Belly Fat Loss Tips – 38 Scientific Ways To Burn Belly Fat

Belly Fat Loss Tips – 38 Scientific Ways To Burn Belly Fat By Misha Donaldson

These belly fat loss tips will guide you to make the right choices about what you eat and drink, how you exercise, handle stress, or change your behavior to get rid of stubborn belly fat.

Many feel a few extra pounds of fat around the waist makes them look unattractive. Clearly, it’s not very exciting to go around with a beer paunch or love handles. But being overweight isn’t just about appearances.

All researchers and doctors agree that excess belly fat is a much more serious problem. That’s because belly fat is always associated with ‘visceral fat’ inside your tummy, which is a major risk factor for diabetes, heart disease, dementia, even breast and colon cancers.

Belly fat can be estimated by using a tape to measure the circumference around your waist. Anything more than 40 inches in men (and 35 inches in women) is too high.

Unless you melt away this fat, all the exercising you do to acquire washboard abs is useless. You’ll get a six-pack only after the weight comes off. And the secret to losing belly fat is obvious and logical. It boils down to just 3 things:

* eat a clean, balanced diet
* workout regularly and get exercise
* rest, relax and avoid stress

Yes, it’s really that simple.

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But for many people who are overweight and struggling to get rid of belly fat, it still remains a challenge. If you’re one of them, here are 38 belly fat loss tips to help you lose weight. You’ll find at least a few that you can use productively.

1. Eating

belly fat loss tips soda

Belly Fat Loss Tip #1:

Avoid Sugar and Sweetened Drinks

Sugar breaks down in the body to glucose and fructose. Only the liver can digest fructose. When it becomes overloaded, the liver is forced to convert fructose into fat, which is then stored in the belly leading to insulin resistance and other metabolic problems.

Sugar-sweetened drinks are worse because you tend to drink more of them.

Belly Fat Loss Tip #2:

Say No To Sweeteners

It’s tempting to pick artificial sweeteners because they’re zero calorie, even though popular options like Splenda are over 300 times sweeter than sugar. There’s a problem with this. You develop sweet cravings that lead to making bad food choices.

Belly Fat Loss Tip #3:

Eat More Protein

As you grow older, you produce more insulin because your muscle and fat responds poorly to it. This leads to more fat being deposited around your belly. A high protein diet protects against insulin resistance, and also lowers food cravings by 60%. When good quality protein accounts for 25-30% of your calorie requirement, you’ll reduce belly fat. Fish, eggs, seafood, nuts, legumes, meat and dairy products are excellent protein sources.

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Belly Fat Loss Tip #4:

Reduce Carbs In Diet

Surprisingly, a low carb diet is even more effective at belly fat loss than a fat restricted one. Reducing carbs reduces appetite, lowers water weight, and specifically gets rid of belly fat. Even avoiding refined carbohydrates like white bread and pasta alone is enough to make a difference.

Belly Fat Loss Tip #5:

You Need More Fiber

Soluble, viscous fiber in your diet binds with water to form a thick gel that remains in your gut. It slows down digestion and absorption of food, creating a feeling of fullness and satiety. In a study from 2011, increasing dietary soluble fiber by 10 grams/day lowered visceral fat by almost 4%.

Belly Fat Loss Tip #6:

Don’t Consume Food With Trans-Fats

These hydrogenated fats, found in margarine and spreads, have been linked to insulin resistance, heart disease and increases in belly fat. Read food labels carefully to avoid items containing partially hydrogenated fats.

Belly Fat Loss Tip #7:

Stop Snacking

Don’t snack. Especially at bedtime. Eating something, even if its healthy, late at night throws your metabolism off. Decide not to eat anything after dinner. Stay out of the kitchen and away from the fridge for at least two hours before you go to bed.

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Belly Fat Loss Tip #8:

Go Green

Kale, lettuce, watercress, arugula and broccoli are low on calories but rich in vitamins and sulforaphane (a nutrient that acts on genes that turn stem cells into adipocytes). These veggies will also leave you feeling full. Munch on them at lunch, or during a snack break. You’re less likely to eat anything more fattening or unhealthy. Add a salad to every meal and watch belly fat melt away.

Belly Fat Loss Tip #9:

Use Coconut Oil for Cooking

Medium chain triglycerides found in coconut oil have special fat burning properties. They boost metabolism and reduce the storage of surplus calories as visceral fat, even causing belly fat loss. In one research study, obese men took coconut oil every day for 3 months and lost, on average, 1.1 inches from their waistline – without making any changes to their diet or workout routines.

30 ml of coconut oil every day is optimal for belly fat loss.

