What burns belly fat fast - What burns body fat
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Updated: May 12,2023
19 Effective Tips to Lose Belly Fat (Backed by Science)
Belly fat is more than a nuisance that makes your clothes feel tight.
It’s seriously harmful.
One type of belly fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions ( 1 ).
Many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic disease.
However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin ( 2 ).
Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
Here are 19 effective tips to lose belly fat, backed by scientific studies.
Share on Pinterest Photography by Aya Brackett.
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food ( 3 , 4 , 5 ).
What’s more, soluble fiber may help fight belly fat.
An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period ( 6 ).
Make an effort to consume high fiber foods every day. Excellent sources of soluble fiber include:
flax seeds shirataki noodles avocados legumes blackberries.
SUMMARY Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet.
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.
They’re found in some margarines and spreads and also often added to packaged foods, but many food producers have stopped using them.
These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies ( 7 , 8 , 9 ).
A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat ( 10 ).
To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.
SUMMARY Some studies have linked a high intake of trans fat to increased belly fat gain. Regardless of whether you’re trying to lose weight, limiting your intake of trans fat is a good idea.
Alcohol can have health benefits in small amounts, but it’s seriously harmful if you drink too much.
Research suggests that too much alcohol can also make you gain belly fat.
Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity — that is, excess fat storage around the waist ( 11 , 12 ).
Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether, but limiting the amount you drink in a single day can help.
One study on alcohol use involved more than 2,000 people.
Results showed those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank ( 12 ).
SUMMARY Excessive alcohol intake has been associated with increased belly fat. If you need to reduce your waistline, consider drinking alcohol in moderation or abstaining completely.
Protein is an extremely important nutrient for weight management.
High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness.
Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss ( 13 , 14 , 15 ).
Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet ( 16 , 17 , 18 ).
Be sure to include a good protein source at every meal, such as:
SUMMARY High protein foods, such as fish, lean meat, and beans, are ideal if you’re trying to shed some extra pounds around your waist.
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone.
Research shows that high cortisol levels increase appetite and drive abdominal fat storage ( 19 , 20 ).
What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle ( 21 ).
To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.
SUMMARY Stress may promote fat gain around your waist. Minimizing stress should be one of your priorities if you’re trying to lose weight.
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess.
These include heart disease, type 2 diabetes, obesity, and fatty liver disease ( 22 , 23 , 24 ).
Observational studies show a relationship between high sugar intake and increased abdominal fat ( 25 , 26 ).
It’s important to realize that more than just refined sugar can lead to belly fat gain. Even healthier sugars, such as real honey, should be used sparingly.
SUMMARY Excessive sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar.
Aerobic exercise (cardio) is an effective way to improve your health and burn calories.
Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial ( 27 , 28 , 29 ).
In any case, the frequency and duration of your exercise program are more important than its intensity.
One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared with those who exercised 150 minutes per week ( 30 ).
SUMMARY Aerobic exercise is an effective weight loss method. Studies suggest it’s particularly effective at slimming your waistline.
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
Diets with under 50 grams of carbs per day cause belly fat loss in people who are overweight, those at risk for type 2 diabetes, and women with polycystic ovary syndrome (PCOS) ( 31 , 32 , 33 ).
You don’t have to follow a strict low carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat ( 34 , 35 ).
In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains ( 36 ).
SUMMARY A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.
Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.
Based on studies involving people with prediabetes, type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for belly fat loss ( 37 , 38 ).
In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat ( 39 ).
If you decide to start lifting weights, it’s a good idea to get advice from a certified personal trainer.
SUMMARY Strength training can be an important weight loss strategy and may help reduce belly fat. Studies suggest it’s even more effective in combination with aerobic exercise.
Sugar-sweetened beverages are loaded with liquid fructose, which can make you gain belly fat.
Studies show that sugary drinks lead to increased fat in the liver. One 10-week study found significant abdominal fat gain in people who consumed high fructose beverages ( 40 , 41 , 42 ).
