Belly fat refers to the extra weight around the middle section of the body. Usually, there are two forms of this fat. The first type is subcutaneous fat, which accounts for approximately 90% of the fat. The remaining 10% is visceral or intra-abdominal fat. This fat, which is located deep inside the abdomen and gathers around vital organs such as the pancreas, liver, and intestines, could potentially increase the risk of diseases like colorectal cancer, heart disease, and Type 2 diabetes.
A well-rounded diet paired with regular physical activity is necessary for significant weight reduction. While it is not possible to spot-reduce fat in specific areas of the body, there are ways to reduce overall body fat, thus reducing belly fat.
Tips to Lose Belly Fat
Portion Control
Mindful eating or portion control is the first step towards healthy weight loss. Portioning the meals can help keep calorie consumption under control and lose weight. Pay close attention to the carbohydrates when adhering to portion control. It’s not necessary to adopt a low-carb eating plan, but cutting back on simple carbohydrates like fruit juice and sweets is a smart idea. Instead, go for sources of carbs such as whole grains, beans, and legumes, as well as vegetables.
Limit Unhealthy Beverages or Alcohol
Avoid packaged fruit juices, sweetened beverages, and flavoured energy drinks. These juices may market themselves as healthy, but they are high in calories and simple sugar content. Consume whole fruits rather than store-bought juices to cut down calorie intake.
Although carbonation is calorie-free, it can bloat the belly. Therefore, it is vital to avoid carbonated drinks altogether. It’s essential to monitor alcohol consumption as well because drinking too much of it might lead to an increase in belly fat, particularly in middle-aged men.
Detox Drinks
Detox drinks assist in flushing out toxins from the body. It cleanses the stomach and improves gut health. They’re made from fibre-rich leafy greens promote good gut bacteria and aid weight management.
Read More: Detox Waters for Weight Loss – Experts Advice
Consume a Protein-rich Diet
A high-quality protein diet helps with weight loss since it speeds up metabolism and lessens cravings and hunger pangs between meals. Moreover, protein has a high thermic effect that helps burn calories.
Aim for at least 20 to 30 grams of protein per meal and 10 grams of protein per snack. When people consume adequate protein, they feel full and don’t crave refined carbohydrates or foods high in trans fats.
Include More Fibre
The numerous benefits of fibre are no secret. Fibre can make the digestive system strong and reduce bloating. There is research suggesting that fibre assists in managing weight, obesity, cholesterol, and blood sugar levels. For those who struggle to stick to a strict diet, simply increasing fibre consumption can result in weight loss. Make an effort to include 25 to 30 grams of fibre daily in the diet.
Engage in Cardio and Strength Training
Exercise plays the chief role in weight loss, particularly in the reduction of belly fat. The best results will come from a combination of weight training and cardiovascular exercise. Start with 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous exercise per week, plus two days of muscle-strengthening activities.
Read More: Effective Exercises for Reducing Belly Fat At Home: A Comprehensive Guide
Quality Sleep
It is crucial to get a good amount of sleep every day. Studies show that insufficient sleep accumulates visceral fat in the body and leads to fat storage and weight gain. In adults under 40, getting less than five hours of sleep every night corresponds to a considerably greater buildup of visceral and subcutaneous fat.
Read More: An Explainer Guide to Poor Sleep and Weight Gain
Drink Enough Water
Drinking enough water can help prevent consuming extra calories. Drinking more water makes one feel fuller, which lowers the appetite and curbs the desire for snacking. Furthermore, a hydrated body performs better.
Foods to Eat
Although there are no such foods that directly target belly fat reduction, having fibre-rich foods with reasonable amounts of protein and healthy fats may help in reducing overall body fat, thereby reducing belly fat. They are avocados, oats, chia seeds, eggs, lean protein, vegetables, berries, green tea, etc. Moreover, including apple cider vinegar in the diet can assist in reducing overall fat and belly fat. Probiotics also aid in weight and belly fat reduction. Health experts claim low-fat yoghurt can help lose belly fat and overall weight.
Read More: Fuel Your Weight Loss Journey with Foods That Burn Belly Fat
Try Intermittent Fasting
Choosing when to eat may be just as helpful as what one eats in terms of effectively losing weight. Cycling between the eating and fasting phases is known as intermittent fasting. Fasting people usually choose a “window” to eat within which they consume all of their meals and snacks. Other potential advantages of this eating habit include better insulin sensitivity and hunger signalling. Find a time slot that works for your daily routine. However, try to avoid eating too late at night as this can interfere with sleep.
Read More: Unlocking the Secrets: Intermittent Fasting and Belly Fat Reduction
Summary
Controlling portion sizes, exercising, maintaining appropriate posture, getting enough sleep, staying hydrated, eliminating toxins using detox water, and eating a diet high in protein and fibre are some strategies for reducing belly fat. It is best to avoid fruit juices in packages, fizzy drinks, alcoholic beverages, sweetened beverages, and flavour-infused energy drinks since they are high in empty calories. Additionally, a few food items like eggs, avocados, oats, chia seeds, veggies, berries, lean protein, and green tea may aid in lowering total body fat, which in turn may lower belly fat. Probiotics, which include apple cider vinegar, can reduce weight and abdominal fat. The best forms of exercise to help weight loss include aerobic exercises that raise heart rate, such as walking, running, or swimming, and aerobic activity mixed with strength training if lowering total body fat, including belly fat, is the ultimate goal.
HealthifyMe Suggestion
Have you heard of the term stress belly? Stress belly is the extra abdominal fat that accumulates as a result of chronic or prolonged stress. Most people realize they have a stress belly after struggling to lose weight. Despite following the best weight loss guidance, people with a stressful belly won’t notice much difference in their stomachs because they aren’t treating the hormones that are at the root of the problem. Prolonged stress leads to increased blood sugar levels, which makes cortisol levels rise, which increases belly fat. It’s easier said than done, but reducing and limiting your stress and stress hormones is key to controlling elevated stress cortisol levels. Find time to do more things that calm you down and make you feel relaxed. Planning time for yoga, activities with loved ones, reading, art, and more can ensure that you get to unwind.
The Final Word
It is not a good idea to approach weight loss with the mindset of strictly cutting down all types of food. Reducing carbohydrate intake while increasing fibre and protein intake is more effective than a low-fat diet in reducing abdominal fat. Aim for moderate-intensity exercise for at least half an hour on most days of the week. To make sure you can make a significant dietary change without running any risks to your health, please speak with a healthcare provider.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.
Frequently Asked Questions
Research Sources
Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss
Effect of Fibre Supplementation on Body Weight and Composition, Frequency of Eating and
Dietary Choice in Overweight Individuals
Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance
Sleep Duration and Five-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study
Gene-Environment Interactions on Body Fat Distribution
