Belly fat is not just a tricky thing that makes your clothes too tight. Fat that is located inside the belly is also called visceral fat and this is pretty harmful. This type of fat is, among other things, a major risk factor for type 2 diabetes and for heart disease. Many health organizations use BMI (body mass index) to classify weight and to predict the risk of metabolic diseases. However, this is misleading. People with a lot of visceral abdominal fat are at increased risk, even if they look thin on the outside. Although losing belly fat can be difficult, there are a number of things you can do to accomplish this. Here are 20 effective tips to lose visceral belly fat that are scientifically founded.
- Eat a lot of soluble fibers
Soluble fiber absorbs moisture and forms a jelly that causes your food to pass more slowly through the digestive system. Studies show that this type of fiber promotes weight loss because it helps you to feel satiated, so that you automatically start to eat less. It can also reduce the amount of calories your body takes from food. And more importantly, soluble fibers can help you in the fight against abdominal fat. A large observational study with more than 1,100 adults found that the increase in abdominal fat in 5 years time decreased by 3.7% for each increase by 10 grams of the intake of soluble fiber. Do your best to eat a lot of fiber every day. Fine sources of soluble fibers include linseed, shirataki noodles (konjac noodles), Brussels sprouts, avocados, legumes and blackberries.
- Avoid feeding with trans fats
Trans fats are made by pumping oxygen into unsaturated fats such as soya oil. They are in some margarines and some types of sandwich fillings (such as peanut butter, hazelnut pastes, etc.) and they are also added to certain packaged foods. These fats are related to inflammation, heart disease, insulin resistance and an increase in abdominal fat, according to observational research and animal studies. A 6-year study showed that monkeys who ate a diet rich in trans fats had 33% more belly fat than monkeys who ate a diet rich in unsaturated fats. If you want to provide less belly fat and protect your health, carefully read all labels and go around with products with trans fats. They are often referred to as "(partially) hydrogenated" or "partially hardened" fats.
- Do not drink too much alcohol
Alcohol can still be healthy in small quantities, but it is very harmful if you drink too much. Research also shows that too much alcohol can cause an increase in abdominal fat. Observational studies show links between heavy alcohol consumption and significantly increased risks of central obesity - in other words, excessive fat storage around the waist. Drinking less alcohol can help to reduce your waist circumference. You do not have to give up completely if you like it, but the amount you drink in a day can help. A study with more than 2000 participants showed that those who drank alcohol daily, but on average drank less than one drink per day, had less belly fat than those who drank alcohol less often, but who took more doses on the days they drank.
- Eat high in protein
Protein is a very important nutrient for weight control. A high protein intake leads to more release of the satiety hormone PYY, which reduces appetite and increases the feeling of fullness. Protein also causes an increase in metabolic rate and helps to maintain muscle mass in weight loss. Many observational studies show that people who eat more protein more often have less belly fat than those who eat less protein. Make sure you eat a good source of protein with every meal, such as meat, fish, eggs, dairy, whey protein or nuts.
- Ensure less stress
Stress can lead to an increase in abdominal fat because it induces your adrenals to make cortisol; the hormone that is also known as 'stress hormone'. Research shows that high cortisol levels increase appetite and stimulate the storage of abdominal fat. In fact, women who already have a large waist size often produce more cortisol in response to stress. Increased cortisol provides even more fat storage around the waist. Unleash fun and relaxing activities that reduce stress. Yoga or meditation can be effective ways to ensure this.
- Do not eat much sugar-rich food
Sugar contains fructose, which in case of overuse has been associated with various chronic diseases, including heart disease, diabetes 2, obesity and fatty liver. Observational studies show a connection between a high sugar intake and increased fat around the waist. It is important to realize that it is not just about refined sugar. Even 'healthier' types of sugar (such as real honey) must be eaten sparingly.
- Do aerobic training (cardio training)
Aerobic training or cardio is a good way to improve your health and burn calories. Research shows that it is one of the best ways of physical exercise to reduce abdominal fat. However, the results are mixed when it comes to what kind of training is better now, with moderate intensity or high intensity. Apart from intensity, it is important how often and how long you train. A study shows that postmenopausal women lost more fat over the entire body at 300 minutes of cardio per week than at 150 minutes of cardio per week (each divided over 5 days).
8 . Take less carbohydrates, especially refined
Decreasing your carbohydrate intake can work well if you want to lose fat, including belly fat. Diets with less than 50 grams of carbohydrates per day cause loss of abdominal fat in overweight people, people who are at risk of diabetes 2 and women with PCOS. You do not even have to stick to a very strict low-carbohydrate diet; some studies show that replacing refined unrefined starchy carbohydrates can already improve metabolism and reduce abdominal fat. In the famous Framingham Heart Study, people who ate most whole grains had a 17% lower risk of excess belly fat than those who ate a lot of refined grains.
- Replace your baking fats with coconut oil
Coconut oil is one of the healthiest fats you can eat. Research shows that the medium-chain fatty acids in coconut oil can stimulate the metabolism and the amount of fat you store in response to a high calorie intake can decrease. There are indications from controlled studies that it can also lead to a decrease in abdominal fat. In one study, men with obesity used coconut oil daily for 12 weeks and they lost 2.86 cm of waist size without deliberately making changes to diet or exercise. The best way to stimulate abdominal fat loss is to take about 2 tablespoons (30 ml) of coconut oil daily; the amount that has been retained in most studies and that yields good results. However, remember that coconut oil still contains a lot of calories. Do not add extra fat to your food, but replace some of the fats you already eat with coconut oil.
