Thinking about how to reduce belly fat? Read 7 scientifically proven methods that can work on every body type.
Let’s get real for a moment. While we may adore and embrace our curves, stubborn belly fat can be a source of embarrassments and discomfort. It can ruin our looks, make once-flattering clothes look like we will split open if we dare breathe. However, there is something that stubborn belly fat does that is far worse. It is this “white fat” that has the ability of getting into our internal organs, potentially starting of some serious health problems. If you want to learn how to reduce belly fat, you’re in the right place.
To fully understand how to reduce belly fat, you need to know how fat affects your body.
When it comes to belly fat there are two types: visceral fat and subcutaneous fat.
Though belly fat is not a visible fat, it is actually more harmful than subcutaneous fat, which tends to show as dimple-like skin. Both are stored in the body in different ways — and detrimental to the body in their own way as well.
Let’s take a closer look at the two.
1. Visceral fat
Also called active fat, this type of fat tends to be stored in our abdominal cavity. It collects deep inside and close to vital organs like the stomach, intestines and liver.
Visceral fat can be quite hazardous to the body because it often leads to serious health complications.
- This type of fat increases insulin resistance, even if you’ve never had diabetes. Research published in PubMed reveals a reason for this is that visceral fat secretes retinol-binding protein, which leads to insulin resistance.
- Additional to this, it increases the risk of a heart attack, breast cancer, type 2 diabetes, colorectal cancer and Alzheimer’s disease.
The good news is that balanced diet and exercises, it is possible to get rid of this type of fat.
2. Subcutaneous fat
This type of fat lies under the skin. You may have noted it as dimples on your skin, particularly on areas like the thighs, arms and of course, the belly.
Subcutaneous fat does have a purpose, it acts as a barrier for the body and helps maintain the internal temperature.
One of the more well known ways we see this fat is in cellulite. It the cellulite that creates that dimpled appearance. And, while it doesn’t necessarily cause any health complications, it can be unsightly for some.
By the way, it can also be found in some skinny body types. This type of fat also becomes more noticeable as people get older and the skin gets thinner.
With Subcutaneous fat it is much more difficult to burn off. Getting rid of it requires cardio, resistance training and sometimes even weight training to tighten the loose skin. There are also fat burning creams that can help, but should always be accompanied with good diet and some exercise.
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How to reduce belly fat: 7 scientifically proven methods that work
On your fat-loss journey, it is feasible to create a fat loss program that targets both visceral and subcutaneous fats. So not only should you begin with a structured exercise regime, you will also (as mentioned previously) have to concentrate on your diet.
Good for you, there are scientifically proven methods than can help you prepare the best fat loss plan. Let’s have a look at some of them.
1. Keep on moving
When you start out on a fat loss program, exercise and physical activity should be top of your list. Start by focusing on losing visceral fat. You can get rid of it by engaging in activities that pump up your heart rate, like HIIT.
You can get rid excess calories by running, walking, jogging, cycling and swimming. The idea behind this is to pump up your heartbeat and keep it in motion. This, by far, is the best way to lose visceral fat.
A recent study by Duke Health (University of Duke, U.S.) reveals that “Walking briskly on a regular basis may be more effective than vigorous jogging for improving glucose control in individuals with pre-diabetes.”
So you can opt for low-intensity exercises to lose visceral fat.
Dr. William Kraus, M.D., lead author and professor of medicine, Division of Cardiology, Duke University School of Medicine, states, “High-intensity exercise tends to burn glucose more than fat, while moderate-intensity exercise tends to burn fat more than glucose.”
2. Don’t forget your probiotics: Lactobacillus gasseri
Of the many different kinds of probiotics researched to date, L. gasseri is unquestionably one of the most promising types to assist with weight loss.
In one of the studies, researchers followed 210 healthy adults. And found that taking lactobacillus gasseri for 12 weeks reduced body weight, fat wrapped around organs, body mass index, and waist and hip circumference.
There was also a significant decrease in a protein related to fat storage and weight gain, serum adiponectin.
Overall, belly fat dropped 8.5%. The downside to this is that when the participants stopped taking the probiotic, within a month they gained back the belly fat.
So if you are searching for a probiotic for belly fat and weight loss, then make sure there is lactobacillus gasseri included.
3. Get at least 8 to 9 hours of sleep
Sleeping is as crucial as exercising, particularly when it comes to losing belly fat. If you’re not getting seven to eight hour of sleep, or however much as your body needs, it can lead to an accumulation of fat around your organs.
