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 20 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:
- flax
seeds
- shirataki
noodles
- Brussels
sprouts
- avocados
- legumes
- blackberries
SUMMARY: Soluble fiber may help you
to lose weight by increasing fullness and reducing calorie absorption. Try to
include plenty of high fiber foods in your weight loss diet.
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.
SUMMARY: Some studies have linked a
high intake of trans fat to increased belly fat gain. Regardless of whether
you’re trying to lose weight, limiting your intake of trans fat is a good idea.
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.
SUMMARY: Excessive alcohol intake has
been associated with increased belly fat. If you need to reduce your waistline,
consider drinking alcohol in moderation or abstaining completely.
4.
EAT A HIGH PROTEIN DIET: Protein
is an extremely important nutrient for weight management. High protein intake
increases the release of the fullness hormone PYY, which decreases appetite and
promotes fullness. Protein also raises your metabolic rate and helps you to
retain muscle mass during weight loss. Many observational studies show that
people who eat more protein tend to have less abdominal fat than those who eat
a lower protein diet. Be sure to include a good protein source at every
meal, such as:
- meat
- fish
- eggs
- dairy
- whey
protein
- beans
SUMMARY: High protein foods, such as
fish, lean meat, and beans, are ideal if you’re trying to shed some extra
pounds around your waist.
5.
REDUCE YOUR STRESS LEVELS: Stress
can make you gain belly fat by triggering the adrenal glands to produce
cortisol, which is also known as the stress hormone. Research shows that high
cortisol levels increase appetite and drive abdominal fat storage. What’s more,
women who already have a large waist tend to produce more cortisol in response
to stress. Increased cortisol further adds to fat gain around the middle. To
help reduce belly fat, engage in pleasurable activities that relieve stress.
Practicing yoga or meditation can be effective methods.
SUMMARY: Stress may promote fat gain
around your waist. Minimizing stress should be one of your priorities if you’re
trying to lose weight.
6. DON’T EAT A LOT OF SUGARY FOODS: Sugar
contains fructose, which has been linked to several chronic diseases when
consumed in excess. These include heart disease, type 2 diabetes, obesity, and
fatty liver disease. Observational studies show a relationship between high
sugar intake and increased abdominal fat. It’s important to realize that
more than just refined sugar can lead to belly fat gain. Even healthier sugars,
such as real honey, should be used sparingly.
SUMMARY: Excessive sugar intake is a
major cause of weight gain in many people. Limit your intake of candy and
processed foods high in added sugar.
7. DO AEROBIC EXERCISE (CARDIO): Aerobic exercise (cardio) is an effective way to
improve your health and burn calories. Studies also show that it’s one of the
most effective forms of exercise for reducing belly fat. However, results are
mixed as to whether moderate or high intensity exercise is more beneficial. In
any case, the frequency and duration of your exercise program are more
important than its intensity. One study found that postmenopausal women lost
more fat from all areas when they did aerobic exercise for 300 minutes per
week, compared with those who exercised 150 minutes per week.
SUMMARY: Aerobic exercise is an
effective weight loss method. Studies suggest it’s particularly effective at
slimming your waistline.
8. CUT BACK ON CARBS — ESPECIALLY REFINED
CARBS:
Reducing your carb intake can be very beneficial for
losing fat, including abdominal fat. Diets with under 50 grams of carbs per day cause
belly fat loss in people who are overweight, those at risk for type 2 diabetes,
and women with polycystic ovary syndrome (PCOS). You don’t have to follow a
strict low carb diet. Some research suggests that simply replacing refined
carbs with unprocessed starchy carbs may improve metabolic health and
reduce belly fat. In the famous Framingham Heart Study, people with the highest
consumption of whole grains were 17% less likely to have excess abdominal fat
than those who consumed diets high in refined grains.
SUMMARY: A high intake of refined
carbs is associated with excessive belly fat. Consider reducing your carb
intake or replacing refined carbs in your diet with healthy carb sources, such
as whole grains, legumes, or vegetables.
