Belly fat isn’t just a concern, because it might look bad.
Also, carrying a lot of fat in the abdominal area is strongly linked to diseases such as type 2 diabetes and heart disease.
For this reason, losing your stomach fat has massive health benefits and can help you live longer.
Belly fat is usually reported by measuring the girth around the hips. This can be done easily at home with a simple tape measure.
Anyone over 40 inches (102 cm) for males and 35 inches (88 cm) for women is known as metabolic syndrome.
If you have a lot of excess weight below your waistline, then you should take a few steps to get rid of it, even if you’re not very big overall.
Fortunately, there are a few validated approaches that have been shown to reduce fat in the abdomen more than other areas of the body.
Here are 6 evidence-based strategies to remove your stomach fat.
1. Do not eat sugar and consume sugar-sweetened drinks
Added sugar is very unhealthful.
Studies show that it has a particularly harmful effect on metabolic wellbeing Sugar is half glucose, half fructose, and fructose can only be metabolized in significant amounts by the liver.
If you eat a lot of added sugar, the intestine is overwhelmed with fructose and forced to turn it into fat.
Numerous studies have shown that excess sugar, primarily due to large quantities of fructose, may lead to increased accumulation of fat in the belly and liver.
Some believe that this is the primary mechanism behind the harmful effects of sugar on health. This improves abdominal fat and liver fat, contributing to insulin resistance and many metabolic problems.
Pure sugar is worse than that. Liquid calories are not “recorded” by the brain in the same manner as for solid calories, so when you consume sugar-sweetened drinks, you end up eating more total calories.
Studies show that sugar-sweetened beverages were related to a 60 percent increase in the risk of obesity in children per serving daily.
Take a decision to minimize the amount of sugar in your diet, and try avoiding sugary drinks entirely.
It covers sugar-sweetened drinks, sugary sodas, fruit juices, and many high-sugar sports drinks.
Keep in mind that none of this refers to whole fruit, which is extremely healthy and has plenty of fiber which mitigates the negative effects of fructose.
The volume of fructose that you get from the fruit is negligible compared to what you get from a diet high in added sugar.
When you choose to through the amount of refined sugar, you should continue reading the labels. Even products that are sold as balanced foods may contain significant quantities of sugar.
2. Eating more protein is a long-term strategy to reduce stomach fat.
Protein is the most essential macronutrient for weight loss.
It has been shown to minimize cravings by 60%, increase appetite by 80–100 calories per day and help you consume up to 441 calories per day.
If weight loss is your goal, then adding protein is perhaps the most effective change you can make to your diet.
Not only does it help you lose weight, but it also helps you avoid weight gain if you ever decide to give up your weight loss efforts.
There is also some indication that protein is particularly effective against stomach fat.
One study showed that the amount and quality of protein eaten are inversely related to belly fat. That is, people who ate more and better proteins had less stomach fat than that, the pure protein source is egg yolk which you get from EVD muscle max protein supplement.This blend has Zero Added Sugar & Zero Aspartame.
Another study showed that protein was associated with a significantly reduced risk of belly fat gain over 5 years.
The study also found that refined carbohydrates and oils have been linked to increased amounts of stomach fat, but vegetables and fruit were linked to decreased amounts.
Many of the studies showing that protein was effective had a protein content of 25–30 percent of calories. That’s exactly what you should aim for.
Make an effort to improve the consumption of high-protein foods such as whole eggs, pork, vegetables, legumes, fruits, meat, and dairy products. These are the main protein sources in the diet.
If you’re struggling to get enough protein in your diet, a high-quality protein supplement (like whey protein) is a healthy and convenient way to boost your overall intake.
If you are vegetarian or vegan, check out this article on how to raise your protein intake.
You can find a lot of options for protein powder on Amazon.
Bonus tip: try frying your meat in coconut oil. Some studies have shown that 30 mL (about 2 tablespoons) of coconut oil per day reduces abdominal fat slightly.
Read More: 15 Common Reasons Why You Don’t Lose Weight
3. Cut carbs from your diet
Carb deprivation is a very efficient way of losing weight.
This is backed by many studies. If people cut their calories, their hunger goes down and they lose weight.
Nearly 20 randomized controlled trials have now shown that low-carb diets contribute to 2-3 times greater weight loss than low-fat diets.
