18 Effective Tips to Lose Belly Fat 2023 Excess belly fat can increase the likelihood of developing chronic conditions. To reduce belly fat, you can adopt several measures such as consuming more protein, reducing alcohol intake, and engaging in weightlifting activities. Visceral fat, a particular type of belly fat, is a significant risk factor for heart disease, type 2 diabetes, and other related conditions.
Numerous health organizations rely on body mass index as a means of categorizing weight and forecasting metabolic disease susceptibility. Nevertheless, BMI calculations are solely based on height and weight measurements, and they do not account for body composition or visceral fat. Regardless of the difficulty involved in losing fat from this region, there are various actions you can take to reduce surplus abdominal fat.
18 Effective Tips to Lose Belly Fat 2023
Belly fat is not merely an inconvenience that causes discomfort in your clothing. It encompasses visceral fat, which is located inside the abdominal cavity and poses a significant threat to health. This type of fat is a leading cause of several health issues, including heart disease and type 2 diabetes.
While many health institutions use BMI (body mass index) to evaluate weight and forecast metabolic illness risk, it can be misleading. People with excess belly fat are at higher risk, even if they have a slim physique. To combat this issue, here are 20 scientifically supporte methods to reduce belly fat.
18 Effective Tips to Lose Belly Fat 2023 Highlight
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1. Eat plenty of soluble fiber 18 Effective Tips to Lose Belly Fat 2023
Soluble fiber has the ability to soak up water and create a gel-like substance which aids in decelerating the movement of food through your digestive tract. Research indicates that this type of fiber can facilitate weight loss by inducing a sense of fullness, leading to a reduction in calorie intake (as cited in sources 3 and 4). Additionally, it has been found that soluble fiber may assist in decreasing abdominal fat.
A previous study that observed more than 1,100 adults discovered that an increase of 10 grams (g) in intake of soluble fiber resulted in a decrease of 3.7% in the gain of belly fat over a period of five years (as report by a trusted source). Some great sources of soluble fiber include (as report by another trust source):
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2. Avoid foods that contain trans fats
Hydrogenation is the process of injecting hydrogen into unsaturated fats like soybean oil, which results in the creation of trans fats. In the past, margarines and spreads contain trans fats, and they were commonly include in package foods. However, many food manufacturers have discontinued their use of such fats. Observational and animal studies (7Trusted Source, 8Trusted Source, 9Trust Source) have link these fats to inflammation, heart disease, insulin resistance, and abdominal fat gain.
According to a six-year study, monkeys who consumed a diet rich in trans fats gained 33% more abdominal fat compared to those who were on a diet high in monounsaturated fats (as report by 10Trust Source). If you want to reduce your belly fat, it is recommend that you carefully read ingredient labels and avoid products containing trans fats. These types of fats are typically list as partially hydrogenated fats.
3. Moderate your alcohol intake 18 Effective Tips to Lose Belly Fat 2023
While consuming alcohol in small quantities can be beneficial to health, excessive consumption can have harmful effects. Studies indicate that an overconsumption of alcohol can lead to the accumulation of belly fat. In fact, observational research has link high levels of alcohol consumption with a notably elevated risk of developing excess fat storage around the waist (as report by sources 11 and 12).
Reducing your alcohol intake can potentially decrease your waist size. You don’t necessarily have to quit drinking entirely, but moderating the amount you consume per day can be beneficial. According to a study involving over 2,000 individuals, those who had less than one drink daily had lower levels of abdominal fat compared to those who drank less often but more heavily on the occasions they did (source: 12Trusted Source).
As per the latest Dietary Guidelines for Americans, it is advise to restrict alcohol consumption to a maximum of two drinks per day for men and one drink per day for women (as cite in 13Trust Source).
4. Eat a high protein diet
Protein plays a crucial role in managing weight as it has several benefits. Consuming high amounts of protein triggers the release of peptide YY, a hormone that reduces hunger and induces satiety. Additionally, protein can boost metabolism and preserve muscle mass during weight loss, which is supported by various trust sources (13, 14, 15).
Several observational studies indicate that individuals who consume a higher amount of protein have a lower amount of abdominal fat as compared to those who follow a diet that is low in protein (as cited in sources .
5. Reduce your stress levels 18 Effective Tips to Lose Belly Fat 2023
The production of cortisol, commonly referred to as the stress hormone, is triggered by stress and can lead to an increase in belly fat. According to research, elevated levels of cortisol can cause an increase in appetite and encourage the storage of fat in the abdominal region (as noted in trusted sources 19 and 20).
Additionally, females with a larger waistline tend to generate higher levels of cortisol when experiencing stress. This escalate cortisol production can contribute to the accumulation of abdominal fat (as per 21Trusted Source). To combat belly fat, it is recommend to participate in stress-reducing activities such as yoga or meditation, which have been proven to be effective.
