Though losing fat from belly area can be difficult, there are several things you can do to reduce excess abdominal fat. If you want to lose fat from your tummy follow How to lose belly fat complete guide and science in here.
There are ways to banish belly fat — if you’re willing to make the effort.
1. 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.
These fats have been linked to inflammation, heart disease, insulin resistance and abdominal fat gain in observational and animal studies .
A 6-year study found that monkeys who ate a high-trans-fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat (10Trusted Source).
To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.
2. 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 (13Trusted Source, 14Trusted Source, 15Trusted Source).
Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower-protein diet
Be sure to include a good protein source at every meal, such as meat, fish, eggs, dairy, whey protein or beans.
3. Don’t Eat a Lot of Sugary Foods
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 .
It’s important to realize that more than just refined sugar can lead to belly fat gain. Even healthier sugars, such as real honey, should be used sparingly.
4. Cut Back on Carbs, Especially Refined Carbs
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
Diets with under 50 grams of carbs per day cause belly fat loss in overweight people, those at risk of type 2 diabetes and women with polycystic ovary syndrome (PCOS)
You don’t have to follow a strict low-carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat
In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains
5. Add Apple Cider Vinegar to Your Diet
Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels.
It contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies (64Trusted Source, 65Trusted Source, 66Trusted Source).
In a 12-week controlled study in obese men, those who took 1 tablespoon (15 ml) of apple cider vinegar per day lost half an inch (1.4 cm) from their waists .
Taking 1–2 tablespoons (15–30 ml) of apple cider vinegar per day is safe for most people and may lead to modest fat loss.
However, be sure to dilute it with water, as undiluted vinegar can erode the enamel on your teeth.
6. 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-intensity 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 per week, compared to those who exercised 150 minutes per week
7. Track Your Food Intake and Exercise
Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key .
Keeping a food diary or using an online food tracker or app can help you monitor your calorie intake. This strategy has been shown to be beneficial for weight loss .
In addition, food-tracking tools help you see your intake of protein, carbs, fiber and micronutrients. Many also allow you to record your exercise and physical activity.
8. Try Intermittent Fasting
Intermittent fasting has recently become very popular for weight loss.
It’s an eating pattern that cycles between periods of eating and periods of fasting .
One popular method involves 24-hour fasts once or twice a week. Another consists of fasting every day for 16 hours and eating all your food within an 8 hour period.
In a review of studies on intermittent fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within 6–24 weeks
9. Change Your Lifestyle and Combine Different Methods
Just doing one of the items on this list won’t have a big effect on its own.
If you want good results, you need to combine different methods that have been shown to be effective.
Interestingly, many of these are things generally associated with healthy eating and an overall healthy lifestyle.
Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off.
When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect.
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