Backed by Science: 12 Effective Ways to Deal with Belly Fat Once and for All

Belly fat is one of the most unpopular types of fat as it makes it hard for you to find clothes that fit. Also known as visceral fat, it is the main cause of heart disease, type 2 diabetes, and other serious health conditions.

It can be difficult to lose fat from this area of your body, but there are some effective steps you can take to get rid of it and start feeling healthy again. Here are 12 of the most efficient ways to eliminate belly fat from your body.

1. Adding More Soluble Fiber To Your Diet

Adding fiber to your diet is always a good idea but did you know that it helps your body to get rid of fat? Soluble fiber absorbs water in the stomach to form a gel. This gel then slows down the processing of food in the gut and intestines so that you’ll feel fuller for much longer. And that means less snacking between meals.

Additionally, soluble fiber might be able to help your body absorb fewer calories and reduce the amount of belly fat you have. Some great sources of high amounts of fiber include Brussel sprouts, blackberries, legumes, flaxseed, and avocados.

2. Cut Out Trans Fats

Not many know what trans fats are or why they’re so bad for you. Trans fats are created by adding hydrogen into unsaturated fats, creating margarine and spreads. The reason they’re so bad for you is that they’re linked to heart disease, inflammation of the circulatory system, and abdominal fat.

You can reduce belly fat by simply reading the ingredients on product labels and avoiding anything that has trans fats in it. Look for any product that has “partially hydrogenated fats” and stay away from them.

3. Avoid Alcohol as Much as Possible

In small amounts, alcohol can actually be beneficial for your health. But too much drinking will cause everything to slide downhill. Too much alcohol will lead to faster rates of belly fat, due to the fact that some beers have a lot of calories. By just reducing the amount of alcohol you have each day, you’ll start to notice your belly shrinking in no time.

However, if you already have and still haven’t noticed any changes, YMD Body Sculpt may be able to help you.

4. Increase the Protein in your Diet

Want to know why weight trainers and those engaged in heavy exercise eat so much meat? It’s because the ingestion of protein leads to the release of the hormone known as PYY. This is a hormone that is responsible for fullness so you’ll feel full much longer throughout the day.

Another great thing about higher intakes of protein is that you won’t lose any muscle mass while you’re losing weight. The nitrogen that’s found in sources of meat is an essential building block when it comes to developing and strengthening muscles. Keep in mind that muscle does weigh more than fat so if you are muscle training, you will notice some weight gain. Do not confuse weight gain with your belly fat.

However, it’s not a good idea to eat red meat every single day. Choose healthier sources of protein, such as eggs, chicken, or beans.

5. Reduce Stress

It can be difficult not to feel stressed when you’re trying to balance work along with exercising. There just aren’t enough hours in the day. However, stress will only make it much harder for you to lose weight in the long run. When you’re stressed, the body produces more cortisol which holds onto fat, leading to larger tummies.

Engage in exercises that are stress-free and peaceful, such as yoga and meditation. Give yourself a few minutes every few hours to de-stress so that you can foster a more positive attitude. Or engage in a favorite hobby to help yourself unwind at the end of the day.

6. Cardio Exercise

Cardio exercise, also known as aerobics, is one of the best ways to burn the calories you’re storing in your belly. It forces the body to start using the fat that’s stored and turning it back into energy to be used. Some great cardio exercises to get you started are cycling, swimming, stair training, and jogging.

The only problem is that there are mixed results as to whether moderate- or high-intensity workouts are better for the body. Not everyone is able to engage in such high-intense activities, especially as they get older. However, what is important is the frequency and duration of how much exercise you’re getting each day.

7. Reducing Carbohydrates

Carbohydrates are high in calories and sugars. You should try to limit your intake to about 50 grams of carbs per day, which can dramatically reduce your belly fat over time. If you’re not sure how much that is, you might need to get a food scale to measure all of your meals for the day to reduce your intake of carbs.

It’s not recommended for some people with certain conditions to eliminate carbs altogether. In fact, by just replacing refined carbs with starchier carbs, your metabolic health will be greatly improved.

The balance here is that you want “filling” carbs instead of “empty” ones. Starchy carbs like sweet potatoes are much better for you than white potatoes, as they have vitamin A and are higher in fiber.

8. Resistance Training

Also called weight lifting, resistance training increases and protects muscle mass. This is important for when you’re trying to lose belly fat because if you’re not exercising, then you’re going to lose weight from your muscles first. This can give you the false impression that you’re actually losing a lot of weight when you’re really not.

If resistance training seems like an attractive option to you, then it would be best if you seek the advice of a professional to avoid injuring yourself. You don’t want to overdo it and end up tearing your muscles in the process. If you can’t afford a trainer, however, start out with small weights and work yourself up to heavier weights gradually.

9. Eliminate Sugary Beverages

Sodas and juices have so much sugar in them, which leads to increased belly fat. This is because they lead to increased amounts of fat in the liver as well. In fact, sugary drinks are so bad for you that they’re worse than high-sugar foods. Liquid calories aren’t processed by the body in the same way as solid ones, so you’re more likely to consume the former than the latter. Switch to water or hot teas with very low amounts of sugar to help you lose belly fat in no time.

10. Sleeping More

This goes back to the tip on reducing your stress levels. Sleep is required to put your body to rest so that it can recharge. Not getting enough sleep leads to your body working overtime. You’d think this would have the added effect of helping you to lose weight faster, but it works in just the opposite way. Focus on getting at least 7 hours of sleep per night, and ensure that those are 7 hours of quality sleep. If you have trouble getting to or remaining asleep, you should definitely talk to your doctor for some help.

11. Tracking Intake and Exercise

Keeping a food diary of your calorie intake each day will help you to lose belly fat a lot faster. By seeing how many calories you’re taking in, you can create an exercise regimen that helps you to lose more than you’re taking in.

An easier route is to get a food tracker app on your phone that tells you the calories of everything you’re eating. Some of these can break them down into protein, carbs, fiber, and micronutrients so that you know how many good calories you’re ingesting. Keeping track of these will also give you a better sense of how many calories your body actually needs instead of just eating to feel full.

12. Fatty Fish Every Week

Not everyone is a big fan of fish, but having at least two to three servings of fatty fish per week can provide you with a lot of health benefits. It’s rich in protein and the omega-3 fats that are present are known to protect the body against disease. The oil is good for the brain, lubricates the joints, and can actually reduce fat in the liver. A few good sources of fatty fish are sardines, anchovies, herring, and salmon.

In the end, there are no tricks or magical tips to help you lose belly fat quickly. You have to exercise patience and stick to your guns, and it’s going to be a while before you start seeing results. Don’t give up when you don’t see them right away; it takes time for your body to adjust to these new conditions, but after some time, you’ll start to see the belly fat melt away.