8 effective ways to lose belly fat

Reducing belly fat can also improve blood vessel functioning and sleep quality

Maintaining a slim waistline is not just about aesthetics; it is also linked to a longer life. Research has shown that larger waistlines are associated with a higher risk of heart disease, diabetes, and even cancer.

Reducing belly fat, particularly the harmful visceral fat around the abdomen, can also improve blood vessel functioning and sleep quality.

Although it’s not possible to target belly fat directly, losing weight overall can help shrink the waistline and reduce health risks. Here are some tips to help achieve that goal:

Try Curbing Carbs Instead of Fats

A study from Johns Hopkins found that those on a low-carb diet lost more weight than those on a low-fat diet, with an average difference of 10 pounds. The low-carb diet also resulted in a higher quality of weight loss, as it preserved lean tissue (muscle), which is often lost along with fat on traditional diets.

Think Eating Plan, Not Diet

The key is to adopt a sustainable eating plan, not a temporary diet, says Stewart, a nutrition expert. A low-carb approach typically involves choosing healthier foods, shifting away from those high in carbs and sugar, such as bread and soda, and focusing on high-fibre or high-protein options like vegetables, beans, and lean meats.

Keep Moving

Exercise is essential for burning abdominal fat, particularly because it reduces circulating levels of insulin, which signals the body to store fat. Physical activity helps the liver use up fatty acids, especially from the visceral fat deposits. Aim for 30 to 60 minutes of moderate to vigorous exercise nearly every day.

Lift Weights

Incorporating strength training into your routine can help build lean muscle mass, which burns more calories both at rest and during exercise.

Become a Label Reader

Pay attention to food labels. Some items, like low-fat yogurts, may be higher in carbs and sugars than others. Foods like mayonnaise, sauces, and dressings often contain excessive amounts of fats and calories.

Move Away from Processed Foods

Packaged goods and snacks tend to be high in trans fats, added sugar, and sodium, all of which make weight loss more difficult.

Focus on How Your Clothes Fit

As you build muscle and lose fat, your clothes may fit better, even if the scale doesn’t show a significant change. For health, your waistline should measure less than 35 inches for women and less than 40 inches for men.

Hang Out with Health-Focused Friends

Research suggests that you’re more likely to adopt healthier eating and exercise habits if your friends and family are doing the same.

By incorporating these practices into daily life, you can achieve a healthier body and reduce risks associated with excess belly fat.