Sugary beverages appear to be even worse than high sugar foods.
Since your brain doesn’t process liquid calories the same way it does solid ones, you’re likely to end up consuming too many calories later on and storing them as fat ( 43 , 44 ).
To lose belly fat, it’s best to completely avoid sugar-sweetened beverages such as:
soda punch sweet tea alcoholic mixers containing sugar.
SUMMARY Avoiding all liquid forms of sugar, such as sugar-sweetened beverages, is very important if you’re trying to shed some extra pounds.
Sleep is important for many aspects of your health, including weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat ( 45 , 46 ).
A 16-year study involving more than 68,000 women found that those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night ( 47 ).
The condition known as sleep apnea, where breathing stops intermittently during the night, has also been linked to excess visceral fat ( 48 ).
In addition to sleeping at least 7 hours per night, make sure you’re getting sufficient quality sleep.
If you suspect you may have sleep apnea or another sleep disorder, speak to a doctor and get treated.
SUMMARY Sleep deprivation is linked to an increased risk of weight gain. Getting enough high quality sleep should be one of your main priorities if you plan to lose weight and improve your health.
Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key ( 49 ).
Keeping a food diary or using an online food tracker or app can help you monitor your calorie intake. This strategy has been shown to be beneficial for weight loss ( 50 , 51 ).
In addition, food-tracking tools help you to see your intake of protein, carbs, fiber, and micronutrients. Many also allow you to record your exercise and physical activity.
You can find five free apps/websites to track nutrient and calorie intake on this page.
SUMMARY As a general weight loss advice, it’s always a good idea to keep track of what you’re eating. Keeping a food diary or using an online food tracker are two of the most popular ways to do this.
How to Lose Body Fat: The Science-Backed Ways That Actually Work.
Having a lot of body fat doesn't just make it harder to fit into your jeans. Too-high levels are tied to serious health risks like high blood pressure, diabetes, heart disease and even some types of cancer, per the American Heart Association. But what's the best way to bring your body fat levels down into the healthy range?
Trying to lose body fat can sometimes feel complicated. But the best tools for getting leaner happen to be fairly straightforward — and anyone can use them. Here's a look at why some of us end up with excess body fat, plus the most effective ways to lose it for good.
The Skinny on Body Fat.
Before diving into the best ways to lose fat, it helps to understand a little bit about how we gain fat in the first place — and what our bodies do with it. Basically, fat storage happens when we consume more calories than our bodies need.
When we eat, our bodies release the hormone insulin. Insulin helps the body's cells absorb glucose — or blood sugar — and fatty acids from food to be used as energy, explains board-certified obesity medicine physician Jaime Harper, MD. Any extra calories that don't need to be used as energy get saved in our fat cells for later.
Fat storage is an evolutionary mechanism that helped our ancestors survive in times of famine: When there wasn't much food around, the body could stay fueled by burning through its fat stores. We still burn fat the same way today whenever we use up more energy than we take in.
"When we haven't eaten in a few hours or begin to exercise, the body's hormonal state signals to fat cells to release some fat for energy," says Georgie Fear, RD, CSSD, author of Lean Habits for Lifelong Weight Loss .
Enzymes break down stored fat into fatty acids and other components, which are then released from the cell and taken up by other cells to burn for energy. Burning the fatty acids produces water and carbon dioxide, which exit the body through our urine, sweat and breath. Over time, that adds up to body fat — and pounds — lost.
Losing Weight vs. Losing Fat.
When most people say that they want to lose weight, what they really mean is that they want to lose fat . The body's total weight is made up of water, muscle, bones and fat, Dr. Harper explains. Fat is the squishy stuff that sits beneath the surface of the skin and makes your jeans feel tight. It's also what ups the risk for serious health problems, especially if the fat accumulates around your internal organs.
The thing is, there are ways to lose weight that don't involve losing much actual fat. Sweating a lot, for instance, can cause you to lose several pounds of water weight.
