Effective Tips to Lose Belly Fat (Backed by Science)

1. Eat less trans saturated fat

Trans fats are created when hydrogen is pumped into unsaturated fats.

Trans fats are usually found in margarine and food preservatives.

A study spanning in 6 years concludes that the consumption of trans saturated fat (over monounsaturated fat) can result in 33% higher the chance to be abdominal fat.

Besides causing belly fat, trans saturated fat is also linked to inflammation, heart disease, and insulin resistance.

2. Cut down on alcoholic drinks

If moderately consumed, alcoholic drinks can do wonders for our body.

Yet, excessive consumption will surely lead to a high chance of getting belly fat and obesity.

The advice for those in this situation is not to stop the consumption of alcoholic drinks, but to gradually cut it down to a moderate level, to let your your body to get used to the allowable

level.

 

3. Eat more protein-rich food

Protein-rich foods such as eggs, fish, meat, beans and nuts, etc contain less fat to help you cut down on fat within your body including belly fat.

Protein also can make you feel full easily to avoid feeling hungry and having to eat unhealthy, fatty food such as fast foods, pre-cooked foods, snacks, etc.

 

4. Reduce your stress levels

Stress triggers the adrenal glands to produce cortisol, which is also known as the stress hormone. This hormone can in turn, increase appetite and drive abdominal fat storage.

Intriguingly, a number of studies have concluded that the more belly fat you have, the more cortisol will be produced in your body. And in return, the high level of cortisol continues to increase the belly fat.

Yoga or meditation, or other methods to practice mindfulness, can help you reduce stress effectively and cut down on the cortisol hormone that triggers us to eat more.

 

5. Avoid sugary foods / drinks

Besides fat, sugar (and the fructose within it) is the great factor causing belly fat.

Fructose inside sugar is responsible for causing heart disease, type 2 diabetes, obesity, and fatty liver disease if excessively consumed.

All kinds of sugar should be consumed at minimal level, even sugar in healthier forms such as natural honey.

 

6. Sleep enough & at regular times

A study spanning 16 years on 68.000 women concludes that those who sleep fewer than 05 hours a night have a much higher chance to gain weight than those who sleep 7 hours a night.

When you don’t sleep enough & at regular times, your body loses more energy and triggers the feelings of hunger. And if you eat at night time and before bed, especially eating unhealthy food, your body has a much higher chance to gain weight and belly fat.

7. Track your food intake and exercise

There is no optimal diet that can replace the healthy habit of eating sufficiently the amount that you should and exercise daily.

Type on the search bar of Google or App Store / Google Play the keywords “apps/websites to track nutrient and calorie intake” and there are plenty of useful, free apps to track food intake.

Also, there are a variety of exercises that are cost and time effective that you can choose to exercise daily and get rid of belly fat.

 

Reference:

• Effective Tips to Lose Belly Fat (Backed by Science) – Healthline: Effective Tips to Lose Belly Fat (Backed by Science) (healthline.com)