6 Simple Ways to Lose Belly Fat, Based on Science

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Avoid Sugar-Sweetened Beverages Sugar-sweetened beverages are loaded with liquid fructose, which can make you diet to burn off fat belly fat. Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks. Excellent sources of soluble fiber include flaxseed, shirataki noodlesBrussels sprouts, avocadoslegumes and blackberries. Healthline and our partners may receive a portion of the revenues if you make a purchase using a link above. Make an effort to consume high-fiber foods every day. There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver 23 However, results are mixed as to whether moderate-intensity or high-intensity exercise is more beneficial 2728


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Keep in mind that none of this applies to whole fruitwhich are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose. Add Apple Cider Vinegar to Your Diet Drinking apple cider vinegar has impressive health benefitsincluding lowering blood sugar levels In fact, one study in overweight teenagers showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for minutes per week, compared to those who exercised minutes per week In diet to burn off fat 5-year study, eating 10 grams of soluble fiber per day was linked to a 3.

Eat Plenty of Soluble Fiber Soluble fiber absorbs water and forms a gel that can ibs cause significant weight loss slow down food as it passes through your digestive system.

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In a study in more than 2, people, those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank Researchers have found that why is it so hard to lose belly fat types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat.

I weigh and measure everything I eat to see what my current diet looks like.

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Eating more protein is a great long-term strategy to reduce belly fat Protein is the most important macronutrient when it comes to losing weight. One week study found significant abdominal fat gain in people who consumed beverages high in fructose 4445 If you're a vegetarian or vegan, then check out this article on how to increase your protein intake.

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You don't need to give it up altogether but limiting the amount you drink in a single day can help. Another consists of fasting every day for 16 hours and eating all your food within an 8 hour period.

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If you struggle with getting enough protein in your diet, then a quality protein supplement like whey protein is a healthy and convenient way to boost your total intake. Summary Taking probiotic supplements may promote a healthy digestive system.

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Even healthier sugars, such as real honeyshould be used sparingly. Coconut oil is one of the healthiest fats you can eat. Research suggests that too much alcohol can also make you gain belly fat.

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There are no magic solutions to losing belly fat. Aerobic exercise like walking, running, swimming, etc has been shown to cause major reductions in belly fat in numerous studies 33 Cut dietary fat your brain doesn't process liquid calories the same way it does solid ones, you're likely to end up consuming too many calories later on and storing them as fat 47 Diet to burn off fat think they're eating "high protein," "low-carb" or something else, but tend to drastically over- or underestimate.

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It contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies 6465 Summary There is some evidence that soluble dietary fiber can lead to reduced amounts of belly fat.

This type of fat — referred to as visceral fat — is a major risk factor diet to burn off fat type 2 diabetes, heart disease and other conditions 1.