6 Tips To Lose Belly Fat

Abdominal fat is not only an aesthetic problem, it is a significant risk factor for the development of a variety of diseases, especially cardiovascular and type 2 diabetes. Therefore, melting fat from the abdomen should be a goal primarily for health reasons and only then for reflection in the mirror.

If you are not sure if you have too much fat around your abdomen, simply measure the circumference of your abdomen: if you are a man and have a belly volume exceeding 102 cm, or a woman with over 88 cm in the abdomen, you are considered a person with abdominal obesity.

Below the article we bring you 6 simple and scientifically proven effective ways to get rid of excess fat around your belly:

1. Eliminate sugars and sugary drinks from your diet

We all know that sugars are unhealthy. Studies confirm that they have a number of negative effects on human health. All excess sugar (not consumed by the body for energy production) in the liver is converted to fat and stored - and studies confirm that this fat is deposited primarily around the abdomen and liver. This in turn leads to insulin resistance and a host of metabolic problems.

Beverage sugars are even worse - your brain doesn't register them as much as solid sugars, but when you start drinking sugary drinks you just want more and more. Studies show that sugary drinks are associated with a 60% increase in the risk of obesity.

Therefore, minimize or completely eliminate sugary drinks from foods and sugars. Read the declarations and you will quickly learn how to leave on the shelf everything that has unnecessary sugars that harms your health and contributes to weight gain.

2. Increased protein intake contributes to fat reduction in the long run

When it comes to losing weight, protein is very important. Studies show that protein reduces hunger by 60%, speeds up metabolism by 80-100 calories per day, and helps reduce your intake by an average of 441 calories per day. Therefore, anyone aiming to lose weight is advised to increase their protein intake.

A study conducted by Loenneke et al. showed that the amount and quality of the protein we ingest was inversely related to adipose tissue in the abdominal area. So, if you eat more and better protein, you will have a lower risk of fat accumulation in the abdominal area.


Therefore, make an effort to increase the proportion of protein in your diet: eggs, fish, meat, dairy, beans and nuts should be a must on your plate. Also, if you find it difficult to eat enough protein in your diet, protein supplements are a great solution to supplement your diet and achieve the desired daily protein intake.

3. Reduce your carbohydrate intake

Reducing your carbohydrate intake is one of the most reliable ways to lose weight. A study by McClernon et al. has shown that reducing carbohydrate intake decreases and the feeling of hunger. Also, 2-3 times higher efficacy of low-carb diets compared to low-fat diets in fat loss was confirmed.

In addition, low-carb diets have proven to be extremely effective in losing fat in the abdomen (around the organs), which is extremely dangerous to health, Gower and Goss said.

Just avoiding refined carbohydrates (sugars, sweets, breads and bakery products) will bring positive results, and if it intensifies protein intake, the results will be noticeable very quickly.

4. Eat fiber-rich foods

Dietary fiber is most commonly indigestible, and their consumption is associated with good digestion and weight loss. But when choosing fibers, their differences should be kept in mind: priority should be given to soluble and viscous fibers, if the goal is to lose excess pounds, according to Chutkan et al.

Namely, these fibers draw on water and form a certain type of gel that "sits" in the gut. This gel slows the passage of food through the digestive tract and the absorption of nutrients. The result is a prolonged feeling of satiety and lack of appetite leading to an overall reduced calorie intake, one d prerequisite for weight loss.

A study by Howarth et al. showed that an increase in daily fiber intake by 14 grams was associated with a 10% decrease in calorie intake and a loss of 2 pounds over a 4-month period.


The best way to increase your fiber intake is through increased intake of fruits and vegetables. Also, good sources of fiber are legumes and heavy cereals, especially oats. Dietary supplements are advised to take glucomannan, which is proven to contribute to weight loss.

5. Exercise is extremely effective in removing fat from the abdomen

Regular physical activity is important for many reasons, including better health, lower risk of illness, healthy body weight, and better appearance. Since there is no training, activity or exercise that can only remove fat from the abdomen or any other critical point, exercise is effective in the overall process of weight loss and reduction of fat content.

No matter what physical activity you are doing, from walking, jogging, cycling, aerobics, fitness or any other sport activity, you will increase your calorie consumption and thus facilitate weight loss. In addition, physical activity reduces inflammatory processes, regulates blood sugar levels and a variety of other metabolic imbalances that are associated with abdominal fat.

6. Keep a nutrition diary to get an idea of ​​what and how much you eat in a day

We all understand the importance of eating and drinking during the day. But many at the end of the day have no idea how much food they have ingested, whether it is too much or too little, and how much their diet affects their health and appearance.

To get an impression of what your diet is really like and whether you are eating too little or too much, we advise you to keep a diary. After only 7 days of keeping a diary, you will be able to gain insight into your diet and make the necessary adjustments.


To help you measure up, use our Calorie Meal Calculator and you can easily calculate whether you are eating too much or too little nutrition or too little nutrition.