This is so even when low-carb groups are allowed to consume as much as they want, whereas low-fat groups are calorie-restricted and thirsty.
Low-carb diets often lead to rapid decreases in water weight and give people access to immediate outcomes. A variation in size is often seen within 1–2 days.
There are also studies comparing low-carb and low-fat diets, which suggest that low-carb diets specifically target fat in the stomach and around the organs and liver. What this suggests is that a particularly high proportion of fat loss on a low-carb diet is unhealthy and disease-promoting abdominal fat.
Preventing refined carbs (sugar, chocolate, white bread, etc.) should be appropriate, especially if you keep your protein intake high.
Nonetheless, if you need to lose weight quickly, consider lowering the carbohydrates to 50 grams per day. This will put your body into ketosis, suppress your appetite, and make your body start burning only fuel fats.
Of course, low-carb diets have many other health benefits besides weight loss. They may have life-saving effects in type 2 diabetics, for Cardiac & Diabetic care you can use EVD Gold Protein supplement which is sugar-free and low in glycemic
4. Eat foods rich in fiber, particularly viscous fibers
Dietary fiber is mostly planted matter indigestible.
It is often believed that eating a lot of fiber will help with weight loss.
That’s real, but it’s important to keep in mind that not all fiber is fair.
Most of the soluble and viscous fibers seem to have an impact on your weight.
These are the fibers that bind water and form a thick gel that is “sitting” in the intestine.
The gel will significantly slow down the movement of food through your digestive system and slow down the processing and absorption of nutrients. The result is a lengthy sense of fullness and reduced appetite.
One research study found that an extra 14 grams of fiber per day were correlated with a 10% decrease in calorie intake and a weight loss of 4.5 lbs (2 kg) over 4 months.
For one 5-year experiment, consuming 10 grams of soluble fiber per day was correlated with a 3.7 percent reduction in the amount of fat in the abdominal cavity.
What this implies is that soluble fiber may be particularly effective in reducing harmful abdominal fat.
The best way to get more fiber is to eat a lot of vegetable food like vegetables and fruit. Legumes are also a good source, as are some cereals, such as whole oats.
You can also try taking a fiber supplement like glucomannan. It is one of the most viscous dietary fibers in nature and has been shown to induce weight loss in several trials.
5. Walking is very effective in reducing abdominal fat
Exercise is important for a variety of reasons.
It’s one of the best things you should do if you want to live a long, healthy life and prevent sickness.
Listing all of the amazing health benefits of exercise is beyond the scope of this article, but exercise does appear to be effective in reducing stomach fat.
Keep in mind, though, that I’m not thinking here about abdominal exercises. Spot reduction (loss of weight in one spot) is not feasible, and doing daily ab exercises will not make you lose fat in your stomach.
For one test, 6 weeks of exercise, only the abdominal muscles had no measurable effect on the waist circumference or the amount of fat in the abdominal cavity.
That being said, other types of exercises can be very effective.
Aerobic exercise (e.g. cycling, biking, surfing, etc.) has been used to cause major decreases in abdominal fat in many studies.
One study found that exercise completely prevented people from regaining abdominal fat following weight loss, which indicated that exercise was particularly important during weight maintenance.
Exercise also leads to reduced inflammation, lower blood sugar levels and improvements in all other metabolic abnormalities associated with excess abdominal fat.
6. Record the diet to figure out exactly how you consume and how much you drink.
What you’re consuming is important. Almost everybody knows that.
But most people don’t have a clue what they eat.
People think they’re eating “high protein,” “low-carb” or something else, but they seem to be over-or underestimating.
I think it’s important for anyone who tries to change their diet to keep track of things for a while.
It doesn’t mean that you need to weigh and measure everything for the rest of your life, but doing it now and then for a few days in a row can help you realize where you need to change.
If you want to increase your protein intake to 25-30% of calories, as mentioned above, even consuming more protein-rich foods will not be enough. In reality, you need to test and fine-tune to achieve that goal.
Check out these articles here for a calorie calculator and a list of free online tools and apps to track what you’re eating.
I do this every couple of months. I weigh and calculate what I eat to see what my current diet is like.
Then I know exactly where to make adjustments to get closer to my goals.