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6 Scientifically Proven Methods for Losing Belly Fat
A common weight loss goal is to lose abdominal fat, also known as belly fat. Fat serves several purposes in your body, including energy storage and hormoneregulation.Itisnormaltohavesomebodyfat.
In the abdomen, there are two types of fat. Subcutaneous fat is fat that is found just beneath the skin. This fat is stored throughout your body, includingyourmidsection.
Visceral fat is the other type of fat in your abdominal area. This fat is deeper in your body, cushioning the organs in your abdomen. High levels of this fat have been linked to conditions suchastype2diabetesandheart diseaseinstudies.
Asaresult,losingexcessvisceralfatcanhavesignificanthealthbenefits.
You can estimate your abdominal fat by using a tape measure to measure the circumference around your waist. Abdominal obesity is defined as measurements greater than 40 inches (102 cm) in men and 35 inches (88 cm)inwomen.
It's a common misconception that certain weight loss strategies can target visceral or abdominal fat. There is currently no proven way to "spot reduce"fatinspecificareasthroughdietorexercise.
Both weight gain and weight loss affect your entire body, but the specific areas that change first vary from person to person. Your genes are most likelyresponsibleforyourdistinctpattern.
1.Consumelesssugarandsugar-sweetened beverages
Excessabdominalfatmayresultfromadiethighinaddedsugars.
According to studies, added sugar has a distinct negative impact on metabolichealth.
Numerous studies have found that eating too much sugar, particularly fructose,canleadtofatbuilduparoundyourabdomenandliver.
Half of sugar is glucose and half is fructose. When you consume a high amountofaddedsugar,yourliverbecomesoverloadedwithfructoseandis forcedtoconvertittofat.
Some believe that this is the primary cause of sugar's negative health effects. Itcausesanincreaseinabdominalandliverfat,whichcanresultin insulinresistanceandothermetabolicissues.
Limit your intake of liquid sugar in particular if you're trying to lose weight. Drinking sugar-sweetened beverages causes you to consumemore total calories because the brain does not appear to register liquid calories inthesamewaythatitdoessolidcalories.
One study found that every additional daily serving of sugar-sweetened beveragesincreasestheriskofchildhoodobesityby60%.
Reduce yoursugarintakeandlimityourconsumptionofsugarybeverages. This category includes sugar-sweetened beverages, sugary sodas, fruit juices,andvarioushigh-sugarsportsdrinks.
Check the labels tomakesuretheproductsdon'thaverefinedsugars.Even foodsmarketedashealthycanhavehighsugarlevels.
2.ConsumeMoreProtein
Proteincouldbethemostimportantmacronutrientforlosingweight.
According to research, it can reduce cravings by 60%, increase metabolism by 80-100 calories per day, and help you eat up to 441 fewer caloriesperday.
If losing weight is yourgoal,addingproteintoyourdietmaybeoneofthe mosteffectivechangesyoucanmake.
Protein may not only help you lose weight, but it mayalsohelpyouavoid regainingweight.
Protein may be associated withlowerlevelsofabdominalfat,accordingto some evidence. One study found that people who ate more and higher-qualityproteinhadlessabdominalfat.
According to one study, people who consumed more and higher-quality proteinhadlessabdominalfat.
Another study found that eating more protein was associated with a lower gaininwaistcircumferenceinwomenovera5-yearperiod.
This study also found that refined carbohydrates and oils were associated with increased abdominal fat, while fruits and vegetables were associated withdecreasedfat.
Participants in many of the studies that found protein helps with weight loss consumed 25-30% of their calories from protein. As a result, this couldbeagoodrangetoexperimentwith.
Increase your protein intake by eating more high protein foods like whole eggs,fish,legumes,nuts,meat,anddairyproducts.
If you have trouble getting enough protein in your diet, consider adding a quality protein supplement to increase your total intake. However, before incorporating any dietary supplements into yourroutine,consultwithyour doctor. Check out this article on how to increase your protein intake if you're a vegetarianorvegan.
3.
Consider
alow-carbohydratediet
A very low carbohydrate or ketogenic diet can be an effective waytolose fat. However, because these diets may pose some risks, they are not suitableforeveryone.
If losing weight quickly is the goal, some people limit their carbohydrate intake to 50 grams per day, which is significantly less than the carbohydrate content of a typical American diet. This induces ketosis, a stateinwhichyourbodybeginstoburnfatasitsprimaryfuel.
