In this article, find the 10 most effective tips for losing belly fat effectively. Indeed, to reduce abdominal fat, there are real solutions that are easy to apply and that will help you get results.
Thanks to these 10 tips, suitable for men and women, you can lose belly fat, burn abdominal fat, and also build muscle in your belly.
Whether you want to lose belly fat, with or without sport, or with or without diet, you will find solutions adapted to your preferences.
How to lose belly fat?
How to measure your abdominal fat level?
How to lose belly fat naturally?
The following 10 tips will allow you to lose belly fat naturally. They have been studied in several scientific researches, and are the ones that have given the best results.
They aim to make you lose both subcutaneous abdominal fat, but also visceral fat.
This type of fat is located deep in the abdominal cavity and surrounds the organs. In addition to posing a problem at the aesthetic level, it is dangerous for health.
1) lose belly fat (cardio and muscle strengthening)
To succeed in losing belly fat, sport is one of the most effective means at your disposal. We know that lack of physical activity is one of the causes responsible for fat accumulation.
we know that exercise is more effective than diet in losing belly fat. Indeed, the more you exercise, the more you will succeed in losing belly fat, because you will burn more calories.
Also, exercise helps improve your body composition by building more muscle. Having more muscle is both more aesthetically pleasing, but also increases basal metabolism, which in turn facilitates fat loss.
Finally, regular physical exercise helps fight chronic inflammation, a consequence of fat accumulation and overweight.
2) lose belly fat Consuming fiber-rich foods
Increasing your fiber intake through your diet can help you lose belly fat. For every 10 gram increase in soluble fiber consumed per day, abdominal fat can be reduced by 3.7%, long term.
Fiber in food, especially soluble fiber, can limit weight gain, especially through the deposition of abdominal fat.
Indeed, reduced fiber intake has been shown to be linked to overweight, obesity, and weight gain.
In addition, fiber makes you feel full faster, and therefore reduces your appetite.
3) losig belly fat:Avoid refined sugars
To successfully lose belly fat, it is essential to reduce your consumption of sugars as much as possible, and especially refined sugars.
Refined sugar comes from sugar cane or sugar beets, which are processed to extract the sugar. It is usually found in the form of sucrose, which contains a combination of glucose and fructose.
4) Adopt an anti-inflammatory diet
When you want to lose belly fat, you have to reduce the inflammation present in the body as much as possible.
Indeed, the accumulation of fat, overweight, and obesity are accompanied by chronic inflammation. This inflammation in turn increases the risk of weight gain, fat storage, and especially abdominal fat. It is therefore a veritable vicious circle that must be broken.
Thus, by following a so-called anti-inflammatory diet, you will consume foods containing bioactive compounds capable of preventing obesity and the inflammation of adipose tissue.
To do this, you need to focus on anti-inflammatory foods, and reduce inflammatory foods.
5) Consume more protein
Consuming more protein can facilitate weight loss, and fat loss, through different actions:
- Reduce hunger and improve satiety, which helps reduce your calorie intake.
- Increase basal metabolism, which can help promote fat loss.
- Gain and maintain muscle mass, in combination with the practice of sport, while decreasing the amount of fat mass.
- People wishing to lose weight during a diet should consume between 1.5 to 2.4 g of protein per kg of body weight per day.
To get this boost, you can start by making sure you’re getting enough protein at each meal—about 20-30 grams of protein, 3-4 times a day, spread out over your day.
6) Reduce your alcohol consumption
Consuming too much alcohol can lead to weight and fat gain, especially belly fat. Alcohol is very rich in
calorie, and contains 7 kcal per gram of alcohol consumed. Alcohol is almost twice as caloric as protein and carbohydrates, for equal amounts.
alcohol tends to increase appetite and disrupt metabolism, which can lead to weight gain.
Also, alcohol disrupts the activity of the liver, especially its ability to metabolize fat. Over time, this can increase the risk of developing chronic liver diseases, such as non-alcoholic fatty liver disease, or non-alcoholic fatty liver. This pathology is also associated with an excess of abdominal and visceral fat, which are dangerous for health.
7) Reduce your stress
Stress, when chronic, can cause you to gain weight and belly fat by activating cortisol production. We know that too much cortisol can lead to fat accumulation and increased appetite.
In addition, stress could promote the accumulation of abdominal fat around the belly.
To act on your stress, in order to reduce it, you can orient yourself towards activities recognized as effective in reducing your cortisol level:
- Moderate-intensity outdoor sport.
- Respiratory relaxation.
- Tai Chi.
8) Sleep (7 to 9 hours per night)
People who regularly sleep less than 7 hours per night are more likely to have a higher body mass index, and to develop obesity, than those who sleep more.
better sleep hygiene is associated with better fat and weight loss.
Indeed, a lack of sleep can disrupt the regulation of the circadian rhythm and the hormonal system.
Thus, reductions in the quantity or quality of sleep lead to increased hunger and appetite, which could predispose an individual to weight gain.
Additionally, sleep appears to play an essential role in modulating energy metabolism, which is essential when trying to lose fat.
Recommendations for the amount of sleep vary from individual to individual, with a recommended range of between 7 and 9 hours per night, on average.
Exposure to light is a key component in regulating sleep and wake cycles. If you have difficulty sleeping, start by exposing yourself to natural light in the early morning, in the morning, then limit artificial light (lamps, computers, smartphones), in the late afternoon and evening.
9) Drink more water
Drinking more water can help with weight loss. Indeed, by drinking more water, you can reduce the amount of daily calories consumed.
Thus, drinking more, especially before meals, can help reduce the quantities ingested, probably because we feel our stomach fills up more quickly, thus reducing our hunger.
You can start by making sure you are following the recommendations for how much water to drink per day:
- 1.9 liters for men.
- 1.5 liters for women.
These recommendations correspond to the quantity of liquid water recommended per day, under normal temperature conditions, and for a level of moderate physical activity.
To have an action on your hunger, in order to lose abdominal fat, you can drink 400 to 500ml of water before your meals. No need to drink more than you need, you will not eliminate your belly faster. Drinking too much water is potentially dangerous.
10) Chew well during meals
Poor chewing is often associated with weight gain and obesity. Taking more time to chew your food, and thus improving your chewing, can allow you to eat less, thus reducing your calorie consumption.
In addition, chewing your food well can help improve digestion, the absorption of essential nutrients, and limit bloating.
Chewing a food more than 20 times, before swallowing it, can allow you to eat less, and to be quickly satiated. In addition, it can help you better savor the tastes, flavors and texture of your food, in order to increase your taste pleasure.