There are 20 ways to reduce belly fat that scientists study and encourage you to do, but first we find out what belly fat is.
Abdominal fat is fat in the abdomen, under the skin or inside the abdominal cavity around organs.
Belly fat also causes more trouble than wearing tight clothes.
Belly fat is also called visceral fat and it is extremely harmful. This type of fat is a major factor that causes a number of diseases such as type 2 diabetes and heart disease .
Many health organizations use BMI (only weight based on height) to classify weight and predict the risk of causing metabolic diseases. However, this is not true here.
People with too much belly fat are at higher risk even though they look slender on the surface .
Although removing belly fat can be quite difficult, there are still many ways to do it reduce excess fat in this area. And reducing belly fat will have a great impact on your health.
Here are 20 effective ways to reduce belly fat that are supported by scientific studies.
1. Eat a lot of soluble fiber
Soluble fiber absorbs water and many forms of gelatin through the digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you'll naturally eat less. It can also reduce the amount of calories that the body absorbs from food .
Even more interesting is that insoluble fiber can help fight belly fat. One study, which followed more than 1,100 adults, found that every 10 grams of insoluble fiber loaded into the body, belly fat decreased by 3.7% over a five-year period .
Therefore, try to eat a lot of high-fiber foods every day. The most insoluble fiber in flaxseed, shirataki vermicelli, Brussels sprouts, avocado , legumes and raspberries.
2. Avoid eating foods that contain trans fat
Trans fat is made by injecting hydrogen into unsaturated fat like soybean oil.
They are present in some types of margarine and butter, jam used to spread on cakes. They are also added to some packaged foods.
This type of fat is linked to inflammation, heart disease, insulin resistance and increased abdominal fat according to animal research and observation studies .
A 6-year study found that monkeys with a high-trans fat diet increased belly fat by up to 33% more than those fed monounsaturated fats .
To help reduce belly fat and protect your health, be sure to read the ingredient label carefully and stay away from trans fat products. They are often listed as "incomplete hydrogenated" fats.
3. Don't drink too much alcohol
Alcohol can be beneficial for health by absorbing a small amount, but if you drink too much it will be extremely harmful. Research shows that too much alcohol can make you gain belly fat.
Observational studies suggest that heavy alcohol consumption is associated with a significant increase in abdominal obesity risk .
Reducing the amount of alcohol you drink can help reduce your waist size. You do not need to quit drinking completely but only need to limit your daily intake.
A study examining more than 2000 people who drank alcohol daily with an average intake of less than one cup per day showed that they had less belly fat than those who drank more often but consumed more each time they drank .
4. Eat according to a diet rich in protein
Protein is an extremely important nutrient in weight control.
High uptake protein helps increase release all hormones PYY do reduce appetite and increase the feeling of fullness. Protein also increases metabolic rate and helps you maintain muscle mass while still losing weight .
Many observational studies have shown that people who eat more protein tend to have less belly fat than those who eat a low protein diet .
Make sure you include your meals with each meal rich in protein from meat, fish, eggs, dairy products, protein from milk or nuts.
5. Reduce stress
Stress can make you gain belly fat by activating the adrenal gland to produce cortisol hormone, also known as "stress hormone."
Research shows that high levels of cortisol hormone increase appetite and stored fat .
More notably, women with large waistlines tend to secrete more cortisol hormones to respond to stress. Increased amounts of cortisol are causing more belly fat .
To help reduce belly fat you should take part in playful activities that help relieve stress. Yoga or meditation is also effective methods.
6. Don't eat a lot of sweets
The line contains fruc-zeros, which are related to many chronic diseases if eaten too much. These include heart disease, type 2 diabetes, obesity and fatty liver .
According to observational studies, work eat a lot of sugar and increased abdominal fat has a deep relationship .
Realizing that refined sugar can lead to increased abdominal fat is very important. Even "sugar is more healthy" (like honey Actually) should also use a slash.
7. Aerobics (Cardio)
Aerobics is an effective way to improve health and burn calories.
Studies have also shown that it is one of the most effective forms of exercise used to reduce belly fat. However, the results are not homogeneous about whether moderate intensity or high intensity exercises are more beneficial .
If you do not take into account the intensity, it is important how and how much you exercise regularly. One study found that menopausal women lost more weight in all areas of the body when they exercised rhythm 300 minutes per week than 150 minutes .
8. Cut down on carbohydrate-rich foods, especially refined carbohydrates
Reduce the amount of food contained carbohydrates Can be very beneficial for fat loss, including belly fat.
Diets under 50 grams of carbohydrates daily help overweight people who are at risk for type 2 diabetes and women with multiple cystic ovarian syndrome (PCOS) reduce belly fat .
You do not have to strictly follow a diet containing low carbohydrate content. There are studies that suggest that just replacing carbohydrates with carbohydrates that are rich in unprocessed starch can improve metabolism and reduce belly fat .
In the famous Framingham Heart Study Program, people who eat a lot of bran root can have up to 17% less belly fat than people who eat more refined grains .
9. Replace some fats used in cooking with coconut oil
Coconut oil is one of a kind Most healthy fats You can eat.
Studies show that short-chain fat in coconut oil can boost metabolism and reduce the amount of fat stored in response to a high intake of calories. Seriously conducted surveys indicate that it may also help reduce belly fat.
In one study, obese men using coconut oil daily for 2 weeks reduced an average of 2.86 cm of their waistlines without having to change their diet or exercise schedule .