6. Don’t eat a lot of sugary foods
Excessive consumption of sugar that contains fructose has been associated with the development of various chronic diseases such as heart disease, type 2 diabetes, and fatty liver disease (sources: 22Trust Source, 23Trust Source, 24Trust Source).
Bas on observational studies, there appears to be a correlation between high consumption of sugar and an increase in abdominal fat (according to sources 25 and 26). It is crucial to understand that not only refined sugar but also natural sugars like genuine honey should be consumed in moderation to avoid gaining belly fat.
7. Do aerobic exercise (cardio) 18 Effective Tips to Lose Belly Fat 2023
Engaging in aerobic exercise, also known as cardio, is a highly effective approach to enhancing your overall health and shedding excess calories. Research has also demonstrated that it can be an efficient form of physical activity for reducing abdominal fat. Nevertheless, there is no clear consensus on whether moderate or high intensity workouts are more advantageous bas on various studies (sources 27-29).
The frequency and length of your workout routine can have a significant impact. A study discovered that women after menopause lost more fat overall when they engaged in 300 minutes of aerobic exercise per week as compared to those who only exercise for 150 minutes per week. Nevertheless, the researchers observed that there was no substantial difference in the reduction of visceral belly fat between the two groups.
8. Cut back on carbs — especially refined carbs
Limiting your consumption of carbohydrates can prove to be highly advantageous in shedding excess fat, particularly around the belly area. Studies indicate that individuals who are overweight, prone to type 2 diabetes, or suffer from polycystic ovary syndrome (PCOS) may experience a reduction in abdominal fat through adherence to low carb diets (31Trusted Source, 32Trusted Source, 33Trusted Source).
There is no need for you to adhere to a rigid low carb diet. According to certain studies, substituting processed starchy carbs with unrefined ones can enhance your metabolic health and decrease belly fat (34Trusted Source, 35Trusted Source). In the Framingham Heart Study, individuals who consumed high amounts of whole grains were found to have a 17% reduced chance of having excessive abdominal fat in comparison to those who had diets consisting mainly of refined grains (36Trusted Source).
9. Perform resistance training (lift weights)
The practice of resistance training, which is also referred to as weightlifting or strength training, plays a vital role in maintaining and increasing muscle mass. Furthermore, research conducted on individuals with prediabetes, type 2 diabetes, and fatty liver disease has shown that resistance training can be advantageous in reducing belly fat (as supported by sources 37 and 38).
A study conducted on overweight teenagers revealed that incorporating both strength training and aerobic exercise resulted in the most significant reduction of visceral fat (source). Before starting a weightlifting regimen, it is recommended to consult with a physician and seek guidance from a certified personal trainer.
10. Limit sugar-sweetened beverages 18 Effective Tips to Lose Belly Fat 2023
Drinks that contain added sugars like fructose, also known as sugar-sweetened beverages, have been linked to the accumulation of belly fat. According to a study conducted on individuals with type 2 diabetes, those who consumed one or more servings of sugar-sweetened beverages per week had a higher amount of belly fat compared to those who consumed less than one serving per week. (Source: 40Trusted Source)
Furthermore, as liquid calories are not processed by your brain in the same way as solid ones, there is a high probability that you may consume an excessive amount of calories later on and store them as fat (41Trusted Source, 42Trusted Source).
To decrease abdominal fat, it is recommended to limit the intake of sweetened beverages such as:
- sweet tea
- alcohol mixers containing sugar
11. Get plenty of restful sleep
Adequate sleep is crucial for various aspects of your overall well-being, including weight management. Research indicates that insufficient sleep could potentially increase the likelihood of obesity and elevated abdominal fat levels for specific populations (43Trusted Source, 44Trusted Source, 45Trusted Source, 46Trusted Source).
Over the course of 16 years, a study comprising of over 68,000 women discovered that individuals who slept for less than 5 hours per night were at a higher risk of gaining weight compared to those who slept for 7 hours or more per night. Additionally, excess visceral fat has been associated with sleep apnea, a condition where there are intermittent pauses in breathing throughout the night. (Sources: 47 and 48)
Apart from ensuring that you sleep for a minimum of 7 hours every night, it’s equally important to ensure that the quality of your sleep is sufficient. If you have any doubts about having sleep apnea or any other sleeping disorder, it’s advisable to consult a doctor regarding possible treatment options.
12. Track your food intake and exercise 18 Effective Tips to Lose Belly Fat 2023
To lose weight and reduce belly fat, it is essential to consume fewer calories than what your body requires for weight maintenance. There are several measures you can take to achieve this goal, such as maintaining a food diary or utilizing an online food tracker or app to monitor your calorie intake. Various studies have demonstrated the effectiveness of this strategy in promoting weight loss. (Sources: 49Trusted Source and 50Trusted Source)
According to a reliable source (51Trusted Source), utilizing food tracking tools enables you to monitor your consumption of protein, carbohydrates, fiber, and other essential micronutrients. Some of these tools even enable you to log your exercise and physical activity. To keep track of your nutrient and calorie intake, numerous free apps and websites are available on this page.
