You shouldn’t just lose belly fat for aesthetic reasons; in fact, belly fat is also harmful to your health. It can lead, among other things, to heart disease or type 2 diabetes. In this article, we show you 10 effective tips to lose body fat.
1. Eat proteins to lose belly fat
In general, a varied and balanced diet should be followed, but a protein-rich meal plan is particularly effective against belly fat.
If you eat a protein-rich diet, more of the satiety hormone PYY is produced, which means you have less appetite and feel full for longer. In addition, a diet rich in protein prevents the loss of muscle mass during a diet and increases the metabolic rate.
Some studies have also shown that people who eat a high-protein diet have less belly fat than people who eat less protein.
Good sources of protein to lose and prevent belly fat include eggs, chicken, legumes, and dairy products.
2. Avoid trans fats
Tran’s fats, or Trans fatty acids, can be created naturally and industrially. They are artificially hardened fats that have no positive functions in the body.
Oils are hardened to make them longer-lasting, firm, and spreadable. Trans-fatty acids are created if this process is not finished. When oils are heated to high temperatures, as when deep-frying, this can also happen.
Foods that contain Trans fats are often foods that are considered unhealthy anyway: fast food, especially frying fat, and greasy baked goods. But be careful with some confectionery and ready meals.
Margarine used to be considered the main suspect for trans fats, but production has now changed so that significantly fewer trans fats can be found in the spreadable fat. Yet, the amount of trans fat in margarine utilized in industry is still relatively high.
Trans fats can cause inflammation, heart disease, insulin resistance, and belly fat. A six-year study showed that a diet high in trans fat led to 33 percent more belly fat than a diet high in monounsaturated fatty acids.
By carefully reading ingredient lists and avoiding trans fats, you can reduce and even get rid of belly fat. Pay attention to the wording “contains hydrogenated fats” or “vegetable fat, partly hydrogenated”, these reveal the unwanted fats on the packages.
3. Lose belly fat with coconut oil
Coconut oil contains medium-chain fatty acids that can stimulate metabolism and reduce fat absorption during high-calorie meals.
Some studies showed that you can lose belly fat with coconut oil. Obese men were given coconut oil every day for twelve weeks and were able to reduce their waist circumference by almost three centimeters.
Prof. Dr. Stephan C. Bischoff explains how large the abdominal circumference can be for men and women. Stephan C. Bischoff, specialist in stomach and intestinal diseases :
“Being very overweight is already a burden on your health. If a large proportion of the extra pounds accumulate around the waist, the risk of possible secondary diseases increases further. Numerous scientific studies have clearly determined which upper limits apply to abdominal circumference: while a female stomach is more than 88 centimeters Since circumference is a health risk, men’s stomachs can measure up to 102 centimeters.”
In principle, about two tablespoons of coconut oil daily can help you lose belly fat. However, coconut oil is also quite high in calories, so replace other oils with coconut oil so as not to make meals more calorie-dense.
In addition, the ratio of fatty acids in coconut oil is unfavorable and, like animal fats, should only be enjoyed in moderation.
4. Soluble fiber for belly fat
Soluble fiber produces a gel film and slows gastric emptying. This slows down overall digestion and prolongs the feeling of fullness.
This can be proven to help you lose weight, as you automatically eat less and therefore consume fewer calories.
In addition, soluble fiber has been proven to help you lose belly fat. This was shown by a five-year study of 1,100 adults: For every ten grams of fiber consumed, the increase in abdominal fat was reduced by 3.7 percent.
If you want to lose belly fat, you should eat a diet rich in fiber. Among other things, you should regularly integrate these foods into your diet: flaxseeds , legumes, oatmeal, Brussels sprouts, or broccoli.
5. Cut down on sugary foods
The fructose found in sugar is linked to various chronic diseases, such as type 2 diabetes, obesity, fatty liver disease, and heart disease.
It has been demonstrated that a high-sugar diet causes belly fat. Moreover, be wary of sugar substitutes that are promoted as being healthier, such as honey and coconut blossom sugar.
