1. Eat plenty of soluble fiber
Soluble fiber in the diet can aid weight loss and reduce belly fat by slowing digestion and promoting satiety through gel formation in the digestive system, supported by research.
2. Avoid foods that contain trans fats
Trans fats result from hydrogenation of unsaturated fats like soybean oil. Although once common in margarine, spreads, and packaged foods, most food manufacturers have ceased their usage.
3. Moderate your alcohol intake
Excessive alcohol consumption may increase the risk of accumulating belly fat, despite potential health benefits associated with moderate drinking, as per research.
4. Eat a high protein diet
Protein plays a vital role in weight management by boosting the fullness hormone peptide YY, reducing appetite, raising metabolism, and preserving muscle mass during weight loss, according to multiple studies.
5. Reduce your stress levels
Elevated cortisol levels from stress stimulate appetite and belly fat accumulation, according to research.
6. Don’t eat a lot of sugary foods
High consumption of fructose in sugar may contribute to chronic ailments such as heart disease, diabetes, and fatty liver disease, as well as increased belly fat, according to research studies.
7. Do aerobic exercise
Aerobic exercise (cardio) is beneficial for health and calorie burning, and can effectively reduce belly fat, although research is inconclusive about whether moderate or high intensity exercise is more effective.
8. Limit sugar-sweetened beverages
Drinking sugar-sweetened beverages, high in fructose, may increase belly fat, as evidenced by a study in individuals with type 2 diabetes, with even one serving per week potentially causing accumulation.
9. Drink green tea
Green tea is a highly nutritious drink containing caffeine and the antioxidant EGCG that can enhance metabolism, according to studies.
10. Consider intermittent fasting
Intermittent fasting, alternating between eating and fasting, is a popular weight loss approach, with methods like 24-hour fasts or daily 16-hour fasts with an 8-hour eating window.