Losing abdominal fat, or belly fat, is a common weight loss goal.Abdominal fat is a particularly harmful type. Research suggests strong links with diseases like type 2 diabetes and heart disease For this reason, losing this fat can have significant benefits for your health and well-being.You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches (102 cm) in men and 35 inches (88 cm) in women are known as abdominal obesity
Here are six simple scientific ways to lose belly fat from our body
1. Avoid sugar and sweets
Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain.Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks. This includes sugar-sweetened beverages, sugary sodas, fruit juices, and various high sugar sports drinks.eep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
2.Eat more protein
Protein may be the most important macronutrient for weight loss.Research shows it can reduce cravings by 60%, boost metabolism by 80–100 calories per day, and help you eat up to 441 fewer calories per day.Protein may be particularly effective in reducing abdominal fat. One study showed that people who ate more and better protein had much less abdominal fat .If you struggle with getting enough protein in your diet, a quality protein supplement – like whey protein — is a healthy and convenient way to boost your total intake.
3. Eat fewer carbohydrates
Eating fewer carbs is a very effective way to lose fat.Low carb diets also lead to quick reductions in water weigh, which gives people fast results. People often see a difference on the scale within 1–2 days.Just avoiding the refined carbs — like sugar, candy, and white bread — should be sufficient, especially if you keep your protein intake high.Low carb diets have many other health benefits besides just weight loss. For example, they can significantly improve health in people with type 2 diabetics
4. Eat fiber-rich foods
Eating plenty of fiber can help with weight loss. However, the type of fiber is important.This gel can dramatically slow the movement of food through your digestive system. It can also slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetiteThe best way to get more fiber is to eat a lot of plant foods, including vegetables and fruit. Legumes are also a good source, as well as some cereals, such as whole oats.
5. Exercise regularly
Exercise is among the best things you can do to increase your chances of living a long, healthy life and avoiding disease.Weight training and cardiovascular exercise will reduce fat across the body.Aerobic exercise — like walking, running, and swimming — can allow major reductions in abdominal fat Exercise also leads to reduced inflammation, lower blood sugar levels, and improvements in other metabolic problems associated with excess abdominal fat
6. Track your food intake
Most people know that what you eat is important, but many don’t know specifically what they’re eating.A person might think they’re eating a high protein or low carb diet, but without keeping track, it’s easy to overestimate or underestimate food intake.Tracking food intake doesn’t mean you need to weigh and measure everything you eat. Tracking intake every now and then for a few days in a row can help you realize the most important areas for change.Planning ahead can help you achieve specific goals, such as boosting your protein intake to 25–30% of calories or cutting down on unhealthy carbs.