Science-Backed Belly Fat Loss Tips

Abdominal obesity increases the risk of chronic diseases. Eat more protein, drink less alcohol, and lift weights to decrease belly fat.

Eat plenty of soluble fiber

Food moves slower through your digestive tract when soluble fiber gels with water.

Trans fats should be avoided

They were once in various margarines, spreads, and packaged foods, but most food companies no longer use them.

Moderate alcohol consumption

Cutting back on alcohol may lower waist size. Limiting your daily intake can help, but giving it up totally is not.

High-protein diet

The fullness hormone peptide YY lowers hunger and improves fullness when protein consumption is high.

Reduce stress.

Stress causes the adrenal glands to release cortisol, which causes belly fat.

Avoid sugary meals.

Fructose in excess can cause numerous chronic disorders.

Aerobic exercise

Compared to 150 minutes of aerobic activity each week, postmenopausal women who exercised 300 minutes shed more fat from all locations. 

Do resistance training

Strength training, or resistance exercise, helps maintain and grow muscular mass.

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