Losing fat from the belly area is a common fitness goal. However, a person cannot focus fat loss on a specific area. Overall lifestyle and dietary changes are the best way to lose stomach fat.
Manufacturers of many specialty pills, drinks, and supplements claim that their products can lead to quick weight loss, eliminate stomach fat, or both. However, there is a lack of scientific evidence to confirm that these products are safe or effective.
Meanwhile, a person can lose weight and reduce fat through proven natural methods, including changing their dietary plan and getting specific types of exercise.
Visceral fat — also known as abdominal, stomach, or belly fat — is a potentially harmful type that surrounds organs in the abdomen. Reducing the amount of abdominal fat can have significant health benefits for some people.
Visceral fat releases hormones that
This type of fat is less visible than subcutaneous fat, which sits just below the skin. However, a tangible increase in waist circumference can indicate an increase in visceral fat. Visceral fat is highly responsive to what a person eats.
Making key dietary changes and doing the right kinds of exercise can reduce levels of this type of fat.
The following sections look at specific ways to help get rid of belly fat.
One of the most effective ways to lose body fat is to eat fewer calories than the body burns. This can lead to fat loss throughout the body, including the abdomen.
Eating fewer calories than the body uses up creates a caloric deficit. Evidence notes that a calorie deficit is an
Also, low calorie foods are often more nutritious than high calorie foods. Eating fewer foods that are high in calories and low in nutrition — for example, less processed foods, baked goods, and french fries — is a beneficial way to create a caloric deficit and improve health.
A person can try replacing higher calorie foods with nutritious, low calorie options, such as fruits, vegetables, pulses, and whole grain foods.
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It can be easy to consume high levels of sugar in drinks without realizing it. As such, it is advisable to check the sugar contents of beverages such as soda, sweetened tea, and coffee.
For many people, reducing the amount of sugar in hot drinks and eliminating soda can remove excess sugar from their diets.
Refined carbohydrates are low in nutritional value but high in calories. These carbs are found in white bread, refined grains, and sugary foods and drinks. Research has also linked refined carbs to the development of visceral fat.
A person can try replacing refined carbohydrates with complex carbohydrates. These exist in fruits, vegetables, and whole grain foods.
Fruits and vegetables can provide complex carbohydrates, which are a healthful, low calorie alternative to refined carbohydrates.
Fruits and vegetables also add fiber to the diet.
Lean protein sources include nuts, legumes, and lean meats. Adding these to the diet
At the same time, it can help to reduce or eliminate the consumption of fatty meats, including beef and processed meats.
Some dietary fat is necessary in a healthful diet, but not all fat sources are equally beneficial.
Saturated fats and trans fats
Consuming healthful fats instead can help reduce overall body fat and have a range of benefits.
Healthful high fat foods include:
- avocados
- chia seeds
- eggs
- fatty fish
- nuts and nut butter
- olives
Exercise
It is not possible to reduce fat in certain areas only. This means that targeted exercises — such as crunches and sit-ups — will not necessarily burn abdominal fat better than other exercises.
However, these exercises can strengthen and tone the abdominal muscles, making them appear more defined.
Increasing activity levels throughout the day helps burn calories. Moving more can also strengthen the muscles and elevate mood.
Tips for increasing daily activity levels include:
- taking regular stretching breaks when sitting for long periods
- taking the stairs instead of the elevator
- walking or cycling instead of driving or taking public transit
- parking further from a destination
- using a standing desk
Cardiovascular exercise, or cardio, gets the heart pumping. It also burns calories, helping reduce body fat and tone muscles.
Some cardio exercises include:
- walking
- running
- using an exercise bike
- swimming
High intensity interval training (HIIT) pairs bouts of intense exercise with periods of less intense activity to burn calories. For instance, HIIT might involve a cycle of walking for 3 minutes and then running for 30 seconds.
Strength training can reduce body weight because it focuses on building muscle mass, and muscle burns more calories than fat does.
Strength training can also improve bone and joint health because stronger muscles are better able to support the body, which reduces strain on the bones and joints.
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Everyone has some fat around the belly, but large quantities can be harmful. People who eat a diet high in processed and sugary foods are more likely to develop large amounts of visceral fat.
Meanwhile, abdominal fat
Some FAQ about losing abdominal fat may include:
What burns the most belly fat?
There is no one specific activity that targets and burns belly fat. Instead, it is advisable to perform aerobic exercises and consume a healthful diet.
This can help to create a calorie deficit, which describes when a person uses more calories than they consume. This method helps to promote fat loss over time.
Which exercises can help with burning belly fat?
Although it is not possible to reduce fat in one specific area through exercise, many exercises can contribute toward fat loss around the stomach. Generally, aerobic exercises are beneficial for losing overall body fat. This refers to activities that raise the heart rate, such as walking, running, swimming, and dancing.
Other types of exercise, such as weight training, yoga, pilates, and seated exercises, can also help with losing belly fat.
What foods can help burn belly fat?
Similarly, no specific food can directly burn belly fat. However, following a healthy dietary plan can help. Typically, this may include consuming foods rich in soluble fiber, such as fruits, vegetables, legumes, oats, and barley.
A person can also consume high protein foods, such as fish, lean meat, and beans.
It is also advisable to avoid or limit foods high in trans fats, those with added sugars, refined carbs, and also reduce alcohol intake.
For many people, reducing abdominal fat can significantly improve their health. However, it is worth noting that it is not possible to specifically target and reduce abdominal fat.
Instead, it is advisable to achieve overall weight loss by adopting a healthful diet and exercise routine. These lifestyle changes will likely reduce abdominal fat over time.