Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure.Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is known as abdominal obesity.
Here are 6 evidence-based ways to lose belly fat.
1. DON’T EAT SUGAR – ESPECIALLY DRINKS WITH IT
Sugar is half glucose, half fructose… and fructose can only be metabolized by the liver in any significant amount .
When you eat a lot of refined sugar, the liver gets flooded with fructose, and is forced to turn it all into fat.
Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly.
Some believe that this is the primary mechanism behind sugar’s harmful effects on health… it increases belly fat and liver fat, which leads to insulin resistance and a host of metabolic problems.
Liquid sugar is even worse in this regard. Liquid calories don’t get “registered” by the brain in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories.
Studies show that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children… per each daily serving.
Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks.
This includes sugar-sweetened beverages, fruit juices, various sports drinks, as well as coffees and teas with sugar added to them.
Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
The amount of fructose you get from fruit is negligible compared to what you get from a diet high in refined sugar.
ALSO… read labels!
2. EAT MORE PROTEIN
It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day.
If weight loss is your goal, then adding protein to your diet is perhaps the single most effective change you can do.
Not only will it help you lose… it can also help you avoid re-gaining weight if you ever decide to abandon your weight loss efforts .
There is also some evidence that protein is particularly effective against belly fat.
One study showed that the amount and quality of protein consumed was inversely related to fat in the belly. That is, people who ate more and better protein had much less belly fat .
Another study in Denmark showed that protein, especially animal protein, was linked to significantly reduced risk of belly fat gain over a period of 5 years.
This study also showed that refined carbs and vegetable oils were linked to increased amounts of belly fat, but fruits and vegetables linked to reduced amounts.
Many of the studies showing protein to be effective had protein at 25-30% of calories. That’s what you should aim for.
So… make an effort to increase your intake of unprocessed eggs, fish, seafood,meats, poultry and dairy products. These are the best protein sources in the diet.
If you struggle with getting enough protein in your diet, then a quality protein supplement (like whey protein) is a healthy and convenient way to boost your total intake.
3. CUT CARBS
Over 20 randomized controlled trials have now shown that low-carb diets lead to 2-3 times more weight loss than low-fat diets.
This is true even when the low-carb groups are allowed to eat as much as they want, while the low-fat groups are calorie restricted and hungry.
Low-carb diets also lead to quick reductions in water weight, which gives people near instant results… a major difference on the scale is often seen within a few days.
There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver.
What this means is that a particularly high proportion of the fat lost on a low-carb dietis the dangerous and disease promoting abdominal fat.
Just avoiding the refined carbs (white breads, pastas, etc) should be sufficient, especially if you keep your protein high.
However… if you need to lose weight fast, then consider dropping your carbs down to 50 grams per day. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel.
Of course, low-carb diets have many other health benefits besides just weight loss. They can have life-saving effects in type 2 diabetics, for example.
4. ADD FIBRE
It seems to be mostly the viscous fibers that can have an effect on your weight.
These are fibers that bind water and form a thick gel that “sits” in the gut (31).
This gel can dramatically slow the movement of food through your stomach and small bowel, and slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite (32).
One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of 2 kg (4.5 lbs) over 4 months (33).
In one 5-year study, eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity, but it had no effect on the amount of fat under the skin (34).
What this implies, is that soluble fiber may be particularly effective at reducing the harmful belly fat.
The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like oats.
Then you could also try taking a fiber supplement like glucomannan. This is one of the most viscous dietary fibers in existence, and has been shown to cause weight loss in many studies (38, 39).
5. GET MORE AEROBIC EXERCISE
In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity (40).
That being said, other types of exercise can be very effective.
Aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat in numerous studies (41, 42).
Another study found that exercise completely prevented people from re-gaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance (43).
Exercise also leads to reduced inflammation, blood sugar levels and all the other metabolic abnormalities that are associated with central obesity
6. TRACK YOUR FOOD INTAKE
It doesn’t mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes.
If you want to boost your protein intake to 25-30% of calories, as recommended above, just eating more protein rich foods won’t cut it. You need to actually measure and fine tune in order to reach that goal.
There are lots of online tools to assist you in discovering what you are REALLY EATING as opposed to what you THINK you are consuming.
The good news is as you come to adapt some of these initiatives, they will also be come easier and more natural in your day to day life. So, go for it. Excess belly fat isn’t good for anyone and with mindful eating it can be a thing of the past!
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