How To Lose Belly Fat Fast
Everyone has some belly fat, even people who have flat abs. That's normal. But too much belly fat can affect your health in a way that other fat doesn’t.
Because belly fat—also known as visceral fat, or the deep abdominal fat that surrounds your organs—is more temporary, it circulates throughout the bloodstream more regularly and is therefore likelier to raise the amount of fat in your blood, increasing your blood sugar levels and putting you at a greater risk of heart disease and type 2 diabetes.
Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
Here are some effective tips to lose belly fat.
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.
Make an effort to consume high fiber foods every day. Excellent sources of soluble fiber include:
- flax seeds
- shirataki noodles
- brussels sprouts
2. Avoid foods that contain trans fats
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.
3. Don’t drink too much alcohol
Alcohol can have health benefits in small amounts, but it’s seriously harmful if you drink too much. Research suggests that too much alcohol can also make you gain belly fat.
4. Eat a high protein diet
Protein is an extremely important nutrient for weight management.
Be sure to include a good protein source at every meal, such as:
- whey protein
5. 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 . To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.
6. Don’t eat a lot of sugary foods
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess
7. Do aerobic exercise (cardio)
Aerobic exercise (cardio) is an effective way to improve your health and burn calories.
8. Perform resistance training (lift weights)
Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.
9. Replace some of your cooking fats with coconut oil
Coconut oil is one of the healthiest fats you can eat.
Studies show that the medium-chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in response to high calorie intake. Studies suggest it may also lead to abdominal fat loss.
10. Cut back on carbs — especially refined carbs
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
11. Avoid sugar-sweetened beverages
To lose belly fat, it’s best to completely avoid sugar-sweetened beverages such as:
- sweet tea
12. Stop drinking fruit juice
Although fruit juice provides vitamins and minerals, it’s just as high in sugar as soda and other sweetened beverages. Drinking large amounts may carry the same risk for abdominal fat gain.
13. Eat fatty fish every week
Some evidence suggests that these omega-3 fats may also help reduce visceral fat.
14. Get plenty of restful sleep
Sleep is important for many aspects of your health, including weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat.
15. Eat probiotic foods
Probiotics are bacteria found in some foods and supplements. They have many health benefits, including helping improve gut health and enhancing immune function. Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat.
16. Drink green tea
It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism.
EGCG is a catechin, which several studies suggest may help you lose belly fat.
For more tips on weight loss, read here.