Losing fat from around the belly is a common fitness goal. A range of exercises and lifestyle changes can help people achieve this.
Manufacturers of many specialty pills, drinks, and supplements claim that their products can lead to quick weight loss, eliminate stomach fat, or both. However, there is a lack of scientific evidence to confirm that these products are safe or effective.
1. Eat more Fruits and Vegetables
Fruits and vegetables can provide complex carbohydrates, which are a healthful, low calorie alternative to simple carbohydrates. Fruits and vegetables also add fiber to the diet. Research suggests that fiber can reduce the risk of type 2 diabetes — a condition linked with visceral fat accumulation and overweight — and help regulate blood sugar.
2. Choose healthful fats
Some dietary fat is necessary in a healthful diet, but not all fat sources are equally beneficial. Saturated fats and trans fats can harm the heart, increasing the risk of heart disease and stroke. They can also lead to weight gain and are closely linked with the development of visceral fat. Consuming healthful fats instead can help reduce overall body fat and have a range of benefits.
Healthful high fat foods include:
- chia seeds
- fatty fish
- nuts and nut butters
3. Boost overall Activity
Making a point of increasing activity levels throughout the day helps burn calories. Moving more can also strengthen the muscles and elevate the mood.
Tips for increasing daily activity levels include:
- You should taking regular stretching breaks when sitting for long periods
- taking the stairs instead of the elevator
- walking or cycling instead of driving or taking public transit
- parking further from a destination
- using a standing desk
4. Try Cardio
Cardiovascular exercise, or cardio, gets the heart pumping. It also burns calories, helping reduce body fat and tone muscles.
Some cardio exercises include:
- using an exercise bike
5. Eliminate sugary drinks
Taking in excess sugar seems to be a main driver of weight gain.. A high sugar intake may increase levels of visceral fat by promoting insulin resistance and spurring inflammation throughout the body. It can be easy to consume high levels of sugar in drinks without realizing it. Check the sugar contents of beverages. For many people, reducing the amount of sugar in hot drinks and eliminating soda can remove excess sugar from their diets.