6 Surprisingly Effective Ways to Reduce Belly Fat

You might even be surprised to find that at least 75 per cent of your belly fat is visceral fat — a type of fat stored deep in your abdomen.

Visceral fat has been linked to several health complications, such as heart disease, diabetes, high blood pressure and sleep apnea.

You need to focus on these six tips to eliminate your belly fat.

Point #1. Cut down Refined Carbs, not Fat

Although it sounds strange, you need to cut down on carbs than fat to eliminate belly fat.

Generally, all simple carbs are digested and coveted to gut glucose. These are absorbed into the blood and used for energy production.

However, suppose you consume a high amount of carbs. In that case, there is excess glucose after the energy production, part of which is stored as glycogen in the liver and muscle tissue. The rest is converted to fat and stored, especially around the abdomen.

Experts suggest that diets high in fat but low in carbohydrates are healthier for the supply of energy and weight loss.

The keto diet is one of the best examples of this type of meal. The basis of the keto diet is low carbs, high amounts of fats and a moderate amount of proteins.

In a keto diet, the body switches from fat to energy production, thus mobilizing fat stores around the abdomen.

Research also shows that a low-carbohydrate diet is more effective in weight loss than a low-fat diet.

A realistic approach is to reduce the quantity of carbs, opt for a whole meal and avoid foods containing simple sugar, such as cake, biscuits and ice cream.

Point #2. Up Your Protein Intake to Reduce Belly Fats

If you want to reduce belly fat faster, add more protein to your diet. Protein works through several mechanisms, but the most important is protein changes the levels of weight-regulating hormones in the body.

Some evidence indicates that a high protein diet increases the levels of appetite-reducing hormones in the body, improves the metabolic rate, and thus helps reduce weight.

Protein intake also burns more calories and reduces your late-night cravings.

Combined with regular exercise, a high protein diet can build your muscles and reduce fat stores around your belly, thus giving you strong abs.

Point #3. Radically Cut Added Sugars to Reduce Belly Fats

Sugar in candies, cookies, beverages, or other processed foods harms your health.

Many processed sugary drinks contain a high amount of fructose syrup. It increases the unwanted calories in your food, raising the risk of chronic problems such as obesity, diabetes, and several other metabolic conditions.

A study reports that visceral fat volume is significantly higher in high-fructose consumers than in glucose consumers.

So, to reduce belly fat, you should reduce the consumption of sugary foods. This will significantly enhance your efforts to lose fat.

Point #4. Commit to Consistent Cardio

Exercise is one of the best things you can do to reduce belly fat faster.

Thirty minutes of daily physical activity burn out glucose and start burning glycogen. But if you want to burn the fats, you need to exercise beyond 30 min. The ideal is to exercise for 30 to 60 min.

Researchers have found that exercise reduces belly fat, and a signalling molecule called interleukin-6 also assists in this process.

It has been shown that interleukin-6 regulates energy metabolism and stimulates the breakdown of fat molecules, thus reducing abdominal fat.

Therefore, engaging in more than 30 minutes of exercise is suggested. Also, some workout routines help to strengthen your abdominal muscles.

Point #5. Master Stress Relief Rituals

Stress not only affects you psychologically but can also influence your physical health.

A stress hormone called cortisol can change your metabolism and increase your weight.

Evidence indicates cortisol is specifically correlated to an increase in visceral fat. Cortisol stimulates carbohydrate metabolism along with stimulation of insulin release. The result of all these processes is an increase in hunger, which can lead to weight gain.

Therefore, to reduce belly fat, try not to stress out. Instead, engage yourself in activities such as meditation, yoga, or prayers that make you feel relaxed.

Point #6. Improve your Sleep 

Although it does not seem significant, a sleep schedule greatly impacts your quality of life.

A disturbed sleep pattern can make you lazy, interfere with daily activities, and even gain weight.

According to the experts at Sleep Foundation, sleep disturbances create an imbalance in the levels of body hormones that can promote weight gain.

Sleep deprivation also releases cortisol (stress hormone), stimulating fat storage around your abdominal area.

So, to overcome all these fluctuations, you must work on your sleep routine. You should make a proper schedule and follow it to reduce belly fat.

The Bottom Line

If you’re looking for ways to reduce belly fat, this list is for you. It comprises 6 of the best fat-reducing tips I’ve discovered and used during the last few months.

Increasing protein and reducing carbs intake, including sugary drinks, is essential. In addition, more than 30 minutes of exercise with quality sleep and a stress-free life are the secrets to reducing belly fat.

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