Are you bothered by that annoying excess fat around your waist? In this article, read healthy, effective and effective tips on how to get rid of belly fat naturally.
Fat deposits on your stomach are more than a nuisance that makes your clothes feel tight. In fact, belly fat can be seriously harmful.
Although losing fat from this area can be difficult, there are still a few things you can do to get rid of excess fat from your waist.
Below are 20 effective tips on how to get rid of belly fat.
The best ways to get rid of belly fat
1. Eat a lot 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, and thus naturally reduces appetite and eat less.
It can also reduce the number of calories your body absorbs with food. Moreover, soluble fiber can help fight belly fat.
Make an effort to eat fiber-rich foods every day. Excellent sources of soluble fiber include:
Soluble fiber can help you lose weight by increasing satiety and reducing calorie absorption. Try to include a lot of fiber-rich foods in your weight loss diet.
2. Avoid foods that contain trans fats
Trans fats are formed by pumping hydrogen into unsaturated fats, such as soybean oil.
They are found in some margarines and spreads, and are often added to packaged foods, but many food manufacturers have stopped using them.
These fats have been linked to inflammation, heart disease, insulin resistance and an increase in belly fat.
To get rid of belly fat and protect your health, carefully read the ingredient labels and stay away from products containing trans fats.
These are often cited as partially hydrogenated fats.
3. Do not drink too much alcohol
Alcohol can have health benefits in small amounts, but it is seriously harmful if you drink too much.
Research suggests that too much alcohol can also lead to belly fatigue. Observational studies link strong alcohol consumption with a significantly increased risk of developing central obesity – that is, storing excess fat around the waist.
Cutting alcohol can help you reduce your waist size. You don’t need to give it up altogether, but limiting the amount you drink in a day can help.
4. 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 reduces appetite and promotes satiety.
Protein also increases your metabolic rate and helps you maintain muscle mass during weight loss.
Many observational studies show that people who eat more protein tend to have less belly fat than those who eat a diet with less protein.
Be sure to include a good source of protein in every meal, such as:
- dairy products
- whey protein
5. Reduce stress levels
Stress can create belly fat for you by triggering your adrenal glands to produce cortisol, which is also known as the stress hormone.
Studies show that high levels of cortisol increase appetite and promote the storage of fat in the abdomen.
Moreover, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further contributes to the increase in fat around the waist.
To reduce belly fat, engage in pleasant activities and eat foods that relieve stress. Practicing yoga or meditation can be effective methods.
6. Do not eat a lot of sweet foods
Sugar contains fructose, which has been linked to several chronic diseases when consumed excessively. These include heart disease, type 2 diabetes, obesity and fatty liver disease.
Observational studies show a link between high sugar intake and increased belly fat.
It is important to understand that more than refined sugar can lead to weight gain on the abdomen. Even healthier sugars, like real honey, should be used sparingly.
7. Do aerobic exercises (cardio)
Aerobic exercise (cardio) is an effective way to improve health and burn calories.
Studies also show that it is one of the most effective forms of exercise for smanlowering fat on the abdomen. However, the results vary as to whether moderate or high intensity exercise is more beneficial.
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 a week, compared to those who exercised 150 minutes a week.
8. Reduce carbohydrates – especially refined carbohydrates
Reducing carbohydrate intake can be a great solution for fat loss, including belly fat.
A diet with less than 50 grams of carbohydrates per day causes belly fat loss in overweight people, those at risk of type 2 diabetes and women with polycystic ovary syndrome (PCOS).
You do not need to follow a strict low-carb diet. Some research suggests that replacing refined carbohydrates with unprocessed starchy carbohydrates can improve metabolic health and reduce belly fat.
In one study, people with the highest consumption of whole grains were 17% less likely to have excess belly fat than those who ate a diet high in refined grains.
9. Cook with coconut oil
Coconut oil is one of the healthiest fats you can eat.
Studies show that medium-chain fats in coconut oil can boost metabolism and reduce the amount of fat you store in response to high calorie intake.
Controlled studies suggest that this can also lead to loss of belly fat. However, the evidence of the benefits of coconut oil for belly fat loss is weak and controversial.
Also, keep in mind that coconut oil is high in calories. Instead of adding extra fat to your diet, replace some fats you already eat with coconut oil.
10. Perform resistance training (weightlifting)
Resistance training, also known as weightlifting or strength training, is important for preserving and gaining muscle mass.
Based on studies involving people with prediabetes, type 2 diabetes and liver disease, resistance training can also be useful for belly fat loss.
In fact, one study involving overweight teens showed that a combination of strength training and aerobic exercise led to the greatest reduction in visceral fat.
If you decide to start lifting weights, it is a good idea to seek advice from a certified personal trainer.
