how to lose belly fat naturally
Keeping your waistline trim isn’t just about appearance, it’s about your well-being and longevity. A large waistline is linked to an increased risk of major diseases like heart disease, diabetes, and even cancer. Losing excess weight, and especially your excess belly fat, can improve blood vessel function and improve sleep quality.
The Truth About Belly Fat
It’s not impossible to lose belly fat through dieting specifically, but working out your overall weight can help reduce your waistline by reducing visceral fat. A dangerous type of fat stored in the abdominal cavity that increases health risks. According to Kerry Stewart, EdD, director of clinical and research physiology at Johns Hopkins, reducing visceral fat is essential for better health.
Here are some effective strategies to focus fat loss where it matters most:
1. Reduce Carbs Instead of Fats
Researchers at Johns Hopkins have found that low-carb diets are more effective for weight loss than low-fat diets. The long-term study found that participants on a low-carb diet lost an average of 10 pounds more than those on a low-fat diet — 28.9 pounds compared to 18.7 pounds.
It is important to note that low-carb diets promote high-quality weight loss. Although the comparison of the two diets resulted in some loss of lean muscle tissue, the percentage of fat loss was significantly higher in those following the low-carb diet plan.
2. Adopt a Sustainable Eating Plan
Instead of viewing low-carb diets as just a diet, think of this diet as a long-term meal plan. Stewart highlights that eating low-carb focuses on healthy food choices without the need for strict calorie counting. By choosing between high-sugar and low-fiber foods, such as bread, bagels, and soda, and choosing higher-fiber or protein-rich alternatives, such as vegetables, beans, and lean meats, you can create a balanced approach to eating.
3. Stay Physically Active
Exercise is an important tool for reducing belly fat. It lowers circulating insulin levels, which helps your body reduce fat storage, especially around the visual area. Physical activity also improves overall body composition.
To get the best results, you should schedule your exercise on most days of the week, aiming for 30 to 60 minutes of moderate to vigorous exercise.
4. Incorporate Strength Training
Incorporating strength training into your daily routine helps build and strengthen lean muscle, which helps you burn calories throughout the day. Even while resting, a combination of strength training and aerobic exercise can help maximize fat loss while preserving muscle.
5. Read Food Labels Carefully
Pay attention to the nutritional content of foods that are now being used in everyday meals, including some items marketed as “low-fat” foods that can be loaded with sugar and carbohydrates. Stewart recommends comparing brands and being wary of high-calorie condiments like mayonnaise, sauces, and salad dressings.
By combining a healthy diet with consistent exercise and mindful eating choices, you can achieve a healthy midsection and prevent potential risks of chronic diseases. Focus on building your habits that support long-term well-being rather than temporary fixes.
Tips for a Healthier Lifestyle
1. Limit Processed Foods
Various packaged snacks and readily available foods are loaded with unhealthy levels of trans fats, added sugars, and high levels of sodium. These can hinder weight loss and negatively impact your overall health. Choose whole, unprocessed foods whenever possible.
2. Focus on How Your Clothes Fit, Not Just the Scale
While losing fat, building and developing muscle can make a big difference in your weight. This affects your body composition. Pay attention to how your clothes fit you. Loose pants or a small waistline are great indicators of progress. For optimal health, a waist circumference of less than 35 inches for women and 40 inches for men is the limit. This is to reduce the risk of heart disease and diabetes.
3. Surround Yourself with Health-Conscious People
Your environment plays a big role in your habits. Spending time with health-focused friends and family can set you up to eat better and stay active, making it easier to maintain a healthy lifestyle.
Tips for Reducing Belly Fat Effectively
1. Incorporate Soluble Fiber into Your Diet
Soluble fiber absorbs water and forms a gel-like substance, slowing digestion and helping you feel full for longer. This can naturally lead to consuming fewer calories.
Studies suggest that increasing soluble fiber intake may specifically target belly fat. For instance, research involving over 1,100 adults showed that every 10-gram increase in soluble fiber intake reduced belly fat gain by 3.7% over five years.
Great sources of soluble fiber include:
- Fruits
- Vegetables
- Legumes
- Oats
- Barley
2. Avoid Foods Containing Trans Fats
Trans fats are artificially made by adding hydrogen to unsaturated fats such as soybean oil. Although these fats were commonly found in margarine and packaged foods, most manufacturers have eliminated them due to health concerns.
Trans fats are linked to inflammation, heart disease, insulin resistance, and increased belly fat. A six-year study in humans found that people who ate a diet high in trans fats had 33 percent more belly fat than those who ate monounsaturated fats.
To reduce belly fat, read food labels and avoid products that list trans fats or partially hydrogenated fats.
3. Adopt a High-Protein Diet
Protein is essential for weight management as it promotes fullness, reduces appetite, and supports muscle retention during weight loss. It also boosts metabolism.
Observational studies indicate that individuals consuming higher protein diets tend to have less abdominal fat.
Include protein-rich foods in every meal, such as:
- Meat
- Fish
- Eggs
- Dairy products
- Whey protein
- Beans
4. Manage Stress Levels
Stress increases the production of cortisol, a hormone that can stimulate appetite and fat storage, especially around the belly.
Various studies show that people with high cortisol levels, especially women with a large waistline, are at risk of gaining belly fat during stressful periods.
Consider activities like yoga, meditation, and other relaxation techniques to help manage stress.
5. Limit Sugary Foods
In general, consuming too much sugar, especially its effects, can lead to chronic conditions such as heart disease, type 2 diabetes, and fatty liver disease. Observational studies also show that consuming too much sugar can lead to an increase in belly fat.
Remember that consuming sugar is not the best way to prevent belly fat gain. Natural products such as honey and natural sugars should also be consumed in moderation.
By adopting the habit of consuming less sugar, you can effectively reduce belly fat gain and improve your overall health.
FAQs About Reducing Belly Fat
- What’s the best way to lose belly fat?
The best way to reduce belly fat is to eat a healthy diet, exercise regularly, manage stress, and get enough sleep. - Why is it so hard to get rid of belly fat?
Belly fat, especially deep visceral fat, is affected by hormones like cortisol and insulin, making it more stubborn than other fat and requiring consistent effort to lose. - How does fiber help reduce belly fat?
Soluble fiber absorbs water and slows down digestion, keeping you fuller for longer. This helps you eat less and reduces belly fat over time. - What are trans fats, and why should I avoid them?
Trans fats are unhealthy fats that are also found in some processed foods. They can cause inflammation and increase belly fat, so it is best not to eat foods that have partially hydrogenated oils on the label, as they are harmful to health. - Why is protein important for losing belly fat?
Protein helps control your appetite, boosts your metabolism, and preserves muscle as you lose weight. It is also linked to lower levels of belly fat. - Does stress really make you gain belly fat?
A hormone that can cause weight gain Yes, stress causes your body to produce cortisol, especially around your stomach. Controlling stress is very important to reduce belly fat. - Are natural sugars like honey better for belly fat?
Even natural sugars like honey can increase belly fat if consumed in excess, so use them sparingly. - Can exercise alone help me lose belly fat?
But exercise is essential along with a healthy diet and lifestyle changes give the best results. - How long does it take to lose belly fat?
The time it takes depends on factors like your starting diet and exercise habits. With consistent effort, you can see changes in a few weeks or months. - Is belly fat bad for my health?
Yes, excess belly fat is linked to serious health problems such as heart disease, type 2 diabetes, and other chronic conditions.
