Belly fat can really make life unpleasant, and it also makes us banish tight T-shirts from our wardrobes because we simply feel too squeezed and uncomfortable in them. After all, nobody enjoys showing off their “spare tyre” every time they sit down or bend over.
This can seriously damage our self-confidence as well as our mental and physical health. One type of belly fat (visceral fat) is among the main risk factors for type 2 diabetes, various heart diseases and other health complications.
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Belly fat, an enemy of your looks and your health
Many health organisations and institutions use the body mass index (BMI) to classify weight and predict the risk of metabolic diseases. However, this method is not always reliable, because the number on the scales does not tell us how much fat we actually have in our bodies.
We can all spot the extra kilos we could happily live without. But on some people they are hard to see (lucky them, right?). Be careful, though: people with excess belly fat are always at increased risk, even if they look slim.
Although losing fat from this area can be really difficult, and we cannot always fully control which part of the body we lose weight from, there are several tips you can follow to reduce excess belly fat.
If you are one of those who are constantly troubled by belly fat and no longer know how to fight it and finally beat it, read on. We have a few tips that can help you deal with that annoying spare tyre around your middle.
1. Watch your food intake and add physical activity
Many factors can help you lose weight and belly fat, but the most important is consuming fewer calories than your body needs to maintain its weight. You can achieve this by keeping an eye on your calorie intake, and also by increasing your physical activity, which will help you a great deal in creating a calorie deficit.
To keep control of your intake, it is a great idea to keep a food diary or use online apps such as kaloricketabulky.cz or myfitnesspal. The apps help you track not only your calorie deficit but also the composition of your diet in terms of protein, carbohydrates, fats and fibre. They also let you log your exercise and physical activity.
2. Cut down on sweets and confectionery
This tip is certainly nothing new to you. Sugar contains fructose, which, when consumed in excess, is linked to several chronic diseases such as heart disease, type 2 diabetes, obesity, fatty liver and so on.
A high sugar intake harms our bodies, contributes to the build-up of belly fat and to overall weight gain. However, it is important to realise that it is not only refined sugar that can lead to more fat around the stomach. Even healthier sugars such as honey should be used sparingly and sensibly.
So it is better to avoid sweets and various confectionery, eat them as little as possible or cut them out completely. This will benefit both your health and your slim waist. Also read the labels on various foods, because a food often seems healthy and completely sugar-free, when in fact this unwelcome friend is hiding in it in large amounts.
3. Cut out sugary drinks
Sugar-sweetened drinks are loaded with liquid fructose, which can easily lead to belly fat (as mentioned in the previous point). In addition, this type of drink also leads to an increase in liver fat.
Sugary drinks are worse for us than foods high in sugar. You may be wondering how this is possible. The reason is simple: the brain does not process liquid calories in the same way as solid ones, so you will probably consume far more calories later on and your body will store them as fat.
Put simply: the brain “doesn’t know” that a drink contains calories and sugar, so it does not register this intake and automatically makes your body eat the same amount as if you had only drunk plain water with zero calories and sugar. As a result, you eat the calories from food and add another load from sweetened drinks on top.
If you want to lose belly fat, it is best to avoid sugary drinks completely, such as:
- sweetened mineral waters,
- juices,
- punch or mulled wine,
- sweetened teas and coffees,
- alcoholic mixed drinks.
Avoiding all liquid forms of sugar, which the sugar-sweetened drinks listed above represent, is a crucial step if you are trying to shed a few extra kilos and keep your waist nice and slim.
4. Make sure you get enough good-quality sleep
Sleep is important for many aspects of health, including body weight. People who do not get enough sleep tend to gain weight, which can include belly fat. This is because our brain and body need to make up for the lack of energy from somewhere else, so they turn to food. What is more, they usually crave a quick source of energy, so we end up with stronger cravings for sweets and other unhealthy foods high in carbohydrates and sugars.
A condition known as sleep apnoea, in which breathing repeatedly stops during the night, is also linked to excess visceral fat. You should sleep at least 7 hours a night. On top of that, make sure your sleep is of good enough quality.
If you suspect you may have sleep apnoea or another sleep disorder, do not put off seeing a doctor and talk to them about these problems. It is better to get checked, and if necessary continue treating these problems according to their instructions.
5. Do more aerobic exercise, or cardio
Aerobic exercise (also known as cardio) is one of the most effective ways to improve your health and boost your physical fitness. It is also a great help for burning calories, so it is excellent for overall weight loss.
It is one of the most effective forms of exercise for reducing belly fat. However, the rule that the harder your workouts, the more fat you burn does not apply to everyone. It is not entirely clear whether moderate or high-intensity exercise is more beneficial.
In any case, the frequency and duration of your exercise programme are more important than its intensity. So focus instead on the length and regularity of your training. Exercising at regular intervals is always more beneficial for the body, because this way you will build fitness, gradually manage much more than at the start, and also help slim your waist.
6. Don’t forget strength training
Resistance training, also known as weight training or strength training, is important for maintaining or gaining muscle mass. If you create a training plan combining cardio and strength training, you will achieve much better results and your belly fat will suddenly disappear before your eyes.
It is precisely this kind of combination, including both strength training and aerobic exercise, that leads to the greatest reduction in visceral fat. If you decide to start lifting weights, get advice from a certified personal trainer so you do not hurt yourself unnecessarily.
