If you're looking to lose belly fat, it's essential to understand that reducing fat intake and increasing physical activity are the two most effective ways to do so. Eating a healthy diet that focuses on plant-based foods, such as fruits, vegetables, and whole grains, and choosing lean sources of protein and low-fat dairy products can help you reduce your fat intake. Additionally, including physical activity in your daily routine is an effective way to improve your health and burn calories. However, if you have too much belly fat, you're more likely to have high blood pressure, type 2 diabetes, heart disease, dementia, and certain types of cancer, such as breast cancer and colon cancer.
In one study, thin people who followed their diet but didn't exercise were more likely to have too much visceral fat. To reduce your risk of these diseases, it's important to consume fewer calories than your body needs to maintain weight. In addition to reducing fat intake and increasing physical activity, consuming 10 grams of soluble fiber a day can help you accumulate less visceral fat over time. This can be as simple as eating two small apples, a cup of peas, or half a cup of pinto beans.
To lose weight and belly fat effectively, it's important to understand the 10-second trick to never gain weight. Two Rush experts, Dr. Rasa Kazlauskaite and Dr. Sheila Dugan, have outlined science-backed healthy tips for losing belly fat that can help you achieve a thinner waist, a flat stomach, a healthier body, and a lower risk of chronic diseases.
Exercises that increase your heart rate and make you sweat are effective for losing weight overall and reducing belly fat. It's important to do full-body strength training if you want to lose belly fat and keep it at bay for the long term. Adding adequate fiber to rich foods can also help you reduce belly fat quickly. The results of a PLOS One study conducted at McMaster University in Ontario reveal that the study subjects who exercised intensively for a single minute had respiratory and metabolic changes equivalent to those of those who exercised at a slower pace for almost an hour.If you're looking to lose belly fat quickly and effectively, reducing fat intake, increasing physical activity, consuming 10 grams of soluble fiber a day, doing full-body strength training exercises, and adding adequate fiber to rich foods are all science-backed healthy tips that can help you achieve your goals.