It’s extremely dangerous.
Belly fat is more than just an annoyance; it is also a major risk factor for type 2 diabetes, heart disease, and other diseases.
Though losing fat in this area can be challenging, there are several things you can do to reduce excess abdominal fat.
Here are some scientifically proven ways to lose belly fat:
• Consume plenty of soluble fiber:
Soluble fiber may aid in weight loss by increasing fullness and decreasing calorie absorption. Incorporate plenty of high fiber foods into your weight loss diet.
According to research, this type of fiber promotes weight loss by making you feel full, causing you to eat less naturally. It may also reduce the amount of calories your body absorbs.
Furthermore, soluble fiber may aid in the reduction of belly fat.
Over a 5-year period, an observational study of over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7 percent.
Soluble fiber is abundant in the following foods:
• shirataki noodle soup
• Broccoli Brussel
• Consume a high-protein diet.
If you’re trying to lose weight around your waist, high protein foods like fish, lean meat, and beans are ideal.
Protein is a critical nutrient for weight management. A high protein diet stimulates the release of the fullness hormone PYY, which reduces appetite and promotes fullness.
Many observational studies show that people who consume more protein have less abdominal fat than those who consume less protein.
Include a good protein source at each meal, such as:
• protein from whey
• Limit your intake of sugary foods.
Excessive sugar consumption is a major contributor to weight gain in many people. Reduce your consumption of candy and processed foods high in added sugar.
Observational studies show a link between excessive sugar consumption and increased abdominal fat (25Trusted Source, 26Trusted Source).
It’s critical to understand that more than just refined sugar can contribute to belly fat gain. Even healthier sugars, such as real honey, should be consumed in moderation.
• Engage in aerobic exercise (cardio)
Aerobic exercise is a good way to lose weight. According to research, it is especially effective at slimming your waistline.
It’s also one of the most effective forms of exercise for reducing belly fat, according to research. However, research on whether moderate or high-intensity exercise is more beneficial is conflicting.
In any case, your exercise program’s frequency and duration are more important than its intensity.
According to one study, postmenopausal women who exercised for 300 minutes per week lost more fat from all areas than those who exercised for 150 minutes per week.
• Limit your carbohydrate intake, particularly refined carbs.
A high intake of refined carbohydrates is linked to excess belly fat. Reduce your carbohydrate intake or replace refined carbs in your diet with healthy carb sources like whole grains, legumes, or vegetables.
Overweight people, people at risk of type 2 diabetes, and women with polycystic ovary syndrome (PCOS) lose belly fat when they eat less than 50 grams of carbs per day (31Trusted Source, 32Trusted Source, 33Trusted Source).
You are not required to adhere to a strict low carb diet. According to some research, simply substituting unprocessed starchy carbs for refined carbs may improve metabolic health and reduce belly fat.
In the well-known Framingham Heart Study, people who ate the most whole grains were 17 percent less likely to have excess abdominal fat than those who ate a lot of refined grains.
• Get plenty of shut-eye.
Sleep deprivation has been linked to a higher risk of weight gain. If you want to lose weight and improve your health, getting enough high-quality sleep should be one of your top priorities.
Sleep is essential for many aspects of your health, including weight management. People who don’t get enough sleep tend to gain more weight, which may include belly fat, according to research
A 16-year study of over 68,000 women discovered that those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night.
Excess visceral fat has also been linked to sleep apnea, a condition in which breathing stops intermittently during the night.