Abdominal fat is a particularly harmful type. Research suggests strong links with diseases like type 2 diabetes and heart disease Losing abdominal fat, or belly fat, is a common weight loss goal.
. Avoid sugar and sugar-sweetened drinks
Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain.Studies show that added sugar has uniquely harmful effects on metabolic health .
Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat.
. Eat more protein
Protein may be the most important macronutrient for weight loss.it can reduce cravings by 60%, boost metabolism by 80–100 calories per day, and help you eat up to 441 fewer calories per day .
If weight loss is your goal, adding protein may be the single most effective change you can make to your diet.
. Eat fewer carbohydrates
Eating fewer carbs is a very effective way to lose fat.
Low carb diets also lead to quick reductions in water weight, which gives people fast results. People often see a difference on the scale within 1–2 days.
Studies comparing low carb and low fat diets indicate that low carb eating specifically reduces fat in the abdomen and around the organs and liver.This means that some of the fat lost on a low carb diet is harmful abdominal fat.
. Eat fiber-rich foods
Eating plenty of fiber can help with weight loss. However, the type of fiber is important.
It appears that mostly the soluble and viscous fibers have an effect on your weight. These are fibers that bind water and form a thick gel that “sits” in your gut .
This implies that soluble fiber may be particularly effective at reducing harmful belly fat.You can also try taking a fiber supplement like glucomannan. This is one of the most viscous dietary fibers, and studies suggest it can help with weight loss .
. Exercise regularly
Exercise is among the best things you can do to increase your chances of living a long, healthy life and avoiding disease.
This doesn’t mean doing abdominal exercises, as spot reduction — losing fat in one spot — is not possible. 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.
Weight training and cardiovascular exercise will reduce fat across the body.
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