"But it's just fluid weight. In that case, fat and weight loss aren't the same thing," says Anis Rehman, MD, associate program director of the Endocrine Fellowship at Southern Illinois University School of Medicine.
As soon as you consume the lost fluids, your weight will bounce right back up to its usual number. But in order to actually get leaner and improve your health, you need to lose body fat.
How Much Body Fat Is Healthy?
No two bodies are exactly alike, and everything from your age, to your hormones and genetics all play a role in how much body fat you have — and how easy or difficult it is to get leaner. Men also tend to have less body fat than women, and athletes generally have less body fat than non-athletes.
Here's a look at what's considered normal, according to the American Council on Exercise (ACE):
Body Fat Norms for Women
Acceptable: 25-31% Fitness: 21-24% Athletes: 14-20% Essential: 10-13%
Body Fat Norms for Men
Acceptable: 18-24% Fitness: 14-17% Athletes: 6-13% Essential: 2-5%
How to Lose Body Fat.
Now that we've covered where body fat comes from and how much you should have, let's look at what you can do to get leaner. Losing body fat can be challenging, but the tools you can utilize to make it happen aren't all that complicated. In a nutshell? It all comes down to eating less and moving more.
"Lower calorie density diets, including high amounts of fruits and vegetables and less fat, have been shown to be equally effective for weight management and have fewer risks than low-carb diets."
Losing Fat Through Diet
The whole reason that fat exists is to serve as a backup source of energy for when food is scarce. So it makes sense that cutting your overall calorie intake is the most effective way to burn fat. "Diets of any composition can lead to fat loss, because your body will burn fat as long as you are consuming fewer calories than you're burning," Fear says.
How much should you cut your calories, exactly? Most experts recommend trying to eat 250 to 500 fewer calories per day. "That will enable you to lose 1/2 to 1 pound a week," says Fear.
It might be tempting to slash your intake by more than that, especially if you're trying to jumpstart your weight loss or want to see results fast. But the move could actually backfire. "It can induce compensatory changes in your body, such as burning fewer calories when you exercise, along with lower levels of thyroid and sex hormones," Fear says. Not to mention that extremely low-cal diets are hard to sustain, since they tend to leave most people feeling hungry and deprived.
The Best Fat-Burning Diet
Calories aside, what about the foods themselves — can certain types of diets help you lose more body fat than others? The keto diet, for instance, is often touted as the best way to lose weight, since cutting your carbs super low encourages the body to switch to burning fat for fuel.
And indeed, research has shown that low-carb diets are more effective for weight loss than low-fat diets — at least for the first six to 12 months, per a July 2019 review in StatPearls . "They can reduce how hungry you feel, which some people find as a helpful tool that enables them to eat less," Fear says.
But the fat-loss benefits are less clear beyond the one-year mark, according to the Mayo Clinic. And there could be other risks: A six-year study of 25,000 people published April 2019 in the European Heart Journal found that people who ate the lowest-carb diets had a 32 percent higher chance of dying from any cause compared to those who ate the most carbs.
In short? Low-carb diets might be helpful for losing fat at first, but it ultimately comes down to calories. "Lower calorie density diets, including high amounts of fruits and vegetables and less fat, have been shown to be equally effective for weight management and have fewer risks," Fear says. If you eat a little bit less overall, your body will turn to your fat stores to make up the difference — which will add up to body fat lost.
When you eat can have an affect too. "I recommend intermittent fasting to my patients, having them eat for eight hours and fast for 16 hours," Dr. Harper says.
Indeed, intermittent fasting has been shown to help with weight loss better than simply restricting calories throughout the day, according to a 50-week study of women with overweight and obesity published November 2018 in The American Journal of Clinical Nutrition . "In a fasting state, the body doesn't release the hormone insulin. Without insulin, the body doesn't store fat and instead breaks down fat you already have for energy," Dr. Harper explains.
"HIIT is very efficient. You can burn a lot of energy in a short amount of time — say, around 500 calories in a 45-minute session."
What burns belly fat fast - What burns body fat
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