There are many reasons why people gain belly fat, including poor diet, lack of exercise, and stress. Improving nutrition, increasing activity, reducing stress, and making other lifestyle changes can all help people lose unwanted belly fat.Belly fat refers to fat around the abdomen. There are two types of belly fat:
- Visceral: This fat surrounds a person’s organs.
- Subcutaneous: This is fat that sits under the skin.
Belly fat is not just a problem because it can look bad.In fact, having lots of fat in the abdominal area is strongly linked to diseases like type 2 diabetes and heart disease.
How to Measure Abdominal Obesity
Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure.Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as abdominal obesity.
Here are 6 evidence-based ways to lose belly fat.
1. Don’t eat sugar and avoid sugar-sweetened
Sugar is half glucose, half fructose, and fructose can only be metabolized by the liver in significant amounts (3).When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat (4).
2. 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.
It has been shown to reduce cravings by 60%, boost metabolism by 80–100 calories per day and help you eat up to 441 fewer calories per day (10, 11, 12, 13).
3. Cut carbs from your diet
Just avoiding the refined carbs (sugar, candy, white bread, etc) should be sufficient, especially if you keep your protein intake high.
4. Eat foods rich in fiber, especially viscous fiber
5. Exercise is very effective at reducing belly fat
Aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat in numerous studies (33, 34).
6. Track your foods and figure out exactly what and how much you are eating.
There are free apps available that can track your caloric intake. They calculate your macros according to the input, one example of this app is myfintesspal developed by Underarmour.