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6 Ways to Lose Belly Fat

Updated on March 13, 2019

Belly fat is so common that most people don't think of it as being responsible for some serious health problems. Everyone knows someone who has a little extra fat around their belly, but this harmless-seeming paunch can be a risk factor in type 2 diabetes and heart disease.

There are many effective ways to get rid of belly fat however, and below are 6 of the most common and easy to do.

Avoid Sugar

Refined sugars are incredibly unhealthy for the body. They become turned into fats by the liver which is not suited to processing such large amounts of the sweet chemical, and are then stored all over the body in our fat reserves.

Cutting out sugars is one of the simplest things to do when it comes to losing fat. Removing processed sugars and sugary drinks and switching to more healthy options is essential if you want to lose that extra flab.

Eat More Protein

Protein can be very important when it comes to losing weight as it has been shown to boost metabolism and reduce cravings. Increasing the amount of protein that you eat can boost your metabolic rate by around 80-100 calories a day. Adding more protein to your diet may be the most effective thing you can do to lose more weight.

Cut Carbs

Cutting down on carbs is another good way to lose fats. This is supported by data from many studies - when people reduce their carbohydrate intake, they lose their appetite and subsequently lose weight. There are a variety of low-carb available to choose from, each with different benefits and risks. It is important to note that carbs should not be cut out completely, but just lowered to levels appropriate for weight loss.

For those who want to see improved results they can try dropping carb intake to less than 50 g a day, which will put your body into ketosis and force it to start burning fat reserves as its primary source of fuel.

Eat More Fiber


Fiber is mostly plant matter that our body cannot fully digest and it is a common claim that eating lots of it can significantly help with weight loss. The truth is that it is mostly two types of fiber - soluble and viscous - that have the most effect on weight loss. These are the kind of fibers that bind with water at the cellular level to form a thick coating that lines the gut, slowing the movement of food through your digestive system. This essentially slows down the whole digestive process, resulting in a longer feeling of being full which in turn stops you from eating so often.

The best foods to eat for this kind of fiber are vegetable and fruit.

Regular Exercise

Everyone is aware of the correlation between weight loss and exercise, and the many many benefits of exercise cannot be listed in this article. They would require a book. Even so, it must be mentioned that regular bouts of activity targeted towards the midriff, are very effective at seeing a reduction in belly fat.

With a regimented training program that is aimed at the belly, a dedicated individual can hope to see changes within the first month or so.

Track Your Diet

Make careful notes about what you are eating and when, calculate your exact calorie intake. This is essential if you want to keep track of what you are eating and stay on track with your diet. If you do not take your diet seriously, it is all too easy to just give in to temptation.

Be strong and organized and document everything that you consume. This will help you in the long term as you can compare effort with results and see if you are happy with the progress you have made.

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