It has been demonstrated that a high-sugar diet causes belly fat. Moreover, be wary of sugar substitutes that are promoted as being healthier, such as honey and coconut blossom sugar.
Also, the brain does not perceive liquid calories as being as full as solid food, which explains why you typically drink more calories than you would otherwise. Accordingly, sugary drinks are even worse than sugary foods.
Fruit juice drinks can also lead to more belly fat because they also contain a lot of sugar. Instead, opt for a homemade juice spritzer.
Avoid sugary beverages in your diet and substitute water, unsweetened tea, or coffee instead to reduce belly fat.
Green tea in particular has been shown to be effective in losing and preventing belly fat, which is due to the caffeine and antioxidant epigallocatechin gallate (EGCG), which can stimulate metabolism.
6. The right carbohydrates for less belly fat
Low-carb diets are very effective if you want to lose weight. Moreover, a lower-carb diet can help you shed abdominal fat. If fewer than 50 grams of carbohydrates are eaten daily, belly fat is lost and the risk of type 2 diabetes decreases
Carbohydrates do not have to be completely eliminated from the diet, but refined carbohydrates in particular should be avoided. Instead, reach for unprocessed, starchy carbohydrates – this can improve metabolism and reduce belly fat
Whole grain products are the best choice. The Framingham Heart Study also showed that the risk of gaining a lot of belly fat was 17 percent lower when people ate a lot of whole grain products than when people consumed more refined carbohydrates.
7. Probiotic foods help lose belly fat
Probiotics are unique bacterial cultures with a particular mix of microbes. The lactic acid bacteria, also known as Lactobacillales, in particular ensure healthy intestinal flora and can support the immune system.
In particular, the lactic acid bacteria Lactobacillus fermentum, Lactobacillus amylovorus, and Lactobacillus gasseri can effectively help you lose belly fat and weight.
Incorporate probiotic foods into your diet. For example, yogurt, cheese, kefir, sauerkraut, or apple cider vinegar. Apple cider vinegar has been proven to lower blood sugar levels. The acetic acid it contains can reduce belly fat stores.
In one study, obese men were given a tablespoon of apple cider vinegar daily and were able to lose 1.4 centimeters of waist circumference over twelve weeks. There are no further studies on this, but one to two tablespoons of apple cider vinegar daily can help you lose belly fat.
8. Lose belly fat by eating oily fish
Fish is good for you, so don’t worry about the fatty fish species! They contain high-quality protein and omega-3 fatty acids. These fats have positive effects on health and can also help you lose belly fat.
You should eat around two dishes containing oily fish per week if you want to lose belly fat. Try our delicious recipes with salmon, herring, sardines, mackerel, or anchovies.
9. Lose belly fat with exercise
A combination of endurance and strength training is proven to be the most effective for losing weight. For example, aerobic training improves health and burns calories. According to studies, it is actually one of the most effective sports for losing belly fat.
It is debatable if doing this at a low, moderate, or high intensity is the optimum approach. Much more important is how often and how much you exercise.
Don’t neglect strength training, though: This is how you increase or preserve your muscle mass. A series of studies examined people with type 2 diabetes, fatty liver disease, and prediabetes who did strength training; here, the form of training was found to be very effective in losing belly fat.
The combination of strength training and aerobics led to the greatest loss of belly fat in overweight adolescents in another study.
10. Reduce stress
Stress can increase the production of cortisol, the so-called stress hormone, which can lead to increased appetite, which in turn leads to more belly fat. Women who already have wide hips tend to produce more cortisol under stress, thereby gaining even more weight in the middle of their bodies.
Tips for getting rid of belly fat: Do something that you enjoy and that relaxes you. Stress reduction techniques like yoga and meditation work quite well.
Are you getting enough sleep ? Sleep affects our health and weight. Too little sleep can lead to weight gain.
One study showed that women who slept less than five hours a night gained significantly more weight than the control group, which slept seven hours a night. This weight is mainly applied to the abdomen.
Excess abdominal fat can also result from sleep apnea, a disease in which breathing stops repeatedly while sleeping. It is imperative to discuss your concerns with a doctor if you think you may have sleep apnea.