9. REPLACE SOME OF YOUR COOKING FATS WITH
COCONUT OIL:
Studies show that the medium-chain fats in
coconut oil may boost metabolism and decrease the amount of fat you store in
response to high calorie intake. Controlled studies suggest it may also lead to
abdominal fat loss. In one study, men with obesity who took coconut oil daily for
12 weeks lost an average of 1.1 inches (2.86 cm) from their waists without
intentionally changing their diets or exercise routines. However, evidence for
the benefits of coconut oil for abdominal fat loss is weak and controversial. Also,
keep in mind that coconut oil is high in calories. Instead of adding extra fat
to your diet, replace some of the fats you’re already eating with coconut oil.
SUMMARY: Some studies suggest that
using coconut oil instead of other cooking oils may help reduce abdominal fat.
10. PERFORM RESISTANCE TRAINING (LIFT
WEIGHTS):
Resistance training, also known as weight lifting or
strength training, is important for preserving and gaining muscle mass. Based
on studies involving people with prediabetes, type 2 diabetes, and fatty liver
disease, resistance training may also be beneficial for belly fat loss. In
fact, one study involving teenagers with overweight showed that a combination
of strength training and aerobic exercise led to the greatest decrease in
visceral fat. If you decide to start lifting weights, it’s a good idea to get
advice from a certified personal trainer.
SUMMARY: Strength training can be an
important weight loss strategy and may help reduce belly fat. Studies suggest
it’s even more effective in combination with aerobic exercise.
11. AVOID SUGAR-SWEETENED BEVERAGES: Sugar-sweetened
beverages are loaded with liquid fructose, which can make you gain belly
fat. Studies show that sugary drinks lead to increased fat in the liver. One
10-week study found significant abdominal fat gain in people who consumed high
fructose beverages. Sugary beverages appear to be even worse than high sugar
foods. Since your brain doesn’t process liquid calories the same way it does
solid ones, you’re likely to end up consuming too many calories later on and
storing them as fat. To lose belly fat, it’s best to completely avoid
sugar-sweetened beverages such as:
- soda
- punch
- sweet
tea
- alcoholic
mixers containing sugar
SUMMARY: Avoiding all liquid forms of
sugar, such as sugar-sweetened beverages, is very important if you’re trying to
shed some extra pounds.
12. GET PLENTY OF RESTFUL SLEEP: Sleep
is important for many aspects of your health, including weight. Studies show
that people who don’t get enough sleep tend to gain more weight, which may
include belly fat. A 16-year study involving more than 68,000 women found that
those who slept less than 5 hours per night were significantly more likely to
gain weight than those who slept 7 hours or more per night. The condition known
as, where breathing stops intermittently during the night, has also been linked
to excess visceral fat. In addition to sleeping at least 7 hours per night,
make sure you’re getting sufficient quality sleep. If you suspect you may have
sleep apnea or another sleep disorder, speak to a doctor and get treated.
SUMMARY: Sleep deprivation is linked
to an increased risk of weight gain. Getting enough high quality sleep should
be one of your main priorities if you plan to lose weight and improve your
health.
13. TRACK YOUR FOOD INTAKE AND EXERCISE: Many
things can help you lose weight and belly fat, but consuming fewer calories
than your body needs for weight maintenance is key. Keeping a food diary
or using an online food tracker or app can help you monitor your calorie
intake. This strategy has been shown to be beneficial for weight loss. In
addition, food-tracking tools help you to see your intake of protein, carbs,
fiber, and micronutrients. Many also allow you to record your exercise and
physical activity.
SUMMARY: As a general weight loss
advice, it’s always a good idea to keep track of what you’re eating. Keeping a
food diary or using an online food tracker are two of the most popular ways to
do this.
14. EAT FATTY FISH EVERY WEEK: Fatty
fish are incredibly healthy. They’re rich in high quality protein and omega-3
fats that protect you from disease. Some evidence suggests that these
omega-3 fats may also help reduce visceral fat. Studies in adults and children
with fatty liver disease show that fish oil supplements can significantly
reduce liver and abdominal fat. Aim to get 2–3 servings of fatty fish per week.
Good choices include:
- salmon
- herring
- sardines
- mackerel
- anchovies
SUMMARY: Eating fatty fish or taking
omega-3 supplements may improve your overall health. Some evidence also
suggests it may reduce belly fat in people with fatty liver disease.
