11 Effective Tips to Lose Belly Fat

 Abdominal fat is not only a difficult when your clothes are too tight. Fat located inside the abdomen, also known as visceral fat, is quite harmful. This kind of fat is a major risk factor for type 2 diabetes and heart disease. Many health organizations used to classify weight BMI (body mass index) and to predict the risk of metabolic diseases. However, this is misleading. People with a lot of visceral abdominal fat are at increased risk, even if they look thin on the outside. While losing belly fat can be difficult, there are some things you can do to achieve this. Here are 11 effective tips to lose visceral belly fat that are scientifically substantiated.

1. Eat plenty of soluble fiber

Soluble fibers absorb moisture and form a gel that will keep your food slowly passes through the digestive system. Studies show that this type of fiber promotes weight loss because it helps you to feel full, so you eat less. It can also reduce the amount of calories that the body extracts from food. And most importantly, soluble fiber can help in the fight against belly fat. A large observational study with more than 1100 adults found that the increase in abdominal fat in 5 years was reduced by 3.7% for each increase of 10 grams of the intake of soluble fiber. Do your best to eat every day diet with plenty of fiber. Good sources of soluble fiber include flaxseed, shirataki noodles (noodles konjac), Brussels sprouts, avocados, legumes and blackberries.

2. Avoid foods with trans fats

Trans fats are made by pumping hydrogen into unsaturated fats such as soybean oil. They are in some margarines and some types of spreads (such as peanut butter, hazelnut paste etc.) and they are also added to certain packaged food. These fats are related to inflammation, heart disease, insulin resistance and increase in abdominal fat. A 6-year study found that monkeys who ate a diet high in trans fats were 33% more abdominal fat than monkeys who ate a diet rich in unsaturated fats. If you want to ensure less abdominal fat and protect your health, read all labels carefully and say a big NO to products containing trans fats. They are often referred to as "(partially) hydrogenated" or "partially hydrogenated" fats.

3. Don't drink too much alcohol

Alcohol may still be healthy in small amounts, but it is extremely harmful if you drink too much. Research also shows that too much alcohol can cause increased belly fat. Observational studies show associations between heavy alcohol consumption and significantly increased risk of central obesity - in other words, excess fat around the waist. Drinking less alcohol can help to reduce your waist size. You don't have to give it up completely, but limit the amount you drink. A study with more than 2,000 participants showed that those who drank alcohol daily, on average less than one drink per day, had less abdominal fat than those who less frequently drank alcohol, but more took on the days she drank .

4. Eat protein

Protein is a vital nutrient for weight control. A high protein intake provides greater release of satiety hormone PYY, which reduces appetite and increases a sense of fullness. Protein allows for a increase in metabolic rate, and helps maintain muscle mass in weight loss. Many observational studies show that people who eat more protein often have less abdominal fat than those eating less protein. Make sure you eat a good source of protein at every meal, including meat, fish, eggs, dairy, whey protein or nuts.

5. Say No To Stress

Stress can cause increased belly fat because it helps the adrenal glands to make cortisol; this hormone is also known as the 'stress' hormone. Research shows that high cortisol levels increase the appetite and stimulate the storage of abdominal fat. In fact, women who have a large waist size often produce more cortisol in response to stress. Increased cortisol provides even more storage of fat around the waist. Make sure you always have fun and relaxing activities that reduce stress, or simply take time out to meditate and get some quiet time.

6. Aoid lots of sugary foods

Sugar comprises fructose, which has been associated with excessive use with various chronic illnesses, such as heart disease, type 2 diabetes, obesity and fatty liver. Observational studies show a link between high sugar intake and increased fat around the waist. It is important to realize that it's not just about refined sugar. Even "healthy" sugars (like real honey) should be eaten sparingly.

7. Do aerobic exercise (cardio)

Aerobic or cardio exercise is a good way to improve your health and burn calories. Research shows that it's one of the best exercises to reduce abdominal fat. However, the results have been mixed when it comes to what type of training is better, either moderate intensity or high intensity. Apart from intensity, it is important how often and how long you train. A study shows that postmenopausal women lost more body more fat throughout their bodies with 300 minutes of cardio per week compared to 150 minutes of cardio per week (over 5 days).

8. Take fewer carbohydrates, especially refined

Lowering your carbohydrate intake can work well if you want to lose fat, including belly fat. Diets of less than 50 grams of carbohydrates per day work well with those wanting to lose belly fat, also in people at risk for type 2 diabetes, and women with PCOS. You don't even have to stick to a very strict low-carbohydrate diet; some studies show that replacing refined by unrefined starchy carbohydrates can all help improve the metabolism and reduce belly fat. The famous Framingham Heart Study found people who ate mostly whole grains, were 17% less likely to have excess abdominal fat than those who ate lots of refined grains.

9. Replace Your Fats With Coconut oil

Coconut oil is one of the healthiest fats you can eat. Research shows that the medium-chain fatty acids in coconut oil speeds up metabolism, this even affects the amount of fat you store when you intake a high amount of calories. There's evidence from controlled trials that it could lead to a reduction of abdominal fat as well. One study used obese men and gave them coconut oil for 12 weeks daily. After the trial they lose 2.86 cm from their waist size without deliberately making changes in diet or exercise. The best way to stimulate loss of abdominal fat is to take about 2 tablespoons daily (30 ml) of coconut oil; this is the amount held in most studies that deliver good results. However, Keep in mind that coconut oil still contains a lot of calories. So do not add extra fat to your food, but replace some of the fat you eat coconut oil.

10. Do strength training (weight lifting)

Resistance training or weight lifting is important for maintaining and increasing muscle mass. Research shows that this kind of training can work well to lose belly fat in people with prediabetes or type 2 diabetes and fatty liver. Even one study of overweight teens showed that a combination of strength training and cardio decreases abdominal fat. If you want to start lifting weights it is good to seek advice from a certified personal trainer.

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