8 Effective Tips to Lose Belly Fat (Backed by Science)

Excess abdominal fat can cause chronic diseases.

Eat plenty of soluble fiber

Soluble fiber gels with water to impede digestion.

Avoid foods that contain trans fats

Trans fats are made by injecting hydrogen into unsaturated fats like soybean oil. They were once in margarines, spreads, and packaged foods, but most food manufacturers no longer use them.

Moderate your alcohol intake

Small amounts of alcohol can be healthy, but too much can be detrimental. Alcohol consumption may cause belly obesity, according to research.

Eat a high protein diet

Weight management relies heavily on protein. The fullness hormone peptide YY reduces hunger and promotes fullness when protein consumption is high.

Reduce your stress levels

The adrenal glands create cortisol, the stress hormone, which causes belly fat. High cortisol levels enhance hunger and belly fat storage, research reveals. 

Don’t eat a lot of sugary foods

Overconsuming fructose in sugar can cause various chronic conditions. Fatty liver, heart disease, and type 2 diabetes are examples. 

Do aerobic exercise (cardio)

Cardio is a great strategy to burn calories and enhance health. This activity has also been shown to reduce belly fat. Results are conflicting on whether moderate or high-intensity exercise is better.

Cut back on carbs — especially refined carbs 

Low-carb diets may reduce belly fat in overweight, type 2 diabetes-prone, and polycystic ovarian syndrome patients.

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