Effective Tips to Lose Belly Fat

Belly fat is more than a nuisance that makes your clothes feel tight.

It’s seriously harmful.

This type of fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease and other conditions .

Many health organizations use BMI (body mass index) 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 on the outside .

Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.

effective tips to lose belly fat, backed by scientific studies.

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 

note:Soluble fiber may help you lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high-fiber foods in your weight-loss diet.

Avoid Foods That Contain Trans Fats

Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.

They're found in some margarines and spreads and also often added to packaged foods.

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 and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.

note:Some studies have linked a high intake of trans fat with increased belly fat gain. Whether or not you are trying to lose weight, limiting your intake of trans fat is a good idea.

 Don't Drink Too Much Alcohol

Alcohol can have health benefits in small amounts but is seriously harmful if you drink too much.

Research suggests that too much alcohol can also make you gain belly fat.

Observational studies link heavy alcohol consumption to a significantly increased risk of central obesity — that is, excess fat storage around the waist .

Cutting back on alcohol may help reduce your waist size. You don't need to give it up altogether but limiting the amount you drink in a single day can help.

In a study in more than 2,000 people, 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 .

note:High protein foods, such as fish, lean meat and beans, are ideal if you’re trying to shed some extra pounds around your waist.

 Reduce Your Stress Levels

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 .

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.

note:Stress may promote fat gain around your waist. Minimizing stress should be one of your priorities if you’re trying to lose weight.

Avoid Sugar-Sweetened Beverages

Sugar-sweetened beverages are loaded with liquid fructose, which can make you gain belly fat.

Studies show that sugary drinks lead to increased fat in the liver. One 10-week study found significant abdominal fat gain in people who consumed beverages high in fructose .

Sugary beverages appear to be even worse than high-sugar foods.

Since your brain doesn't process liquid calories the same way it does solid ones, you're likely to end up consuming too many calories later on and storing them as fat .

To lose belly fat, it's best to completely avoid sugar-sweetened beverages such as soda, punch and sweet tea, as well as alcoholic mixers containing sugar.

note:Avoiding all liquid forms of sugar, such as sugar-sweetened beverages, is very important if you’re trying to shed some extra pounds.