Embarking on a journey to shed those stubborn belly pounds? Discover six scientifically-backed strategies that can help you achieve your fitness goals. Let's delve into the world of science and unravel the secrets to effective belly fat loss.
6 evidence-based ways to lose belly fat
Foods with added sugars are bad for your health
- Excess sugar, mostly due to the large amounts of fructose, can lead to fat building up around your abdomen and liver
- When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat, which leads to insulin resistance and various metabolic problems
- Liquid sugar is worse because the brain doesn’t register liquid calories the same way as solid calories
- Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks
Summary
Excess sugar consumption may be the primary driver of excess fat in the abdomen and liver. This is particularly true of sugary beverages like soft drinks.
- Protein is the most important macronutrient for weight loss, as research shows it can reduce cravings by 60%, boost metabolism by 80-100 calories per day, and help you eat up to 441 fewer calories a day.
- Protein may be particularly effective in reducing abdominal fat.
Exercise
There’s some evidence that soluble dietary fiber can lead to reduced amounts of belly fat.
- This doesn’t mean doing abdominal exercises, as spot reduction – losing fat in one spot – is not possible.
- In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity.
- Aerobic exercise – like walking, running, and swimming – can allow major reductions in abdominal fat.
Eating fewer carbs is a very effective way to lose fat
When people cut carbs, their appetite goes down and they lose weight (18).
- More than 20 randomized controlled studies have now shown that low carb diets sometimes lead to 2-3 times more weight loss than low fat diets (19, 20, 21)
- Low carb diets also lead to quick reductions in water weight, which gives people fast results.
Tracking food intake
A person might think they’re eating a high protein or low carb diet, but without keeping track, it’s easy to overestimate or underestimate food intake.
These are fibers that bind water and form a thick gel that “sits” in your gut (25).
This gel can dramatically slow the movement of food through your digestive system. It can also slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite.
Getting More Fiber
The best way to get more fiber is to eat a lot of plant foods, including vegetables and fruit.
- Legumes are also a good source, as are some cereals, such as whole oats. You can also try taking a fiber supplement like glucomannan.