15. STOP DRINKING FRUIT JUICE: Although fruit juice provides
vitamins and minerals, it’s just as high in sugar as soda and other sweetened
beverages. Drinking large amounts may carry the same risk for abdominal fat
gain. An 8-ounce (240-mL) serving of unsweetened apple juice contains 24 grams
of sugar, half of which is fructose. To help reduce excess belly fat, replace
fruit juice with water, unsweetened iced tea, or sparkling water with a
wedge of lemon or lime.
SUMMARY: When it comes to fat gain,
fruit juice can be just as bad as sugary soda. Consider avoiding all sources of
liquid sugar to increase your chance of successfully losing weight.
16. ADD APPLE CIDER VINEGAR TO YOUR DIET: 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.
SUMMARY: Apple cider vinegar may help
you to lose some weight. Animal studies suggest it may help to reduce belly
fat.
17. EAT PROBIOTIC FOODS OR TAKE A PROBIOTIC
SUPPLEMENT:
Probiotics are bacteria found in some foods and
supplements. They have many health benefits, including helping improve gut
health and enhancing immune function. Researchers have found that different
types of bacteria play a role in weight regulation and that having the right
balance can help with weight loss, including loss of belly fat. Those shown to
reduce belly fat include members of the Lactobacillus family, such as Lactobacillus
fermentum, Lactobacillus
amylovorus and especially Lactobacillus
gasseri. Probiotic supplements typically contain several types of
bacteria, so make sure you purchase one that provides one or more of these
bacterial strains.
SUMMARY: Taking probiotic supplements
may help promote a healthy digestive system. Studies also suggest that
beneficial gut bacteria may help promote weight loss.
18.
TRY INTERMITTENT FASTING: Intermittent
fasting has recently become very popular as a weight loss method. It’s an
eating pattern that cycles between periods of eating and periods of fasting. One
popular method involves 24-hour fasts once or twice a week. Another
consists of fasting every day for 16 hours and eating all your food within an
8-hour period. In a review of studies on intermittent fasting and alternate-day
fasting, people experienced a 4–7% decrease in abdominal fat within 6–24 weeks.
There’s some evidence that intermittent fasting, and fasting in general, may
not be as beneficial for women as for men. Although certain modified
intermittent fasting methods appear to be better options, stop fasting
immediately if you experience any negative effects.
SUMMARY: Intermittent fasting is an
eating pattern that alternates between periods of eating and fasting. Studies
suggest that it may be one of the most effective ways to lose weight and belly
fat.
19.
DRINK GREEN TEA: Green
tea is an exceptionally healthy beverage. It contains caffeine and the
antioxidant epigallocatechin gallate (EGCG), both of which appear to boost
metabolism. EGCG is a catechin, which several studies suggest may help you lose
belly fat. The effect may be strengthened when green tea consumption is
combined with exercise.
SUMMARY: Regularly drinking green tea
has been linked to weight loss, though it’s probably not as effective on its
own and best combined with exercise.
20. CHANGE YOUR LIFESTYLE AND
COMBINE DIFFERENT METHODS: Just doing one of the items on this list won’t have a big effect
on its own. If you want good results, you need to combine different methods
that have been shown to be effective. Interestingly, many of these methods are
things generally associated with healthy eating and an overall healthy
lifestyle. Therefore, changing your lifestyle for the long term is the key to
losing your belly fat and keeping it off. When you have healthy habits and eat
real food, fat loss tends to follow as a natural side effect.
SUMMARY: Losing weight and keeping it
off is difficult unless you permanently change your dietary habits and
lifestyle.
THE
BOTTOM LINE: There are no magic
solutions to losing belly fat. Weight loss always requires some effort,
commitment, and perseverance on your behalf. Successfully adopting some or all
of the strategies and lifestyle goals discussed in this article will definitely
help you lose the extra pounds around your waist.
WRITTEN BY:
Franziska Spritzler, Healthline on February 24,
2020
MEDICALLY
REVIEWED BY: Atli Arnarson BSc, Phd
Much Love, Dr.Shermaine, #InformativeRead #PleaseShare
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