If you've been looking to shrink those love handles, get rid of your spare tire, or reduce the size of your muffin top, you're not alone. Research has found that 91.6 percent of American adults over 20 are considered overweight or obese, with at least one-third having excess abdominal fat.
And if you find yourself wanting to cut down on belly fat and achieve lasting results, this blog post will cover the strategies required for a successful transformation.
We'll explain why belly fat is so difficult to shift, how nutrition and exercise can help target stubborn areas and provide some practical advice on getting started today!
What Is Belly Fat?
Belly fat, also known as visceral fat, is a type of body fat that accumulates around the abdominal organs. It is one of the most dangerous fats people can have and has been linked to an increased risk of developing chronic diseases such as heart disease and diabetes.
How Much Belly Fat Do You Have?
When it comes to losing belly fat, the first step is knowing how much you have. To determine the amount of abdominal fat you have, measure your waist circumference with a tape measure at its narrowest point (usually just above your navel). Men should aim for a waist measurement of less than 40 inches, and women should aim for a waist measurement of less than 35 inches.
18 Effective Tips to Lose Belly Fat (Backed by Science)
Many of us struggle to lose belly fat, but a few effective tips can help. Here we present 18 science-based ways to reduce excess abdominal fat and improve overall health.
1. Cut Back on Added Sugar:
Eating large amounts of added sugar is linked to an increased risk of belly fat. Limit your added sugar intake from soft drinks, processed foods, and sweets.
2. Eat More Fiber:
Increasing dietary fiber intake can help reduce your risk of belly fat. Some good sources of high-fiber foods include legumes, fruits, vegetables, nuts, and grains.
3. Avoid Refined Carbs:
Refined carbs like white bread, white pasta, and processed snacks can increase belly fat. Instead, focus on unrefined carbs like whole grains, oats, quinoa, and brown rice.
4. Avoid Trans Fats:
Eating foods with trans fats have been linked to an increased risk of belly fat. Try to avoid eating these types of unhealthy fats as much as possible.
5. Exercise Regularly:
Regular exercise can help you burn calories and reduce your risk of belly fat. Aim for at least 30 minutes of physical activity most days of the week.