Too much belly fat can negatively affect health and may contribute to several chronic conditions.
According to the research, a specific type of belly fat — visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions.
Though losing fat from this area can be difficult, there are several things you can do if you’re looking to reduce excess abdominal fat.
Here are 5 tips to lose belly fat, backed by scientific studies.
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Eat a high-protein diet
Protein is an extremely important nutrient for weight management. High protein intake increases the release of the fullness hormone peptide YY, which decreases appetite and promotes fullness. Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower-protein diet.
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Stop eating food that contains trans fat
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil. Every time you eat those trans fats on the menu they thwart your efforts to achieve a flat stomach by lurking in plain sight.
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Stop taking too much alcohol
Alcohol can have health benefits in small amounts, but it can be harmful if you drink too much. Research suggests that too much alcohol can contribute to belly fat.
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Take in more fiber
for you to lose belly fat your diet should contain a lot of fiber when attempting to lose weight. Many individuals are reluctant to include carbohydrates in their diets, if you choose the correct fiber-rich meals, you may fast minimize belly fat.
5. Reduced your stress level
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the stress hormone. Research shows that high cortisol levels increase appetite and drive abdominal fat storage.
According to the report, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle.
To help reduce belly fat, engage in activities that relieve stress. Practicing yoga or meditation can be effective.
Adopting some or all of the strategies and lifestyle goals discussed in this article may help you lose belly fat and improve overall health.
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