Belly Fat Loss Tip #10:

Begin Your Day With Oatmeal

Oatmeal topped with some fruit is a magical combination that provides fiber and feeds healthy gut bacteria. This stimulates production of butyrate in your intestines which reduces whole body inflammation. The fiber further increases blood levels of the appetite suppressing hormone called ghrelin.

belly fat loss tips eggs

Belly Fat Loss Tip #11:

Take Eggs Along With Breakfast

Eating more eggs makes you less egg-shaped! Eggs are an excellent source of nutrition and are especially rich in choline, a nutrient that attacks the genetic mechanism regulating fat storage around the liver. Choline is also found in seafood, lean meats and collard greens.

Belly Fat Loss Tip #12:

Make Up Protein Snacks

Another great tip for belly fat loss is to mix together protein-rich foods like seeds, nuts, dried fruit and dark chocolate with peanuts to prepare your own protein snacks. Peanuts are an excellent source of resveratrol and genistein, which impair the action of genes that promote fat storage around the belly area.

Belly Fat Loss Tip #13:

Eat Dark Chocolate

Choose low-sugar brands and eat it in moderation. Dark chocolate has zinc which increases leptin, a hormone that controls your body’s energy production and distribution, as well as appetite and storage of fat in adipose tissue. Gut bacteria ferment dark chocolate into anti-inflammatory products which inhibit genes that control insulin resistance.

belly fat loss tips dark chocolate

Belly Fat Loss Tip #14:

Real Peanut Butter Is Good

Peanut butter really has only two things – peanuts, and some salt. Genistein, a compound in peanuts, acts on the genes for obesity and down-regulates them so that your body won’t store belly fat. The danger, though, is that many brands have ingredients like sugar and palm oil that cancel out the beenfits of peanuts.

Belly Fat Loss Tip #15:

Include Fatty Fish In Your Diet

At least once a week, eat fatty fish. Omega-3 fatty acids in fish like salmon, herring, sardines and mackerel help lower visceral and belly fat. Fish oil supplements are another option for fat loss, and will significantly lower liver and belly fat.

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Belly Fat Loss Tip #16:

Take Probiotics

Probiotics are gut bacteria that improve gut health and enhance immunity. Some forms like Lactobacillus even regulate body weight and help belly fat loss. However most commercial probiotics brands have less healthy bacteria than their advertisements claim.

Belly Fat Loss Tip #17:

Intermittent Fasting Might Help

Fasting for 24 hours a couple of times in a week can encourage belly fat loss. Other less intense fasts that last 16 hours, allowing you to eat your food within an 8 hour period, also work. Studies have found a 4-7% drop in belly fat within 6 months.

2. Exercise

belly fat loss tips weights

 

Belly Fat Loss Tips #18:

Exercise Vigorously

Brisk exercise for at least 30 minutes daily, 5 times in a week, is extremely effective at getting rid of belly fat and visceral fat. A brisk walk or jogging is good, as long as you work up a sweat and your breathing and heart rate are faster than usual.

Belly Fat Loss Tips #19:

Exercise In Bursts

Interval training in intensive bursts has been recommended by experts as the best way to burn belly fat and flatten your abs. Whatever exercise you prefer – squats, jogging, running, or box jumps – do it in short but intensive bursts for the highest impact. It burns a lot of calories in a short time frame. Another benefit of high intensity interval training (HIIT) is that it boosts your metabolism for long after you finish working out and your body continues to burn fat for many more hours.

Belly Fat Loss Tips #20:

Do Aerobic Exercise

Abdominal exercises alone won’t help reduce belly fat. Other kinds of aerobic exercise, including walking, running and swimming, are more effective at reducing belly fat. Aerobic exercise further sustains the weight loss and prevents belly fat from being re-gained later. It can also reduce blood sugar, prevent inflammation and improve overall metabolism that helps control central obesity.

Belly Fat Loss Tips #21:

Try Yoga

When they practiced yoga for 16 weeks, postmenopausal women reported significant loss in belly fat in a study carried out in 2012. But if bending your body into yoga poses isn’t comfortable or even possible, try other simpler exercises. Even deep, quiet breathing can help lower stress hormone levels in the blood, which helps with belly fat loss.

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Belly Fat Loss Tips #22:

Lift Weights

Lifting weights (resistance exercise) will help preserve and gain muscle mass. These muscles help your body process calories and burn off fat as fuel to meet energy needs. The more muscle mass you develop, the more you can eat without gaining weight. A combination of resistance training and aerobic exercise is very effective at burning belly fat.

Belly Fat Loss Tips #23:

Don’t Stop Moving

Visceral fat loves a sedentary lifestyle. Aerobic exercise is its deadly enemy. That’s why running, bicycling, swimming or jogging can melt away belly fat effectively. Even when you watch your diet carefully, if you don’t exercise at all, you’ll continue to have extra visceral fat. The key is to be active and never stop moving.

