19 Effective Tips to Lose Belly Fat | by Richard M. Haase | May, 2022

Belly fat is more than just an inconvenience that makes your clothes feel tight.
It’s quite hazardous.

Visceral fat, a form of abdominal fat, is a key risk factor for type 2 diabetes, heart disease, and other diseases (1Trusted Source).

The body mass index (BMI) is used by several health organizations to classify weight and predict the risk of metabolic disease.

This is deceiving, because those with extra abdominal fat, even if they appear slender, are at an elevated risk (2Trusted Source).

Though reducing weight in this area can be challenging, there are a few things you can do to lose weight in this area.
Here are 19 scientifically proven methods for reducing belly fat.

  1. Eat plenty of soluble fiber

Soluble fiber absorbs water and creates a gel, which helps food travel through your digestive system more slowly.

According to studies, this sort of fiber aids weight loss by making you feel full, causing you to eat less naturally. It may also reduce the amount of calories absorbed from diet (3Trusted Source, 4Trusted Source, 5Trusted Source).

Furthermore, soluble fiber may aid in the reduction of abdominal fat.

An observational study of over 1,100 adults indicated that increasing soluble fiber consumption by 10 grams reduced belly fat accumulation by 3.7 percent over a 5-year period (6Trusted Source).

Make an effort to eat high-fiber foods on a daily basis. The following foods are high in soluble fiber:

Pumping hydrogen into unsaturated fats like soybean oil produces trans fats.

They’re in various margarines and spreads, and they’re frequently added to packaged meals, but they’ve been phased out by many food manufacturers.

In observational and animal research, these lipids have been associated to inflammation, cardiac disease, insulin resistance, and belly fat growth (7Trusted Source, 8Trusted Source, 9Trusted Source).

Monkeys who ate a high trans fat diet gained 33% more belly fat than those who ate a high monounsaturated fat diet, according to a 6-year study (10Trusted Source).

Read ingredient labels carefully to help reduce belly fat and safeguard your health, and avoid goods that contain trans fats. These fats are frequently referred to as partially hydrogenated fats.

Alcohol has health benefits in small doses, but it is extremely dangerous if used in excess.

According to research, drinking too much alcohol can lead to belly fat accumulation.

Heavy alcohol intake has been linked in observational studies to a greatly increased chance of developing central obesity, or excess fat accumulation around the waist (11Trusted Source, 12Trusted Source).

Cutting back on booze could help you lose weight. You don’t have to completely give up alcohol, but limiting how much you consume in a single day can help.

Over 2,000 persons participated in one study on alcohol usage.

People who drank alcohol on a daily basis but consumed less than one drink per day had less abdominal fat than those who drank less frequently but consumed more.

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