10 Effective Belly Fat Weight Loss Tips

Introduction

Belly fat is a nuisance in the real sense of the word. It is very harmful and makes your clothes feel tight.

Visceral fat — a type of belly fat — is a primary risk factor for heart disease, type 2 diabetes, and other conditions (1).

Many health bodies and professionals classify weight and the risk of metabolic ailments with body mass index.

But this may be misleading, as people with a lot of body fat are at a high risk of metabolic disease even if they have a thin appearance (2).

Although losing fat from the belly area can be difficult, some steps can be taken to help you reduce abdominal fat in excess.

Here are ten effective belly fat weight loss tips supported by scientific studies.

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1. Cut back on carb consumption

Cutting back on your carb intake can help you to lose fat, including belly fat.

Overweight people can lose belly fat if they stick to diets under 50 grams of carbs daily. The same applies to those at risk for type 2 diabetes and women with polycystic ovary syndrome (3, 4, 5).

I’m not saying that you have to follow a strict low-carb diet. However, some studies suggest that taking unprocessed starchy carbs instead of refined carbs may reduce abdominal fat and improve your metabolic health (6, 7).

In the renowned Framingham Heart Study, people who consumed a lot of whole grains had their chances of developing excess abdominal fat reduced by 17% compared to those who consumed diets high in refined grains (8).

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2. Avoid foods with trans fats

Trans fats are produced when hydrogen is pumped into unsaturated fats. Soybean oil is an example of unsaturated fat.

Trans fats are found in some spreads and margarine, and packaged foods. However, many food producers no longer use them.

Trans fats have been linked to heart disease, inflammation, insulin resistance, and gain of abdominal fat in many animal and observational studies (9, 10, 11).

A 6-year study found that monkeys fed a high trans-fat diet gained 33% more abdominal fat than those who ate a diet high in monounsaturated fat (12).

To reduce belly fat and protect your health, study ingredient labels and avoid products containing trans fats. Most food producers list these fats as partially hydrogenated fats.

3. Don’t take alcohol in excess

Alcohol can be beneficial to health when taken in small amounts. However, it is very harmful when taken in excess.

Studies suggest that too much alcohol can increase your chances of developing belly fat.

Some observational studies have established a link between heavy alcohol intake and a high risk of central obesity — excess fat storage around the waist (13, 14).

Reducing your alcohol consumption may help reduce your waist size. I’m not saying you should give it all up, but limiting your daily intake can help.

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4. Do not overeat sugary foods

Sugar contains fructose. Excess consumption of fructose has been linked to several chronic diseases.

These include type 2 diabetes, heart disease, fatty liver disease, and obesity (15, 16, 17). In addition, some observational studies show a link between high sugar intake and increased abdominal fat (18, 19).

It is worth noting that more than refined sugar can cause belly fat gain. Therefore, even healthy sugars like natural honey should be used only when necessary.

5. Take apple cider vinegar before your meal

Taking apple cider vinegar has excellent health benefits, including reducing blood sugar levels (20). In addition, apple cider vinegar contains acetic acid. Many animal studies have shown that acetic acid can reduce abdominal fat storage (21, 22, 23).

A 12-week study involving men diagnosed with obesity showed that taking a tablespoon (15 mL0 of apple cider vinegar daily caused them to lose half an inch (1.4 cm) from their waists (24).

Taking 15–30 mL (1–2 tablespoons) of apple cider vinegar daily is safe for most people and may lead to modest fat loss.

The best way to take apple cider vinegar is by mixing a tablespoon into a glass of water. Unfortunately, undiluted vinegar can erode the enamel on your teeth.

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6. Do a stress detox

Stress increases your risk of gaining belly fat by triggering the adrenal glands to produce cortisol. Cortisol is also known as the stress hormone.

Studies show that high cortisol levels increase appetite and drive abdominal fat storage (25, 26).

Women who have a large waist produce more cortisol in response to stress. In addition, high cortisol release increases fat gain around the middle area (27).

To cut down on belly fat, you should do a stress detox. A stress detox involves engaging in fun activities that relieve stress. Examples include meditation and practicing yoga.

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7. Get adequate restful sleep

Sleep is vital for many aspects of your health. For example, studies show that people who do not get enough sleep may gain more weight, including belly fat (28, 29).

In a 16-year study involving over 68,000 women, researchers found that subjects with less than five hours of sleep per night were significantly more likely to gain weight than those who slept at least 7 hours per night (30).

Sleep apnea, a condition where breathing ceases intermittently during the night, has been linked to excess visceral fat (31).

It would help if you got sufficient quality sleep and slept at least 7 hours per night.

If you think you have sleep apnea or another sleep disorder, consult a healthcare provider and get the necessary treatment.

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8. Take a probiotic supplement or eat probiotic foods

Probiotics are bacteria found in some supplements and foods. They have many health benefits, including enhancing immune function and gut health (32).

Studies have shown that different types of bacteria are involved in weight regulation. Studies have also shown that having the right balance can improve weight loss, including belly fat.

Those shown to reduce belly fat include members of the Lactobacillus family, such as lactobacillus amylovorus, Lactobacillus fermentum, and Lactobacillus gasseri (33, 34, 35, 36).

Probiotic supplements contain several types of bacteria, so you must purchase one that provides at least one or more of these bacterial strains.

9. Try resistance training

Resistance training is also known as strength training or weight lifting. It is essential for gaining and preserving muscle mass.

Studies involving people with type 2 diabetes, prediabetes, and fatty liver disease have shown that strength training may help with belly fat loss (37, 38).

A study involving overweight teenagers showed that combining aerobic exercise and strength training decreased visceral fat (39).

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10. Eat a high-protein diet

Protein is essential in weight management. This is because protein foods release PYY, the satiety hormone, which decreases appetite and promotes fullness.

Also, protein raises your metabolic rate and helps retain muscle mass during weight loss (40, 41, 42).

Many observational studies have shown that people who consume a lot of protein tend to have less abdominal fat than those who eat a lower-protein diet (43, 44, 45).

Always include a good protein source in all your meals, such as:

· Grass-fed Dairy

· Pasture-raised Eggs

· Wild-Caught Fish

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Takeaway

Losing belly fat is not rocket science, but it has no magical solutions.

Weight loss requires commitment, some effort, and perseverance. Adopting some of the strategies discussed in this article will help you shed those extra pounds around your waist.

Disclaimer: Dr. Berner does not diagnose, treat, or prevent any medical diseases or conditions; instead, he analyzes and corrects the structure of his patients with Foundational Correction to improve their overall quality of life. He works with their physicians, who regulate their medications. This blog post is not designed to provide medical advice, professional diagnosis, opinion, treatment, or services to you or any other individual. The information provided in this post or through linkages to other sites is not a substitute for medical or professional care. You should not use the information in place of a visit, consultation, or the advice of your physician or another healthcare provider. Foundation Chiropractic and Dr. Brett Berner are not liable or responsible for any advice, the course of treatment, diagnosis, or any other information, services, or product you obtain through this article or others.