5 Effective Tips to Lose Belly Fat (Backed by Science) - 3 minutes read
Belly fat is more than a nuisance that makes your clothes feel tight.
It’s seriously harmful.
One type of belly fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions
Many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic disease.
However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin
Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
Here are 5 effective tips to lose belly fat, backed by scientific studies.
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1. Eat plenty of soluble fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food
What’s more, soluble fiber may help fight belly fat.
An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period
Make an effort to consume high fiber foods every day. Excellent sources of soluble fiber include:
- flax seeds
- shirataki noodles
- Brussels sprouts
- avocados
- legumes
- blackberries
2. Avoid foods that contain trans fats
Some studies have linked a high intake of trans fat to increased belly fat gain. Regardless of whether you’re trying to lose weight, limiting your intake of trans fat is a good idea.
3. Don’t drink too much alcohol
Excessive alcohol intake has been associated with increased belly fat. If you need to reduce your waistline, consider drinking alcohol in moderation or abstaining completely.
4. Reduce your stress levels
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone.
Research shows that high cortisol levels increase appetite and drive abdominal fat storage
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 (
To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.
5.follow keto meal plan for 30 days
The Ketogenic Meal Plan is a revolutionary meal plan that can help people get started on the keto diet.
It was formulated by Claudia Caldwell, who is a renowned author and lecturer on the subject of nutrition.
She is a well-known author of books like Ketogenic Cookbook, Keto Spirit, and many others.
Keto diet expert Claudia Caldwell is passionate about sharing the information she has gathered about this lifestyle change. She has seen the many benefits it has brought to her and her friends.
Through her guide, Claudia hopes to make this diet more accessible to people. It’s a condensed version of the keto diet that consists of a simple meal plan.