Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure.
1. Don’t eat sugar and avoid sugar-sweetened drinks:
Studies show that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, for each daily serving.
Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks.
The amount of fructose you get from fruit is negligible compared to what you get from a diet high in refined sugar.
If you want to cut back on refined sugar, then you must start reading labels. Even foods marketed as
health foods can contain huge amounts of sugar.
2. Eating more protein is a great long-term strategy to reduce belly fat:
There is also some evidence that protein is particularly effective against belly fat.
This study also showed that refined carbs and oils were linked to increased amounts of belly fat, but fruits and vegetables linked to reduced amounts.
Many of the studies showing protein to be effective had protein at 25-30% of calories. That’s what you should aim for.
3. Cut carbs from your diet:
There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver
What this means is that a particularly high proportion of the fat lost on a low-carb diet is the dangerous and disease promoting abdominal fat.
Just avoiding the refined carbs (sugar, candy, white bread, etc) should be sufficient, especially if you keep your protein intake high.
However, if you need to lose weight fast , then consider dropping your carbs down to 50 grams per day . This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel.
4. Eat foods rich in fiber, especially viscous fiber:
One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of 4.5 lbs (2 kg) over 4 months
In one 5-year study, eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity
What this implies, is that soluble fiber may be particularly effective at reducing the harmful belly fat.
5. Exercise is very effective at reducing belly fat:
In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity
That being said, other types of exercise can be very effective.
Exercise also leads to reduced inflammation, lower blood sugar levels and improvements in all the other metabolic abnormalities that are associated with excess abdominal fat