- Abdominal fat is the excess fat covering the organs within your stomach.
- Having too much abdominal fat can put you at risk for serious health conditions such as diabetes and heart diseases.
- There are proven ways to lose abdominal fats through diet and exercise.
People who have too much abdominal fat have a higher risk of developing heart diseases and diabetes. And so it is common that people who want to lose weight puts more effort on losing abdominal fats. This way, they can lose weight and lower their risk for severe health conditions at the same time.
According to research, here are the effective ways to lose abdominal fats.
Doing regular exercise has many benefits, and one of them is losing abdominal or belly fat.
Data from one study shows that exercises like swimming, running and walking can help in reducing abdominal fat.
From another study, regular exercise helped people not to regain abdominal fat after they have lost weight.
Fewer Carbs, More Fibers
Reducing carbohydrates in your diet can effectively make you lose fat.
According to a review of 20 controlled studies, it has been shown that a low-carb diet can make you lose more weight compared to a low-fat diet.
Another comparative study between a low-carb diet and low-fat diet showed that eating less carb can reduce more fat in the stomach and liver.
The low-carb diet also proves to reduce water weight and lowers down the appetite of people, making them lose weight in the process.
An additional healthy result of a low-carb diet would be a significant improvement in the health of type 2 diabetics.
Likewise, the fiber found in plants are nutritious, and adding more of them in your diet allows you to lose more weight.
The fibers in plants slow down the movement of food in your stomach, which makes you feel full for a longer time.
A review of one study proved that adding 14 more grams of fiber in the diet each day resulted in a decrease in calorie intake by 10%. Also, participants in the study lost weight by 2 kg in over four months.
Another study conducted for about five years showed that there was a 3.7% reduction of abdominal fat for those who consumed 10 grams of soluble fiber daily.
Less Sugar, More Protein
Eating sugar-rich food and drinking sugary beverages can be bad for health. It will not only make you gain weight but will cause problems on your metabolism.
Several studies noted that excessive fructose, a kind of sugar, can cause fat build-up in the abdomen and liver. When this happens, metabolic problems arise, including insulin resistance.
Sugary drinks are more harmful because the brain does not recognize it, unlike solid sugar, so you end up consuming more.
In a study, children were followed, and it was observed that with each additional sugary beverage they drink, they would have a 60% likelihood of developing obesity.
On the other hand, according to research, increasing protein intake can lessen your daily calorie intake by 441 while boosting your metabolism by 80-100 calories in a day.
It is also effective in reducing abdominal fat, as shown by one study wherein people who increase their protein intake had lesser abdominal fat.
A study involving women proved that more protein intake lowered the chance of having abdominal fat.
So limit your sugar and carbohydrate intake and at the same time, increase intake of protein-rich and fiber-rich foods to lose abdominal fat.