Belly fat is one of the most stubborn types of fat for women lose. To hasten digestion, reduce fat storage, and avoid heartburn after eating too much, go for a walk or sip 4 to 8 oz. Research suggests that too much alcohol can also make you gain belly fat. Check out these 10 junk foods you should avoid to Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. Drinking large amounts may carry the same risk for abdominal fat gain (62). Even healthier sugars, such as real honey, should be used sparingly. Breakfast Meals That Burn Belly Fat. Sugary beverages appear to be even worse than high sugar foods. Try to include plenty of high fiber foods in your weight loss diet. Change your lifestyle and combine different methods, Getting Healthy Around Food, Weight, and Stress, How to Lose Weight Fast: 3 Simple Steps, Based on Science, 26 Weight Loss Tips That Are Actually Evidence-Based, 30 Easy Ways to Lose Weight Naturally (Backed by Science), 13 Ways to Prevent Stress Eating When You’re Stuck at Home, Your Anxiety Loves Sugar. Chewing gum causes a person to swallow more air. As a general weight loss advice, it’s always a good idea to keep track of what you’re eating. All rights reserved. Good choices include: Eating fatty fish or taking omega-3 supplements may improve your overall health. Controlled studies suggest it may also lead to abdominal fat loss (39). Just like how there are workouts that help you lose belly fat, there are some awesome foods to eat to lose belly fat. If you cannot really enjoy the sour and bitter taste of green tea, you can add some grounded ginger and a few teaspoons of lime juice … Just doing one of the items on this list won’t have a big effect on its own. Consider avoiding all sources of liquid sugar to increase your chance of successfully losing weight. Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss (13, 14, 15). Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. Hoping to lose some belly fat? However, most cases of bloating are avoidable. People also swallow air when eating or drinking, which then enters the gastrointestinal tract. Fruits canned in juice and syrup, dried fruits and tropical fruits are high in sugar and should be avoided or eaten in moderation when trying to lose belly fat. Belly fat is the most harmful fat in your body, linked to many diseases. It’s important to realize that more than just refined sugar can lead to belly fat gain. Belly fat is more common after menopause. In turn, belly fat can heighten the risk for heart disease, type 2 diabetes and certain cancers. If you suspect you may have sleep apnea or another sleep disorder, speak to a doctor and get treated. Here are 6 simple ways to lose belly fat that are supported by science. Interestingly, many of these methods are things generally associated with healthy eating and an overall healthy lifestyle. You don’t need to give it up altogether, but limiting the amount you drink in a single day can help. for turning your beer belly … Please read our disclosure for more info. of water - but don't overdo it. One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared with those who exercised 150 minutes per week (30). Even trying to cut back on the sweet stuff may…. This distracted eating also leads to consuming more calories that turn straight to belly fat. One study found that light physical exercise helps remove gas from the gastrointestinal tract and relieves bloating. Here’s our process. Most of them are high in simple carbohydrates, like sugar or fructose, but some contain trans fats too. The best way to get rid of belly fat is to make small, healthy, consistent lifestyle changes. The number one rule in trying to reduce belly fat means that you DO NOT start by decreasing your fat intake. Also, not getting enough exercise 8. But there's a much simpler, low-cost way to check. The notion that you can spot reduce fat from your belly by eating certain foods is false. Healthy Eating Eating a healthy, low-calorie diet is the fastest way to shed fat from your entire body, including your belly. It can help to keep a food diary to track which foods are causing symptoms, such as bloating. Eat This, Not That! However, bloating can sometimes also be a symptom of an underlying health condition that may require medical attention. All rights reserved. Cutting back on alcohol may help reduce your waist size. Green tea is a great fat burner that helps in reducing your belly fat and brings a perfect shape to your waistline. Ginger adds flavor to foods and can relieve nausea and gastrointestinal irritation and reduce exercise-induced muscle pain and inflammation. Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet (16, 17, 18). Bloating is a symptom of many health conditions, such as irritable bowel syndrome or a food intolerance. Weight loss always requires some effort, commitment, and perseverance on your behalf. The following tips can help reduce or prevent bloating after eating: Fiber is a carbohydrate found in plant-based foods that the body cannot digest. With the help of Divya L. Selvakumar, RD, we've assembled a list of 12 foods to avoid if you're specifically aiming to shed belly fat. While you can’t turn back the hands of time on estrogen production, you can control some of the other hormonal imbalances that cause post-menopausal belly fat by reducing stress, getting adequate sleep, exercising, and most importantly … Does Those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus and especially Lactobacillus gasseri (70, 71, 72, 73). Some of the worst foods that cause belly fat include sugary foods, refined carbs, trans fats, and alcohol. Eggs Secret belly-fat burner: Protein Cutting calories is still the best way to lose weight-as long as you don’t cut too much protein. Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. It can cause the stomach to feel swollen and uncomfortable, which may be accompanied by flatulence or burping. Coconut oil is one of the healthiest fats you can eat. In a review of studies on intermittent fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within 6–24 weeks (75). Studies in adults and children with fatty liver disease show that fish oil supplements can significantly reduce liver and abdominal fat (59, 60, 61). Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity — that is, excess fat storage around the waist (11, 12). It contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies (65, 66, 67). To get the most out of your belly fat loss diet plan, rest is essential.. However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin (2). Some evidence suggests that these omega-3 fats may also help reduce visceral fat. One popular method involves 24-hour fasts once or twice a week. Last medically reviewed on January 28, 2020, A person with a food allergy must avoid all contact with a specific food, or they may have a severe, even life-threatening reaction soon afterward…, People with a food intolerance experience digestive problems after eating certain foods even though their immune system has not responded. Regardless of whether you’re trying to lose weight, limiting your intake of trans fat is a good idea. Related Story 9 ways to get rid of harmful visceral fat Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess. This type of oil is called a trans-fat. A 2013 review suggested that ginger has some health benefits, including alleviating gastrointestinal issues, such as bloating. In any case, the frequency and duration of your exercise program are more important than its intensity. After taking that waist measurement, kick off your flat belly diet! Excessive sugar intake is a major cause of weight gain in many people. Avoid Trans and Saturated Fats, but Eat Plenty of Fiber There are, however, some dietary patterns that have been found to help reduce belly fat. We include products we think are useful for our readers. Studies show that sugary drinks lead to increased fat in the liver. Reducing your carb intake can be very beneficial for losing fat, including abdominal fat. Perform resistance training (lift weights), 17. Excessive alcohol intake has been associated with increased belly fat. The condition known as sleep apnea, where breathing stops intermittently during the night, has also been linked to excess visceral fat (53). Studies suggest that using coconut oil instead of other cooking oils may help reduce abdominal fat. There are several types of fats, and not all of them are bad for you. EGCG is a catechin, which several studies suggest may help you lose belly fat. Talking while eating increases the opportunity of swallowing air. Also, your muscle mass might diminish slightly with age, while fat increases. This type of fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions (1). This air can build up in the gastrointestinal tract and cause bloating in some people. Sculpting your washboard abs is a long-term process. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period. One study found that a reduced-fiber diet helped relieve bloating in people with idiopathic constipation. Taking 1–2 tablespoons (15–30 mL) of apple cider vinegar per day is safe for most people and may lead to modest fat loss. When people think about ways to burn excess belly fat, the first things that usually spring to mind are hundreds of abdominal crunches and intensive cardio sessions. A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat (10). High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness. What’s more, soluble fiber may help fight belly fat. This post may contain affiliate links. In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains (36). People with bloating can often treat their symptoms at home, such as by using one of the methods highlighted in this article. Flatulence and burping usually help to relieve buildups of gas and air in the gut. Sleep deprivation is linked to an increased risk of weight gain. 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