A study by the Wake Forest University School of Medicine, U.S. proved that there was “a clear association between averaging five hours or less of sleep each night and large increases in visceral fat, or fat around the organs.”
So getting some extra shut eye is as important as heading down to the gym. That being said, there is a catch.
Study’s also shown that excessive sleeping can lead to the accumulation of fat. “The researchers found that getting more than eight hours of sleep on average per night has a similar – though less pronounced – affect,” the researchers noted.
“Both may be detrimental and, in general, people should aim for six to eight hours of sleep each night,” shared Kristen G. Hairston, M.D., M.P.H., an assistant professor of endocrinology and metabolism at the university and lead author on the study.
So if you want to know how to reduce belly fat without too much physical activity, catching up on your sleep is good place to start.
>>Find Out How Win the battle against belly fat! <<
4. That’s right, eat your proteins
Proteins are vital when it comes to muscle building. But where you aware that they are also great in reducing stubborn belly fat?
This is because your body begins to resist insulin as you grow older but a high protein diet protects your body against insulin resistance. So it not only reduces the chances of diabetes but, also helps reduce fat.
A study published in the Nutrition and Metabolismjournal proves that, “Some of the potential mechanisms that account for weight loss associated with high-protein diets involve increased secretion of satiety hormones (GIP, GLP-1), reduced orexigenic hormone secretion (ghrelin), the increased thermic effect of food and protein-induced alterations in gluconeogenesis to improve glucose homeostasis.”
In other words, a high protein diet can help considerably to lose fat. But at the same time, you need to be aware of the side effects of consuming too much protein, such as increased acid load to the kidneys or high fat content of animal proteins. As long as you are aware of these risks, it is possible to formulate a protein-rich, balanced diet for yourself.
Include lean meat, seafood, beans, low-fat dairy, eggs as well as nuts and seeds in your daily diet if you want to see that belly fat go down.
5. Add polysaturates to your food
You may already be aware that saturated fat (found in sausage, butter, lard, coconut oil and palm oil) piles on more visceral fat. But did you know that polysaturated fat doesn’t add more visceral fat, but adds muscle fat instead?
This has been proven by a Swedish study conducted by the Lund University. The researchers wanted to check the results of saturated and polysaturated fats on the body. They found that polysaturated fats “improved carbohydrate metabolism in the body.”
Polysaturated fat can be found in oily fish such as a mackerel, herring and salmon, as well as in some seaweed, nuts and oils made from rapeseed, sunflower seeds and corn.
So whenever you’re preparing a meal that require you to add oil, opt for these oils. In addition to these, make it a point to eat oily fish as well as nuts.
6. A spoonful of vinegar too helps you waist line go down…
A Japanese study published in PubMed proves that vinegar can actually help you lose visceral fat at a faster rate that average.
In the report, the experts concluded that “Body weight, BMI, visceral fat area, waist circumference, and serum triglyceride levels were significantly lower in both vinegar intake groups. Daily intake of vinegar might be useful in the prevention of metabolic syndrome by reducing obesity.”
Pamela Peeke, professor of medicine at the University of Maryland and author of Fight Fat After 40 told Prevention, “One theory is that the acetic acid in the vinegar produces proteins that burn up fat.”
However, vinegar is quite acidic and should not be taken directly, so diluting it is the best option. Better yet, include vinegar such as apple cider vinegar and grape vinegar. You can include them in your salads along with your meals. But it is advised you to speak with your doctor before trying this.
7. Green tea for belly fat
Everybody says this and that’s because it actually works! Yes, guys. Believe it or not, green tea works to reduce stubborn belly fat.
Exercise moderately and eat healthy, and the addition of catechin-rich green tea can drastically reduce visceral fat.
In fact, a study published in the Journal of Functional Foods, proved that “Visceral fat, body weight and fat were reduced significantly in catechin group.”
“Daily consumption of tea containing 690 mg catechins for 12 wk reduced body fat, which suggests that the ingestion of catechins might be useful in the prevention and improvement of lifestyle-related diseases, mainly obesity,” the researchers noted.
Catechins are antioxidant compounds associated with many health benefits including weight loss, cardiovascular health and reduced risk of cancer.
So if you were wondering how to reduce belly fat, we hope these seven scientifically proven methods will become a part of your fat loss programme. Because according to science, they actually work!