Science-backed Tips to Lose Belly Fat

Belly fat refers to the extra weight around the middle section of the body. Usually, there are two forms of this fat. The first type is subcutaneous fat, which accounts for approximately 90% of the fat. The remaining 10% is visceral or intra-abdominal fat. This fat, which is located deep inside the abdomen and gathers around vital organs such as the pancreas, liver, and intestines, could potentially increase the risk of diseases like colorectal cancer, heart disease, and Type 2 diabetes.
Tips to Lose Belly Fat
Portion Control
Mindful eating or portion control is the first step towards healthy weight loss. Portioning the meals can help keep calorie consumption under control and lose weight. Pay close attention to the carbohydrates when adhering to portion control. It’s not necessary to adopt a low-carb eating plan, but cutting back on simple carbohydrates like fruit juice and sweets is a smart idea. Instead, go for sources of carbs such as whole grains, beans, and legumes, as well as vegetables.
Limit Unhealthy Beverages or Alcohol
Avoid packaged fruit juices, sweetened beverages, and flavoured energy drinks. These juices may market themselves as healthy, but they are high in เล่นบาคาร่า UFABET เว็บตรง ค่าคอมสูง calories and simple sugar content. Consume whole fruits rather than store-bought juices to cut down calorie intake.
Although carbonation is calorie-free, it can bloat the belly. Therefore, it is vital to avoid carbonated drinks altogether. It’s essential to monitor alcohol consumption as well because drinking too much of it might lead to an increase in belly fat, particularly in middle-aged men.
Detox Drinks
Detox drinks assist in flushing out toxins from the body. It cleanses the stomach and improves gut health. They’re made from fibre-rich leafy greens promote good gut bacteria and aid weight management.
Consume a Protein-rich Diet
A high-quality protein diet helps with weight loss since it speeds up metabolism and lessens cravings and hunger pangs between meals. Moreover, protein has a high thermic effect that helps burn calories.
Aim for at least 20 to 30 grams of protein per meal and 10 grams of protein per snack. When people consume adequate protein, they feel full and don’t crave refined carbohydrates or foods high in trans fats.
Include More Fibre
The numerous benefits of fibre are no secret. Fibre can make the digestive system strong and reduce bloating. There is research suggesting that fibre assists in managing weight, obesity, cholesterol, and blood sugar levels. For those who struggle to stick to a strict diet, simply increasing fibre consumption can result in weight loss. Make an effort to include 25 to 30 grams of fibre daily in the diet.
Engage in Cardio and Strength Training
Exercise plays the chief role in weight loss, particularly in the reduction of belly fat. The best results will come from a combination of weight training and cardiovascular exercise. Start with 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous exercise per week, plus two days of muscle-strengthening activities.