Losing fat around the belly is a common fitness goal. A series of exercises and lifestyle changes can help people achieve this. The makers of many specialty pills, drinks, and supplements claim their products can cause rapid weight loss, eliminate belly fat, or both. However, there is no scientific evidence to confirm that these products are safe or effective.
In the meantime, a person can lose weight and reduce fat through proven natural methods, including changing their diet and doing specific types of exercise. This article looks at some natural methods for losing belly fat. We also describe the factors that contribute to fat accumulation in this area, and how this accumulation can affect health.
- 1 What distinguishes belly fat?
- 2 Here are 11 specific ways to get rid of belly fat.
- 2.1 1. Choose low-calorie foods
- 2.2 2. Eliminate sugary drinks
- 2.3 3. Eat fewer refined carbs
- 2.4 4. Eat more fruits and vegetables
- 2.5 5. Prioritize lean proteins
- 2.6 6. Choose healthy fats
- 2.7 7. Set up a training program
- 2.8 8. Increase general activity
- 2.9 9. Try cardio
- 2.10 10. Try high-intensity interval training
- 2.11 11. Try strength training
- 2.12 Factors contributing to belly fat
- 3 Sources
What distinguishes belly fat?
Visceral fat, also known as abdominal fat, stomach fat, or belly fat, is a potentially dangerous type of fat that surrounds the organs in the abdomen. Reducing the amount of abdominal fat can have significant health benefits for some people. Visceral fat releases hormones that can lead to type 2 diabetes, heart problems, and other health issues. It is sometimes called “active fat” because of its active role in the production of various hormones.
This type of fat is less visible than subcutaneous fat, which is just under the skin. However, a tangible increase in waist circumference may indicate an increase in visceral fat. Visceral fat is very sensitive to what a person eats. To reduce this type of fat, all you need to do is modify your diet and do the appropriate exercises.
Here are 11 specific ways to get rid of belly fat.
1. Choose low-calorie foods
One of the most effective ways to lose body fat is to eat fewer calories than the body burns. This leads to fat loss throughout the body, including the abdomen. Eating fewer calories than the body consumes creates a calorie deficit. It can help burn both visceral fat and excess subcutaneous fat. Additionally, low-calorie foods are often more nutritious than high-calorie foods. Consuming fewer calorie-dense, low-nutrition foods, such as processed foods, baked goods, and French fries, is an effective way to create a calorie deficit and improve health. Try replacing these foods with nutritious, low-calorie options, such as fruits, vegetables, legumes, and whole-grain foods.
2. Eliminate sugary drinks
The ingestion of excess sugar seems to be one of the main factors in weight gain, especially in the abdominal area. High sugar consumption can increase visceral fat levels by promoting insulin resistance and stimulating inflammation throughout the body. It can be easy to consume high levels of sugar in beverages without realizing it. Check the sugar content of drinks such as sodas, sugary teas and coffee. For many people, reducing the amount of sugar in hot drinks and eliminating sodas helps cut excess sugar from their diet.
3. Eat fewer refined carbs
Refined carbohydrates have low nutritional value but are high in calories. These carbs are found in white bread, refined grains, and sugary foods and drinks.
There is a strong link between refined carbohydrates and the development of abdominal fat. Try replacing refined carbs with complex carbs. These are found in fruits, vegetables, and whole grain foods.
4. Eat more fruits and vegetables
Fruits and vegetables can provide complex carbohydrates, which are a healthy, low-calorie alternative to refined carbohydrates. Fruits and vegetables also provide fiber to the diet. Fiber may reduce the risk of type 2 diabetes and help regulate blood sugar.
5. Prioritize lean proteins
Sources of lean protein include nuts, legumes, and lean meats. Adding them to the diet may promote post-meal feelings of fullness and reduce cravings for sweet snacks. At the same time, it can help reduce or eliminate the consumption of fatty meats, including beef and processed meats.
6. Choose healthy fats
A certain amount of dietary fat is necessary for a healthy diet, but not all sources of fat are equally beneficial. Saturated fats and trans fatty acids can harm the heart and increase the risk of heart disease and stroke. They can also lead to weight gain and are closely linked to the development of visceral fat. Consuming healthy fats instead can help reduce overall body fat and have a host of benefits.
Healthy, high-fat foods include the following:
– the lawyers
– chia seeds
– oily fish
– nuts and nut butters
7. Set up a training program
Exercise can lead to weight loss all over the body, including around the stomach. It is not possible to reduce fat in certain areas only. This means that targeted exercises, such as squats and sit-ups, won’t necessarily burn belly fat better than other exercises. However, these exercises can strengthen and tone the abdominal muscles, making them look more defined.
8. Increase general activity
Striving to increase your activity level throughout the day burns calories. Moving more can also strengthen muscles and improve mood.
Here are some tips to increase daily activity level
– take regular breaks to stretch when sitting for long periods of time
– take the stairs instead of the elevator
– walking or cycling instead of driving or taking public transport
– park further from your destination
9. Try cardio
Cardiovascular exercise, or cardio, gets the heart pumping. They also burn calories, reduce body fat and tone muscles.
Here are some cardio exercises
– the use of an exercise bike
10. Try high-intensity interval training
High Intensity Interval Training (HIIT) combines periods of intense exercise with periods of less intense activity to burn calories. For example, HIIT might consist of walking for 3 minutes and then running for 30 seconds. Research suggests that HIIT can reduce body fat more effectively than other types of exercise.
Due to the short periods involved, HIIT can also be a good way to get comfortable with an exercise routine.
11. Try strength training
Strength training can reduce body weight because it focuses on building muscle mass, and muscle burns more calories than fat. Strength training can also improve bone and joint health. This is because stronger muscles are better able to support the body, reducing pressure on bones and joints.
Try to do strength training 2 days a week.
Factors contributing to belly fat
Everyone has a little fat around their belly, but large amounts can be harmful. People whose diets are high in processed and sugary foods are more likely to develop large amounts of visceral fat. Abdominal fat naturally increases with age, especially in women. Certain medical conditions can also increase visceral fat.
Butcher, SH (2011). High-intensity intermittent exercise and fat loss.
Di Nicolantonio, JJ, et al. (2018). Fructose-induced inflammation and increased cortisol: A new mechanism for how sugar increases visceral adiposity.
Dhillon, J., (2016). The effects of increased protein intake on fullness: A meta-analysis and its limitations.
Elffers, TW, et al. (2017). Body fat distribution, in particular visceral fat, is associated with cardiometabolic risk factors in obese women.
Hunter, GR, (2010). Age related shift in visceral fat.