Losing belly fat is a common fitness goal. However, fat loss cannot be focused on a specific part of the body. The best way to lose fat is to change your lifestyle and diet to better manage your weight. The makers of many specialty pills, drinks, and supplements claim their products can cause rapid weight loss, eliminate belly fat, or both. However, there is no scientific evidence confirming the safety or effectiveness of these products.
In addition, it is possible to lose weight and reduce fat by proven natural methods, in particular by modifying your diet and by practicing certain types of exercises.
This article presents 11 tips to finally lose belly fat. We also describe the factors that contribute to the accumulation of fat in this area and how this accumulation can affect health.
What distinguishes belly fat?
Visceral fat, also called abdominal fat, belly fat, or abdominal fat, is a potentially harmful type of fat that surrounds the organs in the abdomen. Reducing belly fat can have significant health benefits for some people. Visceral fat releases hormones that can lead to type 2 diabetes, heart disease, and other health issues. It is sometimes called “active fat” because of its active role in the production of various hormones. This type of fat is less visible than subcutaneous fat, which is just under the skin. However, a tangible increase in waist circumference may indicate an increase in visceral fat.
Visceral fat is very sensitive to food. Significant dietary changes and appropriate physical activity can reduce levels of this type of fat.
Here are 11 specific ways to help get rid of belly fat.
1. Choose low-calorie foods
One of the most effective ways to lose body fat is to eat fewer calories than the body burns. This leads to fat loss throughout the body, including the abdomen.
Eating fewer calories than the body consumes creates a calorie deficit. It can help burn both visceral fat and excess subcutaneous fat. Also, low calorie foods are often more nutritious than high calorie foods. Eating fewer calorie-dense, nutrient-poor foods, for example, processed foods, baked goods, and French fries, is a beneficial way to create a calorie deficit and improve health. Try replacing these foods with nutritious, low-calorie options, such as fruits, vegetables, legumes, and whole-grain foods.
2. Eliminate sugary drinks
Excessive sugar consumption appears to be one of the main contributors to weight gain, especially in the abdominal region. High sugar consumption can increase visceral fat levels by promoting insulin resistance and stimulating inflammation throughout the body. It can be easy to consume high amounts of sugar in drinks without realizing it. Check the sugar content of drinks such as sodas, sugary teas and coffee. For many people, reducing the amount of sugar in hot drinks and eliminating sodas helps eliminate excess sugar from their diet.
3. Eat fewer refined carbs
Refined carbohydrates have low nutritional value but are high in calories. These carbs are found in white bread, refined grains, and sugary foods and drinks.
There is also a link between refined carbohydrates and the development of abdominal fat. Try replacing refined carbs with complex carbs. These are found in fruits, vegetables, and whole grain foods.
4. Eat more fruits and vegetables
Fruits and vegetables can provide complex carbohydrates, which are a healthy, low-calorie alternative to refined carbohydrates. Fruits and vegetables also provide fiber to the diet. ResearchTrusted Source suggests fiber may reduce the risk of type 2 diabetes – a condition linked to visceral fat accumulation and overweight, and help regulate blood sugar.
5. Prioritize lean proteins
Sources of lean protein include nuts, legumes, and lean meats. Adding them to the diet may promote post-meal feelings of fullness and reduce cravings for sweet snacks. At the same time, it can help reduce or eliminate the consumption of fatty meats, including beef and processed meats.
6. Choose healthy fats
A certain amount of dietary fat is necessary for a healthy diet, but not all sources of fat are equally beneficial. Saturated fats and trans fats can harm the heart, increasing the risk of heart disease and stroke. They can also lead to weight gain and are closely linked to the development of visceral fat. Eating healthy fats can help reduce overall body fat and have a host of benefits.
Foods high in fat are:
nuts and nut butters
Exercising can lead to weight loss all over the body, including the stomach. It is not possible to reduce fat in certain areas only. This means that targeted exercises, such as sit-ups and sit-ups, won’t necessarily burn belly fat better than other exercises. However, these exercises can strengthen and tone the abdominal muscles, giving them a more defined appearance.
8. Increase general activity
Increasing your activity level throughout the day burns calories. Moving more can also strengthen muscles and improve mood.
Here are some tips to increase your daily activity level
taking regular breaks to stretch when sitting for long periods of time
take the stairs instead of the elevator
walking or cycling instead of driving or taking public transport
park further from destination
use a standing desk
9. Try cardio
Cardiovascular exercise, or cardio, gets the heart pumping. It also burns calories, which helps reduce body fat and tone muscles.
Cardio exercises include:
the use of an exercise bike
10. Try high-intensity interval training
High Intensity Interval Training (HIIT) combines periods of intense exercise with periods of less intense activity to burn calories. For example, high-intensity interval training might consist of walking for 3 minutes and then running for 30 seconds. Research from 2011 suggests that HIIT can reduce body fat more effectively than other types of exercise. Due to the short periods involved, HIIT can also be a good way to get started in an exercise routine.
11. Try strength training
Strength training can reduce body weight because it focuses on building muscle mass, and muscle burns more calories than fat. Strength training can also improve bone and joint health. This is because stronger muscles are better able to support the body, reducing the strain on bones and joints.
Try to do strength training two days a week.
Factors contributing to belly fat
Everyone has a little fat around their belly, but large amounts can be harmful. People who eat a diet high in processed and sugary foods are more likely to develop large amounts of visceral fat. In addition, abdominal fat naturally increases with age, especially in women. Certain medical conditions can also increase visceral fat.
For many people, reducing belly fat can dramatically improve their health. All you need to do is eat a healthy diet and exercise.