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Turn your fats into fuel while eating the food you love. Get your plan today. Complete a quiz and find out how Keto can help you.
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For instance, on the 5:2 diet you eat a ‘normal’ amount for five days a week (according to the NHS, the recommended daily calorie intake is 2,500 for men and 2,000 for women), but on two days you ‘fast’ by reducing your daily calorie intake to around 800.
We found that diet, rather than exercise, is the best way to rein in the belly. Using our calculator below, you can work out how many calories you can consume to try to lose an inch in four...
- Overview
- 1. Eat plenty of soluble fiber
- 2. Avoid foods that contain trans fats
- 3. Moderate your alcohol intake
- 4. Eat a high protein diet
- 5. Reduce your stress levels
- 6. Don’t eat a lot of sugary foods
- 7. Do aerobic exercise (cardio)
- 8. Cut back on carbs — especially refined carbs
- 9. Perform resistance training (lift weights)
Too much belly fat can increase your risk of certain chronic conditions. Drinking less alcohol, eating more protein, and lifting weights are just a few steps you can take to lose belly fat.
Having excess belly fat can negatively affect health and may contribute to several chronic conditions.
One specific type of belly fat — visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions (1).
Many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic disease.
However, BMI is only calculated using height and weight and doesn’t take body composition or visceral fat into account (2).
Though losing fat from this area can be difficult, there are several things you can do if you’re looking to reduce excess abdominal fat.
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this fiber may promote weight loss by helping you feel full, so you naturally eat less (3, 4).
What’s more, soluble fiber may help reduce belly fat.
An older observational study involving over 1,100 adults found that for every 10-gram (g) increase in soluble fiber intake, belly fat gain decreased by 3.7% over 5 years (5).
Excellent sources of soluble fiber include (6):
•fruits
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.
Previously, they were found in some margarines and spreads and also often added to packaged foods, but most food producers have stopped using them.
These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies (7, 8, 9).
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 (10).
To help reduce belly fat, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.
SUMMARY
Alcohol can have health benefits in small amounts, but it can be harmful if you drink too much.
Research suggests that too much alcohol can contribute to belly fat.
Observational studies link heavy alcohol consumption to a significantly increased risk of developing excess fat storage around the waist (11, 12).
Cutting back on alcohol may help reduce your waist size. You don’t need to give it up completely, but limiting the amount you drink in a single day can help.
One study on alcohol use involved more than 2,000 people. Results showed those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank (12).
According to the most recent Dietary Guidelines for Americans, it’s recommended to limit alcohol intake to two drinks or fewer per day for men and one drink or fewer per day for women (13).
Protein is an extremely important nutrient for weight management.
High protein intake increases the release of the fullness hormone peptide YY, which decreases appetite and promotes fullness.
Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss (13, 14, 15).
Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet (16, 17, 18).
Be sure to include a good protein source at every meal, such as:
•meat
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the stress hormone.
Research shows that high cortisol levels increase appetite and drive abdominal fat storage (19, 20).
What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle (21).
To help reduce belly fat, engage in activities that relieve stress. Practicing yoga or meditation can be effective.
SUMMARY
Stress may promote fat gain around your waist. Minimizing stress should be one of your priorities if you’re trying to lose weight.
Sugar may contain fructose, which is linked to several chronic diseases when consumed in excess.
These include heart disease, type 2 diabetes, and fatty liver disease (22, 23, 24).
Observational studies show a relationship between high sugar intake and increased abdominal fat (25, 26).
It’s important to realize that more than refined sugar can lead to belly fat gain. Even natural sugars, such as real honey, should be used in moderation.
SUMMARY
Excess sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar.
Aerobic exercise (cardio) is an effective way to improve your health and burn calories.
Studies also show that it can be an effective form of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial (27, 28, 29).
In any case, the frequency and duration of your exercise program can also be very important.
One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared with those who exercised 150 minutes per week (30).
However, researchers also noted that changes in visceral belly fat were not significantly different between either group (30).
SUMMARY
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
In fact, low carb diets may cause belly fat loss in people with overweight, those at risk for type 2 diabetes, and people with polycystic ovary syndrome (PCOS) (31, 32, 33).
You don’t have to follow a strict low carb diet. Some research suggests that replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat (34, 35).
In the 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 (36).
SUMMARY
A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.
Resistance training, also known as weightlifting or strength training, is important for preserving and gaining muscle mass.
Based on studies involving people with prediabetes, type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for belly fat loss (37, 38).
In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat (39).
If you decide to start lifting weights, it’s a good idea to talk with a doctor first and get advice from a certified personal trainer.
SUMMARY
Strength training can be an important weight loss strategy and may help reduce belly fat. Studies suggest it’s even more effective in combination with aerobic exercise.
- Franziska Spritzler
Jul 11, 2016 · On health and fitness websites you can see the promise of "spot reduction" of belly fat. These are the quick-fix tricks that promise to help melt fat away. But how reliable are they?
Feb 25, 2024 · To get rid of your belly, include more fiber in your diet, such as whole grain bread and pasta, or high-fiber cereals, to help combat fat stored around your organs. You should also try to limit your intake of added sugars in products like processed foods, cookies, and soda, since sugar contains calories that are turned into fat.
May 21, 2024 · If you're feeling bloated, a few quick fixes can get you on the mend. Here are 12 evidence-based ways to reduce bloating.
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Jun 17, 2022 · Nutrition plays a vital role in reducing abdominal fat. Many diets that promote weight loss, including vegan diets and chronic caloric restriction, can help people lose belly fat. However, the key is finding a sustainable diet that provides adequate nutrition and still helps you lose belly fat.
