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.

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.

The fact is, you don’t even have to push yourself to get involved in cardio exercises for hours on end. Simple exercises, such as a brisk walk can reduce the risk of medical complications caused by 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.”

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!

Sources: Prevention, WebMD, NCBI

References: https://www.tsection.com

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