The Best Way To Get Rid of Belly Fat: The portal Smardart has collected the most effective and scientifically sound ways to remove fat in the abdomen and sides.
During weight loss, one of the main goals of a person is to get rid of excess volumes in the waist, and it is not only aesthetics. It has been scientifically proven that abdominal fat is a particularly harmful type of fat that poses a health hazard and leads to diabetes and heart disease. Measure your waistline right now: volumes over 102 cm in men and 88 cm in women indicate abdominal obesity , which poses a direct threat to your health. Although general weight loss through various nutritional systems will inevitably lead to a decrease in waist sizes, there are several scientifically based methods that explain how to remove fat from the abdomen and sides.
Avoid Sugar and Sweetened Drinks
It is no secret that food with added sugar is unhealthy. Consuming large amounts of such foods can lead to weight gain. Scientific studies show that added sugar has an extremely harmful effect on metabolic health and can lead to the accumulation of fat around the stomach and liver.
Sugar is half glucose and half fructose. When you eat a lot of sugar, the liver is overloaded with fructose and forced to turn it into fat. Thus, when eating sweetened foods, the amount of abdominal fat and liver fat increases, which leads to insulin resistance and various metabolic problems.
Liquid sugar is no worse in this respect. According to some scientific hypotheses, the brain does not “register” liquid calories as well as solid ones, so when you drink sugar-sweetened drinks, you end up consuming more sugar than you would eat in solid form.
Thus, if you still do not know how to get rid of belly fat, try to minimize the amount of sugar in your diet and consider completely eliminating any sugary drinks:
- home-made drinks sweetened with sugar (compotes, fruit drinks, teas);
- sweet carbonated drinks;
- industrial fruit juices;
- various high sugar sports drinks.
Read your favorite food labels to make sure your products are refined. Even products sold as healthy products may contain significant amounts of sugar.
Keep in mind that this does not apply to whole fruits, which are extremely healthy and contain a lot of fiber, which mitigates the negative effects of fructose.
Consume more protein to remove fat on the stomach and sides
As you know, proteins are almost an important macrocell for weight loss. Studies show that it can reduce appetite by 60%, increase metabolism by 80-100 calories per day, and help you eat 441 fewer calories daily.
Increased protein intake not only helps to lose weight but also prevents weight gain and can be especially effective in reducing fat in the abdominal cavity. One scientific study found that having enough protein in your diet reduces the likelihood of women having increased belly fat. The same study also showed that refined carbohydrates and oils are most harmful to your waist sizes.
What servings to start with? In many studies, which noted that protein helps with weight loss and weight loss in the abdomen, people received 25-30% of their daily calories from protein. So this may be a good range to try. Start gradually increasing your intake of high protein foods, such as:
- whole eggs;
- fish and meat;
- milk products.
If you are having difficulty getting enough protein into your diet, use high-quality protein supplements like whey protein.
Cut back on carbohydrates
Eating fewer carbohydrates is a very effective way to lose fat on the stomach and sides, and this fact is confirmed by numerous studies. When people reduce carbohydrates, their appetite decreases, and they lose weight.
More than 20 randomized trials have now shown that diets low in carbohydrates sometimes result in 2-3 times more weight loss than diets low in fat. This works even if those who are losing weight are allowed to eat as much as they want, and not care too much about counting calories.
Studies comparing a low-carb and low-calorie diet show that a low-carb diet, in particular, reduces the amount of fat in the stomach and around organs and liver. This means that part of the fat loss in a low-carb diet is thus harmful abdominal fat.
In order to start burning fat on the stomach, in this case it’s enough to just avoid refined carbohydrates – sugars, sweets and white bread, especially if you keep high protein intake. Low carb diets also have many other health benefits besides weight loss. For example, they can significantly improve the health and well-being of people with type 2 diabetes.
Consume more fiber
Dietary fiber is a plant matter that is generally not digested by the body. It has been proven that eating foods with a lot of fiber can help with weight loss. However, the type of fiber is of great importance.
Scientists have concluded that soluble and viscous fibers affect your weight. These fibers bind water and form a thick “gel” that fills the space in your intestines. This gel can dramatically slow down the movement of food through the digestive system, thereby slowing the digestion and absorption of nutrients. The end result is a prolonged feeling of satiety and a decrease in appetite.
The Best Way To Get Rid of Belly Fat:
One review study found that an additional 14 grams of fiber per day were associated with a 10% reduction in calorie intake and weight loss of about 2 kg over 4 months. One five-year study reported that consuming 10 g of soluble fiber per day was associated with a 3.7% decrease in abdominal fat. This implies that soluble fiber can be especially effective in reducing harmful abdominal fat.
The best way to get more fiber is to eat a lot of plant foods, including vegetables and fruits. Legumes are also a good source, as are some cereals (e.g., whole oats).
Exercise regularly to burn belly fat
Physical activity is one of the best ways to not only get rid of abdominal fat but also to cheer up, improve well-being, and prolong life.
Exercises for burning fat on the stomach does not mean at all that you have to perform local physical activities exclusively for the abdomen since local weight loss – losing fat in one place – is basically impossible. In one scientific experiment of 6 weeks of training, only the abdominal muscles did not have any noticeable effect on the waist circumference or the amount of fat in the abdominal cavity).
But strength training and cardio loads significantly reduce the amount of fat in the whole body. According to some scientific studies, aerobic exercise, such as walking, running, and swimming, can significantly reduce abdominal fat.
Scientists have also proven that exercise completely interferes with the restoration of fat in the abdominal cavity after weight loss, meaning that exercise is especially important for maintaining weight.
Regular physical activity also leads to a decrease in inflammation in the body, a decrease in blood sugar, and an improvement in other metabolic problems associated with excess fat in the abdominal cavity.
Keep track of what you eat
If you already follow the rules listed above, but still don’t know how to burn belly fat, ask yourself – do you really know your diet? You can be sure that you have enough protein or carbohydrates in your diet, but without monitoring it is easy to overestimate or underestimate food intake.
Keeping track of food intake does not mean that you need to constantly weigh and measure everything you eat. However, if you analyze your diet for several consecutive days, this will help you recognize the most important areas for change. Planning your diet in advance can help you achieve specific goals, such as increasing protein intake up to 25-30% of calories or reducing harmful carbohydrates.
How to remove fat from the abdomen at home? To analyze your diet, use the free online resources: a calorie calculator or applications for calculating them, as well as simple kitchen scales, will help you. After several days of nutrition monitoring, you will already know the allowable portion size and the approximate content of proteins, fats and carbohydrates in your usual dishes.