13. Eat fatty fish every week
Incorporating fatty fish into a well-balanced diet can provide high-quality protein and omega-3 fats, both of which have been linked to potential defense against chronic illnesses (as per 52Trusted Source and 53Trusted Source).
Research indicates that incorporating omega-3 fats into your diet may aid in decreasing visceral fat. Clinical trials conducted on individuals with fatty liver disease, both adults and children, discovered that taking omega-3 supplements led to a significant reduction in abdominal and liver fat (54Trusted Source, 55Trusted Source, 56Trusted Source). It is recommended to consume 2-3 servings of fatty fish per week for optimal results. Some examples of good options include:
If you are a vegan, vegetarian, or someone who doesn’t consume fish often, you can still get your omega-3 fix from plant-based supplements that are sourced from algae and other similar sources (as mentioned in 57Trusted Source). Additionally, some types of fish such as salmon, herring, sardines, mackerel, and anchovies are also good sources of omega-3.
14. Limit consumption of fruit juice 18 Effective Tips to Lose Belly Fat 2023
Despite being a source of vitamins and minerals, fruit juice frequently contains high levels of sugar, comparable to those found in soda and other sweetened drinks. As an illustration, a single 8-ounce (248-milliliter) portion of unsweetened apple juice contains 24 g of sugar, of which more than half is fructose (58Trusted Source).
Studies indicate that the consumption of large quantities of fruit juice may result in an increase in body weight owing to its high calorie content rather than its fructose content (source: 59Trusted Source). To minimize surplus abdominal fat, it is advisable to limit your intake and opt for beverages with lower sugar levels such as unsweetened iced tea, water or sparkling water garnished with a slice of lemon or lime.
15. Eat probiotic foods or take a probiotic supplement
Probiotics, which are present in certain foods and supplements, have potential health benefits such as promoting gut health and boosting immune function. A study (60Trusted Source) suggests that specific strains of bacteria can influence weight management, and maintaining an appropriate balance can lead to reduction in body weight, including abdominal fat loss.
Strains belonging to the Lactobacillus family, namely Lactobacillus fermentum, Lactobacillus amylovorus, and Lactobacillus gasseri have been demonstrated to be effective in decreasing abdominal fat.
16. Consider intermittent fasting
As a weight loss method, intermittent fasting has gained significant popularity in recent times. This eating pattern involves alternating periods of eating and fasting (according to a trusted source). There are different approaches to intermittent fasting, such as the 24-hour fasts once or twice per week and the daily 16-hour fasts followed by an 8-hour eating window. Research suggests that combining intermittent fasting with protein pacing, which involves consuming nutrient-dense meals distributed evenly throughout the day, can lead to more effective reductions in body weight, total fat, and visceral fat as compared to calorie restriction (as per a trusted source study).
Please be aware that some previous studies suggest that intermittent fasting may have an adverse impact on blood sugar regulation in women, but not men (based on a trusted source). However, there are modified versions of intermittent fasting that may be more suitable. If you encounter any unfavorable effects, it is recommend to discontinue the practice immediately. Moreover, prior to attempting intermittent fasting or making any dietary modifications, it is advisable to consult with a physician.
17. Drink green tea 18 Effective Tips to Lose Belly Fat 2023
Green tea is a highly beneficial drink that contains caffeine and the antioxidant known as epigallocatechin gallate (EGCG). Studies have shown that these compounds can increase metabolism, potentially aiding in weight loss. Additionally, EGCG is a type of catechin which has been link to the reduction of belly fat. Combining exercise with green tea consumption may further enhance this effect.
It is worth noting that a review has suggested that the consumption of green tea, particularly in quantities below 500 milligrams per day for a duration of 12 weeks, could lead to an increase in weight loss (as per 73Trusted Source). Additionally, another review indicated that incorporating green tea into one’s regular diet may have positive effects on reducing body weight and waist circumference (ref. 74). Nonetheless, further high-quality research is require to substantiate these findings.
18. Change your lifestyle and combine different methods
Individually, performing any one of the tasks mentioned in this list may not yield significant outcomes. For optimal results, it is recommend to merge multiple approaches. It is noteworthy that several of these techniques are commonly link with maintaining a well-balanced diet and adopting a healthy lifestyle in general.
In order to shed your belly fat and maintain the results, it is crucial to make permanent lifestyle adjustments. By adopting healthy habits, engaging in physical activity, and limiting consumption of ultra-process foods, you are likely to experience fat loss as a natural byproduct (according to a trust source).
The bottom line 18 Effective Tips to Lose Belly Fat 2023
Losing belly fat cannot be achieved through any miraculous methods. It demands consistent effort, unwavering commitment, and grit. However, implementing the strategies and lifestyle objectives elaborate in this article can assist you in shedding abdominal fat and enhancing your general well-being.
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