The 10 Best Belly-Fat Melting Tips for Beginners
Belly fat isn’t just a nuisance that makes your clothes feel tight; it’s seriously harmful. This type of fat, referred to as visceral fat, is a major risk factor for type 2 diabetes, heart disease, and other conditions. Many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic disease. However, this is misleading because people with excess belly fat are at an increased risk even if they look thin on the outside. Although losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat. Here are 10 effective tips to lose belly fat, backed by scientific studies.
1. Eat Plenty of Soluble Fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system. Studies show that this type of fiber promotes weight loss by helping you feel full so you naturally eat less. It may also decrease the number of calories your body absorbs from food. What’s more, soluble fiber may help fight belly fat.
2. Avoid Foods That Contain Trans Fats
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil. They’re found in some margarines and spreads and also often added to packaged foods, but many food producers have stopped using them. These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies.
3. Don’t Drink Too Much Alcohol
Alcohol can have health benefits in small amounts but is seriously harmful if you drink too much. Research suggests too much alcohol can also make you gain belly fat.
4. Eat a High-Protein Diet
Protein is an extremely important nutrient for weight management. High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you retain muscle mass during weight loss.
5. Reduce Your Stress Levels
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone. Research shows high cortisol levels increase appetite and drive abdominal fat storage.
6. Don’t Eat a Lot of Sugary Foods
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess.
7. Do Aerobic Exercise (Cardio)
Aerobic exercise (cardio) is an effective way to improve your health and burn calories. Studies also show it is one of the most effective forms of exercise for reducing belly fat.
8. Cut Back on Carbs — Especially Refined Carbs
Reducing carb intake can be very beneficial for losing fat, including abdominal fat.
9. Replace Some of Your Cooking Fats with Coconut Oil
Coconut oil is one of the healthiest fats you can eat.
10. Perform Resistance Training (Lift Weights)
Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.