To promote the reduction of belly fat, it is best to drink 2 teaspoons of coconut oil (30 ml) per day, which is the amount used in most studies that yielded positive results.
However, remember that coconut oil still contains lots of calories. Therefore, instead of adding more fat to your diet, you should replace some fats that are still used with coconut oil.
10. Training resistance
Exercise resistance is also known as weight training or physical training that is very important in maintaining and increasing muscle mass.
Based on studies in people with early diabetes, type 2 diabetes and fatty liver, resistance training may also be beneficial in reducing belly fat .
In fact, a study of overweight teens indicates that combining physical fitness and aerobic exercise is the best way to reduce visceral fat .
If you decide to start weightlifting, seek advice from a certified personal trainer.
11. Avoid sugary drinks
Drinks containing sugars of liquid fruc-can cause you to have belly fat.
Studies show that sugary drinks increase the amount of fat in the liver. A 10-week study found that people who consumed fruc-high drinks all had significantly increased belly fat .
Sugar drinks turned out to be worse than sugar-containing foods. Because the human brain does not handle the amount of calories in the same way as in solid form, you can load too much calories and store it in fat form .
To reduce belly fat, it's best to stay away from sweet-tasting drinks like soda, pint and sweet tea, as well as alcohol-based drinks.
How to reduce belly fat 12. Sleep well
Sleep is important for many aspects of health, including weight. Studies show that people who don't get enough sleep tend to get fat, including belly fat .
A 16-year study of 68,000 women found that those who slept less than 5 hours a night were more likely to gain weight than people who slept 7 hours or more .
Temporary sleep apnea when breathing stops intermittently during sleep is also associated with excess visceral fat .
In addition to sleeping at least 7 hours a night, ensure your sleep quality. If you suspect you have a temporary sleep apnea or another sleep disorder, talk to your doctor about treatment.
13. Keep track of food intake and exercise
There are many things that can help you lose weight and belly fat, but consume less calories than the body needs to maintain weight is critical .
Writing food journals, using a tracker or online application can help you monitor the amount of calories loaded. This strategy has proven to be beneficial for weight loss .
In addition, eating tracking tools help you know the amount of protein, carbohydrates, fiber and trace elements loaded into the body. Many types of tools also allow you to record exercise and physical activity.
14. Eat fatty fish weekly
Fatty fish has amazing health benefits. They are rich in high quality protein and Omega 3 fats help you avoid disease .
Some evidence also indicates that this type of omega 3 fat can help reduce visceral fat.
Studies in adults and children with fatty liver disease suggest that fish oil supplementation can significantly reduce belly fat and liver fat .
So aim to eat fatty fish 2 - 3 times a week. Choose fish like salmon, herring, sardines, mackerel and catfish.
15. Stop drinking fruit juice
Though fruit juice providing vitamins and minerals but their sugar content is as high as in soda and other sweet drinks. Therefore drinking a lot of juice can raise the risk of increasing belly fat like the above water .
248 gr sugar-free apple juice contains 24 grams of sugar, half of which is fruc-sugar .
What you need to do is replace juice with filtered water, unsweetened iced tea or carbonated water with a slice of lemon.
16. Add apple cider vinegar to your diet
To drink apple cider vinegar quite beneficial to health, including reducing blood sugar levels . It contains a compound called acetic acid that has been shown to reduce the amount of belly fat stored in many animal studies .
In a study of obese men, each day they drank one teaspoon of apple cider vinegar for 12 weeks and eventually reduced 1.4 cm of the belly .
Although no other human studies have been conducted, drinking 1 to 2 teaspoons of apple cider vinegar per day is safe for most people and can help reduce fat at a relative level.
17. Eat foods or supplements that contain probiotics
Probiotics are bacteria present in food and supplement products. They have all kinds of health benefits, including improving intestinal health and increasing immune function .
Researchers have found many different types of bacteria that play an important role in regulating weight, and at appropriate rates, bacteria can help lose weight, including reducing belly fat.
Notably, the members of the milk bacterium (Lactobacillus). They contain Lactobacillus fermentum, Lactobacillus amylovorus and especially Lactobacillus gasseri .
Specific beneficial supplements contain many types of bacteria, so make sure you buy the right kind of one or more of these strains.
18. Try intermittent fasting
Fasting intermittently recently became a popular weight loss method. This is a period of eating and fasting .
There is a 24-hour fasting method once or twice a week. Another way is to fast for 16 hours a day and eat within 8 hours.
A review of intermittent and intermittent fasting studies shows that 4 to 7% reduction in abdominal fat within 6 to 24 weeks .
19. Drink green tea
Green tea is one type Drinks are especially beneficial for health . It contains epigallocatechin gallate (EGCG) caffeine and antioxidants, both of which help boost metabolism .
EGCG is a type of catechin that many studies show may work in reducing belly fat. The effect can be stronger when the amount of green tea consumed is combined with exercise .
20. Changing lifestyles and combining different methods
If you only make one item in this list, it will not produce any big results on its own.
Therefore you need to combine many different methods that have proven to be effective.
Interestingly, many of these methods resemble what we often consider to be related eating habit and a healthy lifestyle. Therefore, changing your lifestyle according to the long-term goal is the secret to reducing belly fat and removing it completely.
Once you have healthy habits and eat the right food, losing fat will happen.
Read more about reducing belly fat and related topics: