How to lose belly fat?

[Article updated on 19/09/2023]

Abdominal fat is not just a cosmetic problem. In fact, the presence of belly fat is closely linked to diseases such as type 2 diabetes and heart disease. For this reason, losing belly fat has huge health benefits and can help you live longer.

Before reading on

I’m not an expert in this field, but I am passionate about nutrition and health.

The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.

Belly fat is usually estimated by measuring your waistline. We speak of abdominal obesity when the waist circumference is greater than 102 cm in men and 88 cm in women. If you have excess belly fat, then you should take steps to get rid of it, even if you are not overweight. But then, how to do it? In the following lines, I will talk to you about how to get rid of this stubborn fat.

Why should you reduce your abdominal fat?

Before we show you how to get rid of belly fat, it’s important to know exactly what we’re talking about! Abdominal fat is the subcutaneous fat found around the waist and which constitutes a reservoir of energy as well as a means of protection for the organs. Small amounts of fat under the skin are normal and healthy. It is visceral fat, the fat that surrounds the organs, which can be the most dangerous type of fat.

A reservoir of energy and a means of protecting the organs, abdominal fat is located around the waist and is subcutaneous. When available in small quantities, it is healthy and normal.

Visceral fat is less visible than fat subcutaneous because it is located in the abdominal wall. It surrounds the organs and releases compounds that can lead to diabetes, inflammation chronic and other serious health problems.

Visceral fat is not visible, but a slowly expanding waistline is a good indicator of its presence. As visceral fat develops, the belly also grows. Some people find that visceral fat makes the stomach hard, while subcutaneous fat leads to a soft stomach.

A little warning: women need the belly fat to get pregnant and carry a pregnancy to term. THE Fat cells store estrogen. Therefore, not having any enough can lead your hormonal function to crash, which can cause serious health problems such as irregular periods and sterility.

Avoid sugar and sugary drinks

Added sugar is very unhealthy. Studies show that it has unique adverse effects on metabolic health. Sugar is composed of half glucose, half fructose, and fructose cannot be metabolized by the liver when it is in significant quantities.

When you eat a lot of added sugar, the liver is overloaded with fructose and is forced to transform the latter into fat. Of numerous studies have shown that an excess of sugar, due in particular to large amounts of fructose, could lead to fat accumulation in the stomach and liver.

Some believe this is the main mechanism responsible for the harmful effects of sugar on health. It increases fat stomach and liver, leading to insulin resistance and crowd metabolic problems.

Liquid sugar is even worse, because liquid calories are not recorded by the brain in the same way as calories solid. So when you drink sugary drinks, you end up consume more calories.

Studies show that sugary drinks are linked to a 60% increased risk of obesity in children per serving daily. Make the decision to minimize the amount of sugar in your diet and consider eliminating sugary drinks completely.

This includes sugary drinks, sugary sodas, juices fruits and various sports drinks high in sugar. Do not forget that none of this applies to whole fruits, which are extremely healthy and contain a lot of fiber which reduces the negative effects of fructose.

The amount of fructose you get from fruit is negligible compared to what you get from a diet high in refined sugar. If you want to reduce refined sugar, you need to start reading labels. Even foods marketed as healthy foods can contain huge amounts of sugar.

Sugary drinks
Solid sugar is unhealthy and linked to a high risk of obesity. Its liquid variant is worse.

Eat more protein

Protein is the most important macronutrient for losing weight. It has been proven to reduce food cravings by 60%, stimulates metabolism and helps you eat up to 441 fewer calories per day. If weight loss is your goal, adding protein may be the most effective change you can make to your diet eating. This will not only help you lose weight but also avoid gaining weight again if you one day decide to give up your efforts to lose weight.

There is also evidence that protein is particularly effective against belly fat. One study showed that the quantity and quality of protein consumed was inversely proportional to the amount of fat in the belly. In other words, people who eat more good quality protein have significantly less abdominal fat.

Another study showed that proteins were associated to a significant reduction in the risk of gaining belly fat over a period of 5 years. This study also showed that carbohydrates and oils refined foods were linked to increased amounts of belly fat, but that fruits and vegetables were associated with reduced quantities.

Many studies show that proteins are more effective when they constitute 25 to 30% of caloric intake. That’s what you should aim. So make an effort to increase your consumption foods rich in protein. Whole eggs, fish, fruit seafood, legumes, nuts, meat and dairy products are the best sources of protein.

If you have trouble getting enough protein in your diet, a quality protein supplement like protein of whey is a healthy and convenient way to increase your intake total.

Eat foods high in fiber

Dietary fibers are mainly materials indigestible plants. It is claimed that eating lots of fiber can help to lose weight. This is true, but it is important to keep in mind that not all fibers are equal. These are mainly soluble fibers and viscous substances that affect your weight. These fibers bind to water and form a thick gel that stays in the intestine.

This freezing can considerably slow down the movement of food in your digestive system, as well as digestion and absorption nutrients. The end result is a prolonged feeling of fullness and a reduced appetite.

One study found that an additional increase of 14 grams of fiber per day was associated with a 10% decrease in intake calories and a weight loss of 2 kg over 4 months. In a study of five years, consumption of 10 grams of soluble fiber per day was associated with a 3.7% reduction in the amount of fat in the abdominal cavity. That implies that soluble fiber may be particularly effective for reduce harmful belly fat.

The best way to get more fiber is to eat lots of plant foods like vegetables and fruits. THE Legumes are also a good source of fiber, as are some cereals like oats.

You can also try taking a fiber supplement like glucomannan (E425). It is one of the most viscous dietary fibers available. It has helped many people lose weight.

Foods rich in fiber
Eating lots of fruits and vegetables is the best way to get fiber.

Reduce the amount of carbohydrates consumed

Carbohydrate restriction is a very effective way to lose fat. This is supported by numerous studies. When the people reduce the amount of carbohydrates they eat, their appetite decreases and they lose weight.

More than 20 trials have shown that diets low in carbohydrates caused weight loss 2 to 3 times greater than diets low in fat. Low-carb diets also cause rapid reduction in water weight, giving almost instant results. A difference in scale is observed within 1-2 days.

Studies have also shown that low-calorie diets Carbohydrates specifically target belly fat. That means that a particularly high proportion of fat lost when dieting low-carb is the dangerous fat that lines the cavity abdominal.

Avoiding refined carbohydrates (sugar, candy, white bread, etc.) should be sufficient, especially if you maintain a high protein intake. However, if you need to lose weight quickly, consider reducing the amount of carbohydrates consumed to 50 grams per day. This will put your body into a state of ketosis, curbing your appetite and causing your body to begin to burn mainly fat as a source of energy.

Of course, low-carb diets have many other health benefits, apart from weight loss. They can have life-saving effects in type 2 diabetics, for example.

Do physical exercise

Physical activities are useful for health, including losing belly fat

Physical exercise is important for a variety of reasons. It’s one of the best things you can do if you want to live long, stay healthy, and avoid disease. Listing all the amazing health benefits of physical activity is beyond the scope of this article, but exercise appears to be effective in reducing belly fat.

Don’t focus on the abs

However, keep in mind that we are not talking to you here abdominal exercises. Localized reduction (fat loss in one location) is not possible, and doing endless amounts of exercise Abs will not make you lose belly fat.

In one study, six weeks of muscle training abdominal exercises had no measurable effect on waist circumference or amount of fat in the abdominal cavity. That being said, other types exercises can be very effective.

Do aerobic exercises instead

In many studies, aerobic exercises like walking, running, swimming, etc. have been shown to improve health benefits. led to a significant reduction in belly fat. Another study showed that exercise completely prevented these people from regaining belly fat after weight loss. This implies that exercise is especially important when maintaining weight.

Exercise also leads to a reduction in inflammation, lower blood sugar levels, and an improvement in all other metabolic abnormalities associated with excess abdominal fat.

Swimming at the pool
Practicing a sport such as swimming, brisk walking or cycling helps you lose weight, in addition to its many health benefits.

Avoid foods containing trans fatty acids

Trans fats are created by saturating fats unsaturated such as soybean oil in hydrogen. They are found in certain margarines and certain spreads and they are added very often to industrial foods.

Observational and animal studies have established a link between these fats and inflammation, heart disease, resistance to insulin and fat gain abdominal. A six-year study showed that monkeys who followed a diet high in trans fats gained 33% more abdominal fat than those who followed a diet high in monounsaturated fats.

To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products containing trans fatty acids. These are often listed such as partially hydrogenated fats.

Don’t drink too much alcohol

Alcohol may have beneficial effects on health by small amounts, but it is very harmful if you drink too much. The research suggests that too much alcohol can also cause you to gain belly fat. Observational studies link high consumption of alcohol and a significantly increased risk of central obesity, i.e. excessive fat storage around the waist.

Reducing your alcohol consumption can help reduce your waistline. You don’t need to give up everything, but limit the amount you drink in a single day can help. In a study covering more than 2,000 people, people drinking alcohol daily but consuming on average less than one drink per day had less abdominal fat than those who drank less often but consumed more alcohol on days where they drank.

Reduce your stress levels

Stress can cause you to gain belly fat by causing the adrenal glands to produce cortisol, also called the hormone stress.

Research shows that high levels of cortisol increase appetite and stimulate the storage of abdominal fat. Additionally, women who have already a large waistline tend to produce more cortisol in response to stress. Increased cortisol further increases fat gain at stomach level.

To help reduce belly fat, engage in enjoyable, stress-relieving activities. Practicing yoga or meditation can be an effective method.

Person in meditation
Doing Yoga or Meditation Can Help You Lose Belly Fat

Get enough 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 more weight, which can include belly fat. A 16-year study of more than 68,000 women has revealed that those who slept less than five hours a night had significantly more likely to gain weight than those who slept seven hours or more by night.

Sleep apnea, a condition in which breathing stops intermittently during the night, has also been linked to excess visceral fat. In addition to sleeping at least seven hours a night, make sure you get plenty of sleep. If you think you have sleep apnea or another disorder sleep, talk to a doctor and get treatment.

Add apple cider vinegar to your diet

Drinking Apple Cider Vinegar Has Impressive Benefits for health, including a reduction in blood sugar levels. It contains acetic acid, which has shown an ability to reduce abdominal fat storage in several animal studies.

In a 12-week study of obese men, those who took 1 tablespoon (15 ml) of apple cider vinegar per day lost 1.4 cm from their waistline. Taking 1 to 2 tablespoons (15 to 30 ml) of apple cider vinegar daily is safe for most people and may result in modest fat loss. However, be sure to dilute it with water, as undiluted vinegar can erode your tooth enamel.

Cider vinegar
Add apple cider vinegar to your drinking water as it contains acetic acid which is considered effective in reducing abdominal fat.

Consume probiotics

Probiotics are bacteria found in certain foods and supplements. They have many health benefits, including improved gut health and boosted immune function. Researchers have found that different types of bacteria could play a role in weight regulation and that having a correct balance in the intestinal flora could contribute to the loss of weight, especially the loss of belly fat.

Among the most beneficial species for reducing abdominal fat are members of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus and more particularly Lactobacillus gasseri. Probiotic supplements typically contain multiple types of bacteria, so be sure to buy one that provides one or more of these bacterial strains.

The burners can help reduce belly fat?

The term “fat burner” is used to describe nutritional supplements claimed to significantly increase fat metabolism or energy expenditure, impair fat absorption, increase weight loss, increase fat oxidation during exercise, or cause long-term adaptations that promote fat metabolism.

Very often, these supplements contain a number of ingredients, each of which has its own mechanism of action. Manufacturers claim that the combination of these substances will have additive effects. The list of supplements claimed to increase or improve fat metabolism is long. The most popular supplements are caffeine, L-carnitine, green tea, conjugated linoleic acid (CLA), forskolin, chromium, Yohimbe, Glucomannan and raspberry ketone, to name but a few than these.

The world would be beautiful if you could choose where you want to lose fat, but it is not possible to reduce or simply eliminate belly fat with supplements alone. There is not enough evidence to support the use of fat burners for this purpose. The best way to get rid of belly fat is to eat less and exercise more. Know that it is now possible tobuy fat burners in pharmacies.

A belt can help reduce belly fat?

Most of us may have heard of abdominal belts! These are essentially wraps which are wear around the abdominal area to lose weight.

These belts are made of elastic fabrics and expandable. Ties or hooks are attached for tightening and loosening depending on comfort level. In addition to simple abdominal belts, it There are also electric abdominal belts on the market. These belts are designed to tone the abdominal area using pulses electrical. The belt abdominal is compact. So you can wear it and go out.

As soon as you wear an abdominal belt, you can observe a decrease in circumference of 1 to 2 inches, which is temporary, but if you use it regularly, you can reduce your abdominal fat. To use an abdominal belt is quite easy. All you have to do is carry it around your abdomen.

There is no miracle recipe for getting rid of abdominal fat. There best way to reduce belly fat is to get rid of it overweight. Eat a healthy diet, rich in fruits, vegetables, whole grains and lean proteins, and avoid sugary snacks and high-calorie drinks, such as soda. Do exercises regularly is also very important.