When people eliminate carbs from their diet, their appetite decreases and theyloseweight.
More than 20 randomised controlled trials have now demonstrated that very low carb diets can result in 2-3 times more weight loss than low fat diets.
This holds true even when those in the low carbohydrate groups are allowed to eat as much as they want, whereas those in the low fat groups arecalorierestricted.
Some of this weight loss is due to water weight loss rather than fat loss. However, studies comparing low carb and low fat diets show that eating lowcarbspecificallyreducesbellyfat.
This means that some of the fat lost on a low carb diet is likely to be visceral fat, a type of abdominal fat that, when present in large amounts, hasbeenlinkedtohealthproblems.
Aside from weight loss, low carb diets can have a variety of other health benefits. They can, forexample,significantlyimprovethehealthofpeople withtype2diabetes.
However, before embarking on a very low carb or ketogenic diet, consult with your doctor. This is especially important if you have any medical issues. It's a good idea to consult a registered dietitian to ensure you'regettingall thenutrientsyouneedonarestrictivedietlikethisone.
4.Consumefiber-richfoods
Themajorityofdietaryfibreisindigestibleplantmatter.
Eating a lot of fibre can help you lose weight. However, the type of fibre matters.
It appears that soluble and viscous fibres have the most impact on your weight.Thesearewater-bindingfibresthatformathickgelinyourgut.
This gel can significantly slow the passage of food through yourdigestive tract. It can also make digestion and nutrient absorption moredifficult.As aresult,you'llfeelfullerforlongerandhavealowerappetite.
An additional 14 grams of fibre per day was linked to a 10% decrease in calorie intake andaweightlossofaround4.5pounds(2kg)over4months inonereviewstudy.
According to one 5-year study, eating 10 grams of soluble fibre per day was associated with a 3.7% reduction in the amount of visceral fat in the abdominalcavity.
The best way toincreasefibreintakeistoeatavarietyofplantfoods,such as vegetables and fruit.Legumesandsomecereals,suchaswholeoats,are alsohighiniron.
You could also experiment with glucomannan, a fibre supplement. This is one of the most viscous dietary fibres, and research suggests that it may helpwithweightloss.
Before adding this or any other supplement toyourdiet,consultwithyour doctor.
5.Regularphysicalactivity
One of the most effective ways to improve your chances of living a long, healthylifeandavoidingdiseaseistoexercise.
Among the numerous health benefits of exercise is the ability to reduce abdominalfat.
This does not preclude doing abdominal exercises, as spot reduction (fat loss in one area) is not possible. In one study, 6 weeks of abdominal muscle training had no discernible effect on waist circumference or the amountoffatintheabdominalregion.
Weight training and cardiovascular exercise can help you lose fat all over yourbody.
Aerobic exercise, such as walking, running, and swimming, can result in significantreductionsinvisceralfat.
Another study discovered that exercise completely prevented people from regaining visceral fat after losing weight, implying that exercise is crucial duringweightmaintenance.
Exercise can also reduce inflammation, lower blood sugar levels, and improveothermetabolicissues.
6.Keeptrackofyourfoodintake
Most people understand that what they eat is important, but many are unawareofwhattheyareeating.
A person may believe they are following a high protein or low carb diet, but it is easy to overestimate or underestimate food intake if they do not keeptrackoftheirfoodintake.
You don't have to weigh and measure everything you eat to keep track of your food intake. If you want to lose weight through dietary changes, trackingyourintakeforafewdaysatatimecanhelpyouidentifythemost importantareasforchange.
Planning ahead of time can help you achieve specific goals, such as increasing your protein intake to 25-30%oftotalcaloriesorreducingyour intakeofaddedsugars.
Inconclusion
Visceral fat surrounds your abdominal organs. It has been linked to an increasedriskofcertainhealthconditionswhenconsumedinexcess.
Most people can lose belly fat by making key lifestyle changes such as eating a healthy diet rich in lean protein, vegetables, fruits, and legumes, andexercisingregularly.
Before making major changes to your eating habits or activity level, consult your doctor if you have any health conditions or a history of disordered eating.Aregistereddietitiancanalsoassistyouinensuringthat youaremeetingallofyournutritionalneedswhileonadiet.