Ways to Lose Belly Fat for Good



A slimmer waist, flat stomach, healthier body, and reduced risk of chronic disease start today with these healthy tips to lose belly fat that are supported by science.





Losing abdominal fat, or belly fat, is a common weight loss goal. Abdominal fat is a particularly harmful type. It have strong links with diseases like type 2 diabetes and heart disease. For this reason, losing this fat can have significant benefits for your health and well-being.







Certain weight loss strategies can target the fat in the belly area more than other areas of the body.



Excess Fat around the waist isn't just hazardous to your wellbeing, but at the same time it's regularly the most receptive to customary weight reduction techniques. This kind of fat, called instinctive fat, is naturally dynamic and discharges mixes into your body that expansion the hazard you'll create type 2 diabetes and cardiovascular sickness. With dietary amendments, an expansion in physical movement, sufficient rest and an abatement in stress, you can diminish the measure of fat around your center.

Simple Ways to Get Rid of Excess Fat :

Eat Less Carbs.

You need carbs for energy. Problem is that most people eat way more carbs than they need. Your body will stock the carbs it doesn’t need as fat. And this is often how you get belly fat.

Unless you’re a skinny guy who needs to gain weight, lower your carb intake. Keep eating fruits & veggies with each meal.



Get Stronger.

Strength training builds muscle mass, prevents muscle loss and helps fat loss. The Squat & Deadlift work best to build strength.

Your lower back keeps you upright from the back. Your abs from the front. Both muscles will work hard during heavy Squats & Deadlifts at keeping you from collapsing under the weight.



You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches in men and 35 inches in women are known as abdominal obesity.Certain weight loss strategies can target the fat in the belly area more than other areas of the body.

Squats & Deadlifts allow you to stress your body with heavy weights, working all your muscles from head to toe. This helps getting stronger quickly and building muscle fast, including ab muscles.

Spot reduction still doesn’t exist, so it won’t burn your belly fat directly. However they’ll strengthen your abs and lower your waist size. If you never did both exercises, check StrongLifts 5×5. Only takes 3x45mins/week.



Add fatty fish to your diet Fatty fish such as salmon, sardines or tuna is a high-quality protein and rich in omega-3 acids. By eating 2 to 3 portions a week you can reduce the risk of illnesses like heart disease and also burn your belly fat. Studies revealed that Omega-3 fats have the ability to reduce visceral fat that is around your abdomen.



Walk every day.

Walking is a pretty good entry point for people. Even if your starting point is a one-minute walk, if that’s more than what you’ve been doing, there’s health benefits to that. One of the biggest mistakes people make when trying to lose weight is that they try to do too much too soon and get burnt out.





Starting slow and working your way up is better than overdoing it and giving up. An easy way to approach it: Commit to going for a quick, 10-minute walk after dinner, and slowly increase the time as you become more comfortable with daily movement.



Eat Plenty of Soluble Fiber

Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.

This type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food.





What's more, soluble fiber may help fight belly fat.

Every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period.

Make an effort to consume high-fiber foods every day. Excellent sources of soluble fiber include shirataki noodles, flaxseed, brussels sprouts, legumes, avocados, and blackberries.

Soluble fiber may help you lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high-fiber foods in your weight-loss diet.



Eat Healthy.

As the saying goes abs are built in the kitchen. You can train hard & build muscular abs, but if you eat junk food all day, you won’t lose your belly fat. Stop eating processed food. Eat whole, unprocessed foods.

Proteins. Meat, whey, eggs, poultry, fish, cottage cheese, …

Veggies. Spinach, broccoli, salad, kale, cabbage, …

Fruits. Banana, pineapple, pears, orange, apple, …

Fats. Olive oil, nuts, flax seeds, fish oil, real butter, …

Carbs. whole grain pasta, quinoa, Brown rice, oats, …



No need to be perfect. Eating junk food actually helps fat loss by keeping your hormones sharp. Don’t overdo it though. Eat junk food 10% of the time max. That’s four junk meals/week if you eat six meals/day.



Get More Vitamin D While few would suggest you start hitting up the tanning beds for better health, getting some natural sunlight can help you get rid of belly fat in a matter of weeks. Researchers at the Fred Hutchinson Cancer Research Center found that vitamin D-deficient overweight women between 50 and 75 who upped their intake of the so-called sunshine vitamin shed more weight and body fat than those who didn't. To practice safe sun, make sure you're limiting yourself to 15 sunscreen-free minutes per day.

Avoid sugar and sugar-sweetened drinks

Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain. Added sugar has uniquely harmful effects on metabolic health. Excess sugar, mostly due to the large amounts f fructose, can lead to fat building up around your abdomen and liver.

Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat. This is the main process behind sugar's harmful effects on health. It increases abdominal fat and liver fat, which leads to insulin resistance and various metabolic problems.



Avoid Foods That Contain Trans Fats

Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.

They're found in some margarines and spreads and also often added to packaged foods.

These fats have been linked to inflammation, insulin resistance, heart disease, and abdominal fat gain in observational and animal studies.



Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain. Added sugar has uniquely harmful effects on metabolic health. Excess sugar, mostly due to the large amounts f fructose, can lead to fat building up around your abdomen and liver.Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat. This is the main process behind sugar's harmful effects on health. It increases abdominal fat and liver fat, which leads to insulin resistance and various metabolic problems.

A 6-year research found that monkeys who ate a high-trans-fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat.

High intake of trans fat with increased belly fat gain. Whether or not you are trying to lose weight, limiting your intake of trans fat is a good idea.



Stop Doing Crunches.

Crunches will strengthen your stomach muscles, but won’t burn the belly fat that covers your abs. Spot reduction is a myth. You’re wasting time & effort doing 200 daily crunches.

Crunches can also cause lower back pain, slouching shoulders & forward head posture. The Reverse Crunch doesn’t cause these problems, but again: spot reduction is a myth. To lose your belly fat, you need more.



Drink less alcohol.

To lose weight, you simply have to consume fewer calories, but that can be tough when feelings of hunger start creeping in. One good plan of attack? Ditch the empty calories that don’t serve your goals so you can make more room for the foods that do. This includes all sugary drinks, like soda, but alcohol is a big one.



Alcohol can prevent weight loss in several ways, including the fact that heavy alcohol intake can stimulate food intake. Binge drinking can overload the liver. The liver then prioritizes processing alcohol over other nutrients and then stores the protein, carbs, and fat as fat in the body. Binge drinking as having 4 or more drinks for women in two hours. Also, alcoholic beverages are often mixed with sugar-rich beverages. Drinking more than moderate amounts of alcohol can cause calories to add up quickly.



Eat a High-Protein Diet

Protein is an extremely important nutrient for weight control.

High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you retain muscle mass during weight loss.