- Do strength training (weightlifting)
Resistance training or weight lifting is important for maintaining and increasing muscle mass. Research shows that this kind of training can work well to lose belly fat in people with prediabetes or diabetes 2 and in fatty liver. One study with overweight teenagers even showed that a combination of strength training and cardio led to the largest decrease in abdominal fat. If you want to start weightlifting it is good to ask advice from a certified personal trainer.
- Avoid sugary drinks
Sugary drinks are jam-packed with liquid fructose, which can cause your belly fat to grow. Studies show that sugar-rich drink leads to more fat in the liver. A 10-week study showed that people who received fructose-rich drinks had a significant increase in abdominal fat. Sugar-rich drinks appear to be even worse than solid food with a lot of sugar. Since your brain does not process liquid calories in the same way as solid, it is likely that you will eventually ingest too many calories that are stored as fat. To get rid of belly fat, you should make sure that you avoid sugar drinks such as soda and sweet tea, as well as alcoholic mixed drinks with sugar.
- Ensure sufficient good sleep
Sleep is important for many aspects of health, also for your weight. Studies show that people who do not get enough sleep usually arrive more often and that can also include belly fat. A 16-year study with more than 68,000 women found that those who slept less than 5 hours a day were significantly more likely to gain weight than those who slept 7 or more hours a night. The condition known as apnea, which occasionally stops breathing during the night, has also been associated with excess belly fat. In addition to at least 7 hours of sleep per night, you also need to ensure that your sleep is of sufficient quality. If you think you may have sleep apnea or another sleep disorder, tell a doctor and make sure you are being treated for it.
- Keep track of what you eat and how much you train
Many things can help to lose weight and lose belly fat, but eating fewer calories than your body needs to stay on weight is most important. It can help to keep track of your calorie intake by means of a food diary (possibly via an online program), or with the help of an app. This appears to be a good strategy to lose weight. Moreover, this kind of tools help to keep track of how much protein, fat, carbohydrate, fiber and micronutrients you ingest. Many of them also offer the opportunity to keep track of your training and physical activity. You can find apps / mobile apps to keep track of your diet and calorie intake.
- Eat fatty fish every week
Fatty fish is incredibly healthy. It is rich in high-quality proteins and omega-3 fats that protect you against diseases. There is also some evidence that these omega 3 fats would help reduce abdominal fat. Studies with adults and children with fatty liver show that fish oil supplements can significantly reduce liver and abdominal fat. Set the goal of eating 2 to 3 servings of fatty fish per week, such as salmon, herring, sardines, mackerel and anchovies.
- Stop drinking fruit juice
Although fruit juice contains vitamins and minerals, there is as much sugar in it as in soft drinks and other sweetened drinks. If you drink a lot of it, you run the same risk of an increase in abdominal fat. A glass of apple juice of 250 ml contains 24 grams of sugar, half of which consists of fructose. If you want to make sure your belly fat decreases, replace fruit juice with water, unsweetened iced tea or (carbonated) water with a slice of lime or lemon.
- Add apple vinegar to your diet
Apple cider vinegar is very good for health, it can, among other things, reduce blood sugar levels. It contains acetic acid, a substance that can reduce abdominal fat storage in animals, according to several studies. A controlled study with obese men who received 1 tablespoon of apple cider vinegar per day for 12 weeks showed that their waist circumference had decreased by 1.4 cm. Although no studies have been done with humans, it is safe for most people to take 1 to 2 tablespoons of apple cider vinegar per day; this could lead to a modest decrease in fat.
- Eat probiotic food or take a supplement
Probiotics are bacteria that occur in some foods and supplements. They are good for health for various reasons, including for the intestines and a stronger immune function. Researchers have discovered that different types of bacteria play a role in weight regulation and the right balance in gut microbiome can help with weight loss, including loss of abdominal fat. The species that are found to help with loss of abdominal fat include certain strains of the Lactobacillus family. These include Lactobacillus fermentum, Lactobacillus amylovorus and especially Lactobacillus gasseri. Probiotic supplements usually contain multiple types of bacteria, so make sure you buy one that contains at least one of the above mentioned strains.
- Try intermittent fasting
Intermittent fasting has been very popular lately to lose weight. It is a diet where you alternately eat for a while and hold for a while. A popular version is the one where you fast for 24 hours once or twice a week. With another method, you get 16 hours every day and you eat all your food within a time of 8 hours. In a review study on intermittent fasting and round-the-day fasting, participants were found to observe a 4-7% decrease in fat over a period of 6 to 24 weeks.
- Drink green tea
Green tea is a very healthy drink. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG). Both these substances appear to stimulate digestion. According to several studies, the catechin EGCG appears to be effective for losing belly fat. This effect can become even stronger if drinking green tea is combined with physical exercise.
- Change your lifestyle and combine different methods
If you are only going to do one of the things from the list above, that in itself will not have a big effect. If you want good results, you have to combine different methods that work well. It is striking that many of these methods are the same things that we usually associate with healthy eating and healthy lifestyle in general. It is therefore true that the key to losing belly fat and ensuring that it no longer matters in the long term, consists of a lifestyle change. If you have healthy habits and eat good and unprocessed food, loss of fat often follows naturally as a natural side effect.
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