Belly fat can be more than 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. While losing fat from this area can be challenging, there are several things you can do to reduce excess abdominal fat. Here are seven tips that are backed by science to help you shed that stubborn belly fat and get healthier in the process.
- 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.
Food sources: Flax seeds, Brussels sprouts, avocados, legumes, and blackberries are excellent sources of soluble fiber. Adding these to your diet can make a significant difference.
- 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 often added to packaged foods. These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies.
What to do: Read ingredient labels carefully and stay away from products containing trans fats. These are often listed as partially hydrogenated fats.
- Don’t Drink Too Much Alcohol
Alcohol can have health benefits in small amounts, but it’s seriously harmful if you drink too much. Research suggests that too much alcohol can also make you gain belly fat. Observational studies link heavy alcohol consumption to a significantly increased risk of central obesity — that is, excess fat storage around the waist.
Cut back: Reducing your alcohol intake may help reduce your waist size. You don’t have to give it up altogether, but limiting the amount you drink in a single day can help.
- Eat a High-Protein Diet
Protein is an extremely important nutrient for weight control. 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.
High-protein foods: Be sure to include a good protein source at every meal, such as meat, fish, eggs, dairy, whey protein, or nuts.
- Reduce Your Stress Levels
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the stress hormone. Research shows that high cortisol levels increase appetite and drive abdominal fat storage. Interestingly, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle.
Stress relief strategies: Engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.
- Cut Back on Sugar
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess. These include heart disease, type 2 diabetes, obesity, and fatty liver disease. Observational studies show a relationship between high sugar intake and increased abdominal fat.
Sugar reduction: It’s important to realize that more than just refined sugar can lead to belly fat gain. Even healthier sugars like real honey should be used sparingly.
- Do Aerobic Exercise (Cardio)
Aerobic exercise (cardio) is an effective way to improve your health and burn calories. Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate or high-intensity exercise is more beneficial.
Frequency and type: In any case, the frequency and duration of your exercise program are more important than its intensity. One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared to those who exercised 150 minutes per week.
The Bottom Line
Belly fat is more than a mere nuisance; it’s a serious health risk. The good news is that there are several strategies you can use to reduce belly fat — many of which are surprisingly simple and enjoyable. By incorporating these scientifically-backed tips into your daily routine, you’ll be well on your way to a slimmer waistline and a healthier life. So, why not start today?
