numerous studies. Another study found that exercise completely prevented regaining abdominal fat after weight loss, implying that exercise is of particular
importance when maintaining weight. other metabolic abnormalities associated with excess abdominal fat.
6: Try to figure out what do you eat and how much
What you eat is important. Almost everyone knows this. However, most people have no clue what they really eat. People think they consume “high protein”, “low carbohydrate” or something, but tend to overestimate or overestimate it. I think for anyone who really wants to improve his diet, tracking things is absolutely essential for a while.
This doesn’t mean you have to weigh and measure for the rest of your life,
but doing these things from time to time for a few consecutive days can
help you understand where you need to make changes.
If you want to increase your protein intake by 25 to 30 percent of calories,
as recommended above, eating just high-protein foods will not be enough.
To achieve that goal you need to actually measure and tune.