7 Proven ways to reduce belly fat

7 Proven ways to reduce belly fat

7 Proven ways to reduce belly fat

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 cancertype 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.

 FitnessIntents  makes high-quality natural weight loss aids. Use promo code bfit7 to get a special discount.

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.

how to lose belly fat
If you are wondering how to reduce belly fat, begin with heart-pumping cardio exercises like running, jogging or even brisk walking. | Image courtesy: Pixabay

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.”


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.

Specifically, the L. gasseri SBT 2055 strain. Many preclinical studies revealed anti-obesity effects. (1234)

And that’s not all, many other clinical trails conducted gave impressive results (567)

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.

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.”

how to reduce belly fat
In case you are wondering how to reduce belly fat without too much physical activity, catching up on your sleep is the answer. | Image courtesy: Pixabay

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.

How to reduce belly fat
A diet high in protein has considerable beneficial effects on satiety and weight control. | Image courtesy: Pixabay

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.”

how to reduce belly fat
Add polysaturated fats to your diet because they improve carbohydrate metabolism in the body and reduce belly fat. | Image courtesy: Pixabay

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.”

how to reduce belly fat
Try to include vinegar in your daily diet in order to reduce stubborn belly fat. | Image courtesy: Pixabay

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.”

how to reduce belly fat
Catechin-rich green tea can solve the problem of “how to reduce belly fat” as well. | Image courtesy: Pixabay

“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: PreventionWebMDNCBI

References: https://www.tsection.com


113 thoughts on “7 Proven ways to reduce belly fat”

  1. After reading your article, it reminded me of some things about gate io that I studied before. The content is similar to yours, but your thinking is very special, which gave me a different idea. Thank you. But I still have some questions I want to ask you, I will always pay attention. Thanks.

  2. Your article made me suddenly realize that I am writing a thesis on gate.io. After reading your article, I have a different way of thinking, thank you. However, I still have some doubts, can you help me? Thanks.

  3. Normally I do not read article on blogs, however I would like to say that this write-up very forced me to try and do so! Your writing style has been amazed me. Thanks, quite great post.

  4. Thank you, I have just been searching for information approximately this topic for a while and yours is the best I have found out so far. However, what in regards to the bottom line? Are you certain concerning the supply?

  5. naturally like your web site however you need to take a look at the spelling on several of your posts. A number of them are rife with spelling problems and I find it very bothersome to tell the truth on the other hand I will surely come again again.

  6. I loved as much as youll receive carried out right here The sketch is tasteful your authored material stylish nonetheless you command get bought an nervousness over that you wish be delivering the following unwell unquestionably come more formerly again since exactly the same nearly a lot often inside case you shield this hike

  7. of course like your website but you have to check the spelling on several of your posts A number of them are rife with spelling issues and I in finding it very troublesome to inform the reality on the other hand I will certainly come back again

  8. I liked it as much as you did. Even though the picture and writing are good, you’re looking forward to what comes next. If you defend this walk, it will be pretty much the same every time.

  9. Wonderful beat I wish to apprentice while you amend your web site how could i subscribe for a blog web site The account aided me a acceptable deal I had been a little bit acquainted of this your broadcast provided bright clear idea

  10. of course like your website but you have to check the spelling on several of your posts A number of them are rife with spelling issues and I in finding it very troublesome to inform the reality on the other hand I will certainly come back again

  11. Welcome to the future of online shopping! Our e-commerce platform is a virtual storefront where you can explore, compare, and effortlessly purchase a wide array of products at the click of a button

  12. With PromptScroll, experience the forefront of AI technology, offering the same sophisticated capabilities as ChatGPT for just $9 a month. It’s not just an AI solution; it’s an investment in endless possibilities.

  13. What i do not realize is in fact how you are no longer actually much more wellfavored than you might be right now Youre very intelligent You recognize thus considerably in relation to this topic made me in my view believe it from numerous numerous angles Its like men and women are not fascinated until it is one thing to do with Lady gaga Your own stuffs excellent All the time handle it up

  14. Elevate your website’s quality with Toolifygo! Our suite of SEO, text, and image tools is designed to enhance every aspect of your online presence. Make your site irresistible to both search engines and audiences. Experience the uplift with Toolifygo today.

  15. I do believe all the ideas youve presented for your post They are really convincing and will certainly work Nonetheless the posts are too short for novices May just you please lengthen them a little from subsequent time Thanks for the post

  16. I think every concept you put up in your post is strong and will undoubtedly be implemented. Still, the posts are too brief for inexperienced readers. Would you kindly extend them a little bit from now on? I appreciate the post.

  17. I do agree with all the ideas you have introduced on your post They are very convincing and will definitely work Still the posts are very short for newbies May just you please prolong them a little from subsequent time Thank you for the post

  18. you are truly a just right webmaster The site loading speed is incredible It kind of feels that youre doing any distinctive trick In addition The contents are masterwork you have done a great activity in this matter

  19. Its like you read my mind You appear to know so much about this like you wrote the book in it or something I think that you can do with a few pics to drive the message home a little bit but other than that this is fantastic blog A great read Ill certainly be back

  20. Normally I do not read article on blogs however I would like to say that this writeup very forced me to try and do so Your writing style has been amazed me Thanks quite great post

  21. I just wanted to express my gratitude for the valuable insights you provide through your blog. Your expertise shines through in every word, and I’m grateful for the opportunity to learn from you.

  22. Hey there You have done a fantastic job I will certainly digg it and personally recommend to my friends Im confident theyll be benefited from this site

  23. I also run a site and if you want to ever serious in a little bit of guest writing for me if possible feel free to let me know, im always appear for people to test out my site

  24. Fantastic read! I was especially impressed by the depth provided on the topic, offering a perspective I hadn’t considered. Your insight adds significant value to the conversation. For future articles, it would be fascinating to explore more to dive deeper into this subject. Could you also clarify more about the topic? It caught my interest, and I’d love to understand more about it. Keep up the excellent work!

  25. Harika bir paylaşım, özellikle konunun önemli detayları oldukça net bir şekilde açıklanmış. İnsanları çeşitli karmaşık anahtar kelimelerle yormak yerine, okumaktan keyif alacağı içerikler her zaman daha iyidir. Kaliteli paylaşım adına teşekkür eder, paylaşımlarınızın devamını sabırsızlıkla beklerim.

  26. I’m really enjoying the theme/design of your web site.
    Do you ever run into any browser compatibility problems?
    A small number of my blog visitors have complained about
    my blog not operating correctly in Explorer but looks great in Opera.
    Do you have any advice to help fix this issue?

  27. First off I would like to say fantastic blog!
    I had a quick question in which I’d like to ask if you do not mind.
    I was interested to know how you center yourself
    and clear your head prior to writing. I’ve had a difficult time clearing my mind in getting my ideas out there.
    I truly do enjoy writing but it just seems like the first
    10 to 15 minutes are usually wasted just trying to figure
    out how to begin. Any suggestions or hints? Thanks!

  28. you are in reality a good webmaster. The website loading speed is amazing.
    It seems that you are doing any distinctive trick. Moreover, The contents are masterpiece.
    you’ve done a great task on this matter!


Leave a Comment

Information and Support