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

Belly fat is more than a nuisance that makes your clothes feel tight.
It’s seriously harmful.
One type of belly fat referred to as visceral fat is a major risk factor for type 2 diabetes, heart disease, and other conditions.
Many health organizations use 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.

 

Here are 20 effective tips to lose belly fat, backed by scientific studies.

 

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.
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.
What's more, soluble fiber may help fight belly fat.
An observational study in over 1,100 adults found that for every 10 gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5 year period.

 

 Excellent sources of soluble fiber include:

1. flax seeds;
2. shirataki noodles;
3. Brussels sprouts;
4. avocados;
5. legumes;
6. blackberries.

 

2. 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, but many food producers have stopped using them.
These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies.

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.
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.
Results showed 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.

4. Eat a high protein diet

Protein is an extremely important nutrient for weight management.
Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss.
Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet.

 

Be sure to include a good protein source at every meal, such as:
1. meat;
2. fish;
3. eggs;
4. whey protein;
5. beans;

 

8. Cut back on carbs - especially refined carbs

Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
Diets with under 50 grams of carbs per day cause belly fat loss in people who are overweight, those at risk for type 2 diabetes, and women with polycystic ovary syndrome.
You don’t have to follow a strict low carb diet.

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.
Controlled studies suggest it may also lead to abdominal fat loss.
In one study, men with obesity who took coconut oil daily for 12 weeks lost an average of 1.1 inches (2.86 cm) from their waists without intentionally changing their diets or exercise routines.
However, evidence for the benefits of coconut oil for abdominal fat loss is weak and controversial.
Also, keep in mind that coconut oil is high in calories.

 

Weight loss always requires some effort, commitment, and perseverance on your behalf.