11. Avoid sugar-sweetened beverages
Sugar-sweetened drinks are full of liquid fructose, which can make you get belly fat.
Studies show that sugary drinks lead to increased fat in the liver. One 10-week study found a significant increase in belly fat in people who consumed drinks with high fructose.
Sugary drinks seem to be even worse than high-sugar foods. Since your brain doesn’t process liquid calories the same way they do solid ones, you’ll likely end up burning too many calories and storing them as fat.
To lose belly fat, it is best to completely avoid sugar-sweetened drinks such as:
- fruit juices
- carbonated drinks
- sweet tea
- alcohol mixers containing sugar
12. Get a good night’s sleep
Sleep is important for many aspects of your health, including weight. Studies show that people who don’t get enough sleep tend to gain weight, which may include belly fat.
A condition known as sleep apnea, where breathing with interruptions during the night stops, is also associated with excess visceral fat.
In addition to sleeping at least 7 hours a night, make sure you get enough quality sleep.
If you suspect that you have sleep apnea or another sleep disorder, consult a doctor.
13. Monitor food and exercise intake
A lot of things can help you lose weight and belly fat, but the key is to burn fewer calories than your body needs to maintain weight.
Keeping a food diary or using an online food tracker or app can help you track your calorie intake. This strategy has proven to be useful for weight loss.
In addition, food tracking tools help you see your protein, carbohydrate, fiber and microelements intake. Many also allow you to record exercise and physical activity.
Here you can find the best free apps to count calories and track your nutrient intake.
14. Eat fatty fish every week
Fatty fish unfaithfulJatna is healthy. They are rich in high-quality protein and omega-3 fats that protect you from disease.
Some evidence suggests that these omega-3 fats may also help reduce visceral fat.
Strive to get 2-3 servings of fatty fish per week. A good choice includes:
15. Stop drinking fruit juice
Although fruit juice provides vitamins and minerals, it contains just as much sugar as it does with soda and other sweetened beverages.
Drinking large amounts can carry the same risk for increasing belly fat.
A 240 ml serving of unsweetened apple juice contains 24 grams of sugar, half of which is fructose.
To reduce excess belly fat, replace fruit juice with water, unsweetened iced tea or still water with lemon or lime.
16. Add apple cider vinegar to the diet
Drinking apple cider vinegar has impressive health benefits, including reducing blood sugar levels.
It contains acetic acid, which has been shown to reduce belly fat storage in several studies.
Taking 1-2 tablespoons (15–30 ml) of apple cider vinegar per day is safe for most people and can lead to modest fat loss.
However, be sure to dilute it with water, because undiluted vinegar can erode the enamel on the teeth.
17. Eat probiotic foods or take a probiotic supplement
Probiotics are bacteria found in some foods and supplements. They have numerous health benefits, including helping to improve gut health and boost immune function.
The researchers found that different types of bacteria play a role in weight regulation and that proper balance can help with weight loss, including belly fat loss.
Those who have been shown to reduce belly fat include members of the Lactobacillus family, such as
- Lactobacillus fermentum
- Lactobacillus amylovorus
- and especially Lactobacillus gasseri.
Probiotic supplements usually contain several types of bacteria, so be sure to buy one that contains one or more of these bacterial strains.
18. Try intermittent fasting
Intermittent fasting (Autophagy) has recently become very popular as a weight loss method. It is a way of eating that circulates between the period of nutrition and the period of fasting.
One popular method involves 24-hour fasts once or twice a week. The second consists of fasting every day for 16 hours and food intake within 8 hours.
In a review of studies on intermittent fasting and alternating fasting, people recorded a 4–7% reduction in belly fat within 6–24 weeks.
There is some evidence that intermittent fasting and fasting in general may not be as beneficial for women as it is for men.
While some modified intermittent fasting methods seem to be a better option, stop fasting immediately if you feel any negative effects.
19. Drink green tea
Green tea is an extremely healthy drink. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), and both appear to boost metabolism.
EGCG is a catechin, which several studies suggest may help you lose belly fat. The effect can be enhanced when green tea consumption is combined with exercise.
20. Change your lifestyle and combine different methods
Just executing one of the items in this list alone won’t have much effect. If you want good results, you need to combine different methods that have proven effective.
Interestingly, many of these methods are mostly things related to a healthy diet and an overall healthy lifestyle.
Therefore, a long-term lifestyle change is crucial for burning adipose tissue from the stomach and keeping it.
When you have healthy habits and eat the right foods, fat loss usually follows as a natural side effect.
Get rid of belly fat in these healthy and natural ways
There are no magical solutions when the topic is how to get rid of belly fat. Losing weight always requires a little effort, commitment and perseverance on your behalf.
Successful adoption of some or all of the strategies and life goals discussed in this article will definitely help you lose weight and lose extra pounds around the waist.