What exercises burn the most belly fat? How can you burn belly fat fast? How can you lose belly fat in a week? How can you tone belly fat? The list below suggests some of the things you can do to burn belly fat effectively.
It must be made clear from the beginning that fat does not equal poor health. Many people with extra pounds are in excellent health
And, at the same time, there are people of normal weight who have the same metabolic problems that are associated with obesity.
This has to do with the fact that the fat under the skin is not a big health problem, but rather a cosmetic matter. It is the fat that lodges in the abdominal cavity that causes the most problems.
If you have excess fat around your waist, even when you’re not generally fat, you can take these.
1. Do not consume sugar and avoid sweetened drinks at all costs
Sugar has very harmful effects on metabolic health. It is composed of glucose and fructose, and the latter can only be metabolized by the liver in a significant amount. Thus, when too much-refined sugar is consumed, the liver is flooded with fructose and is forced to convert it into fat. Numerous studies have shown that excess sugar, generally caused by a large amount of fructose, can lead to a high accumulation of fat in the abdomen.
This is thought to be the primary mechanism behind sugar’s damaging health effects. It raises the level of fat in the abdomen and liver, which leads to insulin resistance and a long list of metabolism problems.
Liquid sugar is even worse in this regard. Liquid calories are not “registered” by the brain in the same way as solid ones, so when you consume sugar-sweetened beverages you end up consuming more total calories.
Some studies show that sugar-sweetened beverages are associated with a 60% higher risk of obesity in children per daily serving.
It is therefore very necessary to minimize the sugar content in the diet and consider the total elimination of sweet drinks. This includes sugar-sweetened beverages, fruit juices, various sports drinks, and sugar-sweetened coffee and tea.
Keep in mind that none of this applies to whole fruits, which are very healthy and contain a lot of fiber, which mitigates the negative effects of fructose. The amount of fructose that is incorporated by fruit is almost insignificant compared to that obtained from a diet high in refined sugar.
Another good tip when it comes to cutting back on refined sugar has to do with reading food labels. Even some that are sold as “healthy” can have large amounts of sugar.
In short: consuming excess sugar can be the main cause of fat accumulation in the abdomen, especially sweet drinks.
2. Eating more protein may be the best long-term strategy
When the idea is to lose weight, protein is the most important macronutrient. It has been shown to reduce cravings by 60%, speed up your metabolism by 80-100 calories per day, and help you consume 441 fewer calories per day.
If your goal is to lose weight, adding protein to your diet is perhaps the most effective change you can make. Not only will it help you lose pounds, but it also helps you regain them if the weight loss diet is eventually abandoned.
And there is also evidence that proteins are very effective against abdominal fat. One study showed that the quantity and quality of
protein consumed had an inverse relationship with abdominal fat.
More and better protein equals less fat.
Another study conducted showed that protein, especially animal protein, was associated with a lower risk of fat accumulation in the abdomen over a five-year period. This study also showed that refined carbohydrates and vegetable oils had a high relationship with belly fat, but fruits and vegetables were associated with a reduced amount.
Many of the studies that showed the effectiveness of protein pointed out that consumption had to occupy about 25-30% of calories.
Thus, it is important to increase the consumption of raw eggs, fish, shellfish, meat, chicken, and dairy. These are the best source of protein for the diet. If adding protein to your diet is difficult, a good quality supplement (such as whey protein) is a healthy and convenient way to increase intake.
Another good tip is to consider using coconut oil for cooking. Some studies have shown that two tablespoons of coconut oil per day slightly reduces belly fat.
3. Eliminate carbohydrates from the diet
A very effective way to lose weight is to restrict carbohydrates in your diet. This is supported by several studies, which show that
reducing carbohydrate consumption lowers your appetite and you lose weight.
More than 20 controlled studies have shown that a low-carbohydrate diet leads to two to three times greater weight loss than a low-
This was true even when the low-carbohydrate groups were allowed to eat as much food as they wanted, while the low-fat group was calorie-restricted.
Low carbohydrate diets also lead to reduced weight in stored fluids, which provides almost instant results.
Additionally, low-carbohydrate diets specifically target fat that accumulates in the abdomen, especially around the organs and liver. What this means is that a large proportion of the fat that is lost on a low-carb diet is the most dangerous fat.
Just avoiding refined carbohydrates (white bread, pasta, etc.) should be enough, especially if you continue to eat a lot of protein.
However, if you need to lose weight quickly, it is best to reduce carbohydrates to 50 grams per day. This will put the body in a
state of ketosis, killing the appetite and causing the body to start burning fat for fuel.
Of course, low-carb diets have other health benefits besides weight loss. It can save the lives of people with type 2 diabetes, for example.
Bottom line: studies have shown that low-carb diets are particularly effective at removing fat from the belly, around the organs, and
in the liver.
4. Eat foods rich in fiber, especially viscous
Dietary fiber is largely indigestible plant matter. It is often said that eating foods rich in fiber can help you lose weight. This is true, but it is important to note that not all fiber is the same.
It seems that in general, it is the viscous fiber that has the best effect on weight. These are the fibers that bind to water and form a gel that settles in the stomach.
This gel can dramatically reduce the movement of food through the stomach and small intestine and slow the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and a reduction in appetite.
A review study found that an additional 14 grams of fiber per day was linked to a 10% reduction in calorie consumption and a two-kilo weight loss in four months.
In another five-year study, consuming 10 grams of soluble fiber per day was associated with a 3.7% reduction in the amount of fat within the abdominal cavity, but had no effect on subcutaneous fat.
What this implies is that soluble fiber could be very effective in reducing harmful belly fat.
The best way to add fiber to your diet is to eat vegetables and fruits. Legumes are also a good source, also some cereals such as
You can also try taking a fiber supplement like glucomannan. This is one of the most viscous fibers out there, and it has been shown to help you lose weight.
Bottom line: there is some evidence that soluble dietary fiber can lead to reduced abdominal fat and major improvements in metabolic health.
5. Aerobic exercise is very effective
Exercising is one of the best choices you can make if you want to live a long and healthy life while avoiding illness.
Going over all the amazing health benefits of physical exercise is beyond the scope of this article, but the truth is that it appears to be very effective in reducing belly fat.
However, keep in mind that we are not talking about abdominal exercises. Losing fat in one exact spot on the body is not possible and doing endless amounts of sit-ups will not make you lose belly fat.
In a study, six weeks of training focused only on the abdominal muscles had no effect on waist circumference or the amount of fat within the abdominal cavity.
But other types of exercise can be very effective. Aerobic exercises (walking, running, swimming) cause large reductions in abdominal fat.
Other studies also showed that exercise completely prevented the recovery of abdominal fat after losing it, implying that exercise is particularly important for maintaining weight.
Exercise also reduces inflammation, blood sugar levels, and other metabolic abnormalities associated with obesity.
Bottom line: exercise can be very effective if you’re trying to lose belly fat, as well as having several other health benefits.
6. Track food and determine exactly what and how much is being eaten
What you eat is very important. Yet surprisingly many people have no idea what they are actually eating. Many assume that they are eating high protein or low carbohydrate diets, but they tend to over or underrate their diets.
And anyone who wants to optimize their diet should track what they eat. It doesn’t mean that you have to weigh and measure all the time, but doing it every once in a while for a few days can help you identify where changes need to be targeted.
If you want to increase your protein intake to 25-30% of calories, as recommended, just eating more protein foods will not do. You have to measure and refine to reach that goal.