7. Avoid stress
Stress can increase your belly fat by prompting the adrenal glands to start producing cortisol, also known as the stress hormone. High levels of it increase appetite and thereby encourage fat storage.
It particularly affects women who already have a larger waist, because stressful situations, and therefore raised cortisol, further contribute to fat gain in this area. Unfortunately, the body tends to choose exactly the places we would like to slim down to store excess fat.
If you want to reduce belly fat, take up enjoyable activities that relieve stress. Yoga or meditation can be an effective method. Spending time on activities and hobbies that bring us joy and pleasure also helps.
8. Cut down on alcohol
In small amounts, alcohol may have various health benefits, but if you overdo it, it can do serious damage. Apart from health complications, too much alcohol can also give you belly fat.
Heavy alcohol consumption is linked to a significantly higher risk of central obesity, meaning excess fat stored around the waist. Drinking fewer alcoholic drinks can help reduce your waist size. You do not have to give them up completely, just cut down on the number of glasses you drink.
People who drank alcohol every day but consumed on average less than one drink a day had less belly fat than those who drank less often but downed more glasses on their “drinking days”.
9. Add fibre to your diet
Soluble fibre absorbs water and forms a gel that helps slow down food as it passes through your digestive system. This type of fibre supports weight loss by helping you feel full for longer, so you naturally eat less. It may also help reduce the number of calories your body absorbs from food.
In addition, soluble fibre can help reduce belly fat. So make a real effort to eat foods rich in it every day. Excellent sources of soluble fibre include:
- flaxseeds,
- shirataki noodles,
- Brussels sprouts,
- avocado,
- legumes,
- blackberries.
As mentioned above, soluble fibre can help you lose weight by increasing feelings of fullness and satiety. Psyllium is also a great high-fibre supplement. You can use it in all kinds of baking, cooking and other kitchen experiments.
10. Try cutting down on carbohydrates
Reducing your carbohydrate intake can be very helpful for weight loss, including losing belly fat. Diets with less than 50 g of carbohydrates a day lead to belly fat loss in people who are overweight, people at risk of type 2 diabetes and women with polycystic ovary syndrome (PCOS).
You do not have to follow a strict diet that is this low in this macronutrient. Simply replacing refined carbohydrates with unprocessed starchy carbohydrates can improve your metabolic health and reduce belly fat.
A high intake of refined carbohydrates is linked to excess belly fat. Consider cutting down on this type of carbohydrate or replacing it with healthier sources such as wholegrain products, legumes or vegetables.
💡 Tip: If this tip has caught your interest, you can try the keto diet, which is based on a low carbohydrate intake. To find out what else you should know about this way of eating, read the article keto diet for beginners.
11. Eat more protein
Protein is one of the basic and most important nutrients for maintaining and managing your body weight overall. A high intake increases the release of the fullness hormone PYY, which reduces appetite and promotes satiety.
Protein also speeds up your metabolism and helps you keep your muscle mass while losing weight. People who eat more protein usually have less belly fat than those on a low-protein diet.
Make sure every meal includes a good source of protein, such as:
- meat,
- fish,
- eggs,
- dairy products,
- whey protein,
- beans.
High-protein foods such as fish, lean meat and beans are an ideal choice if you are trying to lose some belly fat.
💡 Tip: If these foods alone do not appeal to you and you want more examples of protein-rich foods, take a look at these 25 TOP protein-rich foods.
12. Add probiotic foods
Probiotics are bacteria found in some foods and supplements. They have many health benefits, including better gut health and stronger immune function. Different types of bacteria play a role in weight regulation, and the right balance can help with weight loss, including belly fat.
Those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus and especially Lactobacillus gasseri. Probiotic supplements usually contain several types of bacteria, so buy one that provides one or more of these bacterial strains.
13. Drink enough and try green tea
You have probably heard that green tea is an exceptionally healthy drink. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which boost your metabolism. EGCG is a catechin that may help you lose belly fat. The effect may be stronger when drinking green tea is combined with exercise.
Do not forget about your overall fluid intake, which is essential not only for weight loss but also for your body to function properly. The best choice is plain water, followed by various herbal or fruit teas without sugar, and unsweetened coffee in moderation.
💡 Tip: You can also treat yourself now and then and try smoothie drinks as part of your fluid intake. Take a look at our 15 tips for healthy versions.
14. Avoid foods high in trans fatty acids
Trans fatty acids, also known as trans fats, are found in some margarines and spreads. They are also often added to packaged foods, but many food manufacturers have stopped using them for health reasons.
In observational and animal studies, these fats have been linked to inflammation, heart disease, insulin resistance and fat gain around the belly. If you want to reduce belly fat and protect your health, read ingredient labels carefully and avoid products that contain trans fats. They are often listed as partially hydrogenated fats.
15. Change your current lifestyle and find one that suits you
Following just one tip from the list above will not make much difference on its own. If you want good results, you need to combine different methods that have been shown to work.
Interestingly, many of these practices are things generally associated with healthy eating and a healthy lifestyle overall. That is why a long-term lifestyle change is the key to losing belly fat and keeping a slim figure.
When you have healthy habits and eat real food, fat loss tends to follow as a natural “side effect”. And that does not sound too bad, does it? In fact, anyone struggling with excess fat would surely like to achieve it. Either way, looking after your health and living life to the full benefits everyone, in every respect.