Belly Fat Loss Tips #24:

Take An Early Morning Walk

An interesting research discovery is that exposure to sunlight early in the morning lowered risk of weight gain, independent of calorie intake or physical activity levels. It’s possibly because morning light synchronizes your metabolism better and inhibits fat genes. Also, the exercise helps burn calories before you have eaten anything, so that all the energy comes from melting away fat stores.

3. Planning

belly fat loss tips planning

Belly Fat Loss Tips #25:

Adopt A New Lifestyle

For the best belly fat loss results, you must combine different approaches and create a system that works for you. This new lifestyle will be yours for the long term, so be sure it includes things you enjoy doing and being.

Belly Fat Loss Tips #26:

Eat Meals Every 3 Hours

Don’t try and skip lunch. It only compounds the problem, because you’ll be pushing your body into starvation mode by going without food for too long. This forces internal changes due to which your body starts storing calories as fat, because it is stockpiling energy sources which may be scarce. Experts recommend eating a meal or snack once in 3 hours. This keeps your body in calorie-burning mode all day long.

Belly Fat Loss Tips #27:

Keep Track

Watch what you eat. Record details meticulously in a food diary. This helps you measure exactly how much of each type of food you eat. An online food tracker or weight loss calculator can help you track calorie counts. Exercise and activity levels can also be monitored with smartphone apps.

Belly Fat Loss Tips #28:

Record Your Workouts

Preparation and planning are an integral part of any successful fat loss campaign. Without clarity in thought and plan, your efforts at weight loss are doomed to fail. You have to set a higher priority on activities that improve health. If you document workout details, you are 30% more likely to continue with them. So write down workout times on a calendar or log book.

Belly Fat Loss Tips #29:

Pack Snacks

Have readymade snacks that are nutritious and filling. This helps avoid the temptation to reach out for unhealthier alternatives when you’re feeling peckish. Be prepared for getting stuck in traffic jams, working late in the office, or other delays and distractions that interfere with keeping regular mealtimes. Snack packs with granola and protein bars, nuts, dried fruits, turkey jerky and high protein foods are effective at losing belly fat.

4. Drink

belly fat loss tips water

Belly Fat Loss Tips #30:

Drink Plenty of Water

Water is important to regulate your metabolism and optimize fat burning. Drink 8 glasses of water every day to help your body function more efficiently.

Belly Fat Loss Tips #31:

Alcohol In Moderation

Too much alcohol helps you gain belly fat. In a study of 2,000 people, the group that drank daily but limited itself to one drink only had less belly fat than the other which consumed more alcohol. It helps to picture a bottle of wine as a stack of cookies. Both are converted in your body into fat stores. So consume in moderation.

Belly Fat Loss Tips #32:

Give Up Fruit Juice

Almost every packaged fruit juice brand contains extra sugar. A serving of apple juice has 25 grams of sugar, of which half is fructose. The extra calories are often stored as belly fat. So drink water instead of fruit juice. Unsweetened iced tea or sparkling water with a wedge of lemon are also good alternatives.

Belly Fat Loss Tips #33:

Apple Cider Vinegar Burns Fat

Among the impressive health benefits you’ll get from taking 1 tablespoon of apple cider vinegar are lower blood sugar and loss of belly fat. In a study of obese men who took apple cider vinegar for 12 weeks, the average belly fat loss was half inch.

Belly Fat Loss Tips #34:

Drink Green Tea

Rich in the catechin EGCG, a potent fat burner, green tea is extremely effective in losing belly fat. When drinking green tea is combined with aerobic exercise, the effect is even better. The recommended daily dose is 625 mg., which can be obtained from 2 cups of green tea.

5. Stress

belly fat loss tips stress

Belly Fat Loss Tips #35:

Reduce Your Stress Level

If you feel stressed or worked up, sit quietly with eyes closed and take long, deep breaths for a few minutes. It will relax you instantly and lower blood levels of the stress hormone cortisol, which is responsible for building up belly fat.

Belly Fat Loss Tips #36:

Meditate

Maybe the idea of sitting quietly for more than 5 minutes without any activity or engagement is unsettling. But there’s no denying the health benefits of such meditation on a regular basis. It will help boost your fat burning capacity and reduce stress levels remarkably fast.

belly fat loss tips sleep

Belly Fat Loss Tips #37:

Get Enough Sleep

There’s no dispute over the fact that 7 to 8 hours of sleep every night helps improve health, reduce stress and lowers belly fat. In an extended study of almost 68,000 women, those who slept less than 5 hours were more prone to put on weight than others who got enough sleep. Just as important as the duration of sleep is how deep and restful it is.

Belly Fat Loss Tips #38:

Don’t Sleep Late

Some people catch up on lost sleep by waking up late on holidays and weekends. Such chaotic sleep habits mess with your internal biological clock and results in the release of fat-storing hormones like cortisol. In a study from Brigham Young University, women who were regular in sleep patterns, waking up and going to be at the same time, had lesser belly fat.

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