Belly fat is a nuisance in the real sense of the word. It is very harmful and makes your clothes feel tight.
Visceral fat — a type of belly fat — is a primary risk factor for heart disease, type 2 diabetes, and other conditions (1).
Many health bodies and professionals classify weight and the risk of metabolic ailments with body mass index.
But this may be misleading, as people with a lot of body fat are at a high risk of metabolic disease even if they have a thin appearance (2).
Although losing fat from the belly area can be difficult, some steps can be taken to help you reduce abdominal fat in excess.
Here are ten effective belly fat weight loss tips supported by scientific studies.
1. Cut back on carb consumption
Cutting back on your carb intake can help you to lose fat, including belly fat.
I’m not saying that you have to follow a strict low-carb diet. However, some studies suggest that taking unprocessed starchy carbs instead of refined carbs may reduce abdominal fat and improve your metabolic health (6, 7).
In the renowned Framingham Heart Study, people who consumed a lot of whole grains had their chances of developing excess abdominal fat reduced by 17% compared to those who consumed diets high in refined grains (8).
2. Avoid foods with trans fats
Trans fats are produced when hydrogen is pumped into unsaturated fats. Soybean oil is an example of unsaturated fat.
Trans fats are found in some spreads and margarine, and packaged foods. However, many food producers no longer use them.
Trans fats have been linked to heart disease, inflammation, insulin resistance, and gain of…