Being able to reduce belly fat isn’t just a cosmetic goal; it’s also necessary for good health. Belly fat is one of the most dangerous fat storage areas. In fact, even at a healthy weight, belly fat increases the risk of dying prematurely.
If you want to reduce belly fat, then try these ten tried-and-true methods.
Increase Your Metabolism
One of the best ways to reduce belly fat is by increasing your metabolism, but you should be aware that your diet, muscle mass, stress management, and sleep quality all play a role in this.
A faster metabolism aids in the burning of fat. While your metabolism is determined by your body size, gender, and age, increasing lean body mass, avoiding long periods of hunger, and engaging in intense physical activity can all help with fat burning.
Eat More Protein
Another way to reduce belly fat is by considering lean protein a priority, such as beef, turkey, eggs, fish, chicken, and tofu. Researchers compared the benefits of eating a low-protein breakfast to a high-protein breakfast and discovered that the high-protein breakfast, which contained 35 grams of protein, prevented weight gain, reduced daily food intake and feelings of hunger, and stabilized glucose levels in overweight teens who would otherwise skip breakfast.
Less Refined Carbohydrates
Third way to reduce belly fat is by replacing high-fiber ‘complex carbs’ like whole grains, brown rice, sweet potato, oats, beans, and pulses with foods high in refined carbohydrates and refined sugar (white bread, white pasta, white rice). Fill your boots with as many vegetables as you can; they’re low in calories, high in micronutrients, and high in fiber, which will keep you full.
Snack on fruit, seeds, and nuts in moderation. According to experts, snacking on 42g of almonds per day (rather than something high-carb with equal calories) helped to reduce belly fat and improve cholesterol levels. High fiber levels have been shown to reduce calorie consumption later in the day.
Another natural way to reduce belly fat is by increasing the intensity of your workout. The high-intensity workout will have a significant impact on your body fat percentage; however, you need to balance your high-intensity workouts with weight-lifting sessions. For over 12 years, Harvard University researchers tracked over 10,500 men and discovered that those who added 20 minutes of weight training to their regular cardio workout gained less age-related belly fat than those who pounded the treadmill.
Get Quality Sleep
Several studies have found a link between insufficient sleep and weight gain. When you’re sleep-deprived, activity in the frontal lobe of the brain (the part responsible for rational decision-making) is impaired. Simultaneously, the more ‘primal’ parts of your brain, which deal with things like desire and motivation, light up like the Blackpool Illuminations.
Inadequate sleep also harms your metabolism. When the body is deprived of adequate rest, it conserves energy by slowing down basic functions. The combination of uncontrollable cravings, a lack of willpower, and inefficient processing is a recipe for fat storage. Follow our advice to get a better night’s sleep tonight.
See Also: Sleep Journey: 4 Tips for Better Slumber
Avoid Sugary Drinks
Sugary drugs would rank even higher than sugary foods in a sugary goods hierarchy. However, even a minor change in your habits here can have a significant impact. This was demonstrated in a study conducted by some researchers, who examined the benefits of replacing just one sugary drink with water.
They discovered that replacing one serving of sugar-sweetened beverages with water reduced the percentage of calories from drinks from 17 to 11 percent among US adults who consume one serving per day. Even those who consume more sugary drinks per day may benefit from water replacement, reducing the number of calories from beverages to less than 25% of their daily caloric intake.
Avoid Trans Fat
If you’ve been paying attention, you’ll know that it’s best to avoid trans fats, but avoiding trans fats also reduced the risk of inflammation, heart disease, insulin resistance, and abdominal fat gain in both observational and animal studies.
Some studies have linked a high trans fat intake to belly fat gain. Whether you’re trying to lose weight or not, limiting your intake of trans fat is a good idea.
See Also: Medline plus Encyclopedia – Trans Fats
Eat Plenty Of Soluble Fiber
One of the best ways to reduce belly fat is by eating foods high in soluble fiber. Soluble fiber absorbs water and forms a gel, which slows the passage of food through your digestive system. Soluble fiber may aid in weight loss by increasing fullness and decreasing calorie absorption. Include a variety of high-fiber foods in your diet.
According to research, this fiber may aid in weight loss by making you feel full, causing you to eat less naturally. Another study involving over 1,100 adults discovered that every 10-gram increase in soluble fiber intake reduced belly fat gain by 3.7 percent over 5 years.
Limit Your Alcohol
Alcohol has health benefits in small amounts, but it can be harmful if consumed in excess. According to research, drinking too much alcohol may contribute to belly fat.
Heavy alcohol consumption is associated with a significantly increased risk of developing excess fat storage around the waist, according to observational studies. Cutting back on alcohol may help you lose weight. You don’t have to completely abstain from it, but limiting how much you drink in a single day can help.
Excessive alcohol consumption has been linked to an increase in belly fat. If you’re trying to reduce belly fat, drink alcohol in moderation or completely abstain.
Reduce Your Stress
Stress causes belly fat gain by causing the adrenal glands to produce cortisol, also known as the stress hormone. Engage in stress-relieving activities to help you lose belly fat. Yoga and meditation can be beneficial.
Stress can cause fat gain around the waist. If you’re trying to reduce belly fat, you should also consider controlling your stress. In addition to the above-mentioned tips, you may also want to consider trying medical weight loss treatments, such as tirzepatide for weight loss. But before you jump headfirst into it, seek advice from a doctor. As much as you’re eager to witness the results, it’s crucial to consult a medical expert to ensure that it’s a safe option for you