18 Science-Backed Tips to Lose Belly Fat and Tighten Stomach Effectively
18 Science-Backed Tips to Lose Belly Fat and Tighten Stomach Effectively Fastest Ways to Lose Belly Fat Excess abdominal fat, also known as visceral fat, isn’t just a minor inconvenience that makes your body appear unattractive and your clothes feel tight, it also has numerous serious health implications, such as heart problems, type-2 diabetes, hypertension, and many other health conditions. If you’re struggling to lose belly fat, you might be aware that it’s quite difficult to reduce belly fat fast. However, there are plenty of things you can do to speed up the process and achieve a firm and toned stomach.Here are a few science-backed effective tips on the fastest ways to lose belly: 1. Limit Intake of Foods with Trans Fat Plenty of mainstream cooking oils, margarine, spreads, and packaged foods contain trans fats. These are the type of fat produced by the addition of hydrogen to unsaturated fats, like soybean oil. Many observational and animal studies suggest a correlation between these fats and health issues, such as heart disease, inflammation, stroke, fat gain on the stomach, and inflammation.A 6-year study performed on monkeys found that monkeys who were fed a diet with high trans fats gained 33% more fat on their abdomen as compared to those who ate a diet with high monounsaturated fat. So, the next time you go grocery shopping, read the labels carefully and avoid products with trans or hydrogenated fats. 2. Intake a High Protein Diet Protein plays a significant role in various body functions, especially building muscle mass that amps up metabolic rate and reduces your calorie consumption, helping to prevent belly weight gain. Also, it releases a hormone (PYY) that makes you feel full and curbs out your appetite. Many studies show that eating a high protein diet reduces belly fat in people as compared to those who consume lower amounts of protein. Some great food sources for protein include fish, whey protein, eggs, meat, beans, and dairy products. 3. Avoid Sugary Foods Research suggests that cutting back on sugary treats, drinks, and processed foods with added sugar can be a great way of starting your journey to a slimmer tummy. When you ingest sugar in excess, fructose in it can pave the way to various chronic health issues, including type-2 diabetes, obesity, cardiovascular diseases, and fatty liver. Another study demonstrated a positive relationship between high sugar consumption and belly fat. Read next: Simple Diet to Help you Lose Belly Fat 4. Reduce Alcohol Consumption We all know that too much alcohol can be bad for your health. What many of us might not know is that according to research, it also contributes to belly fat accumulation.In light of various observational studies, it’s safe to say that heavy alcohol intake is positively associated with an increased risk of gaining fat around the waistline, also called central obesity. Limiting the amount of alcohol you consume in a day may assist in decreasing your waist circumference. A study on more than 2000 participants indicated that people who had one drink per day on average had less tummy fat than those consumed less regularly but in high amounts. 5. Do Aerobic Exercise Aerobic exercises can be helpful in building muscle mass and burning more calories during the day. Some of the easiest and most effective aerobic workout to lose belly fat are running, swimming, jogging, and biking.Research studies recommend cardio as one of the most operational methods of getting a flatter belly. Nevertheless, the results regarding moderate or high-intensity exercises being more effective are still not definite. One thing is clear that how often and for how long you indulge in aerobic exercise sessions is more decisive than the intensity of your workout. 6. Use Belly Tightening Creams How to lose lower belly fat? This is probably one of the most convenient yet effective methods of reducing excess fat deposits and saggy skin around your abdomen. The treatment is non-invasive so don’t have to worry about any potential adverse effects, downtime, and discomfort. Simply slather a tummy firming cream to the problem area and experience a visibly firmer and slimmer waistline in just a few weeks. If you find it mind-boggling to find the right tummy cream that tackles all your concerns, we are here to help you make the best decision. Italian brand GUAM offers a variety of belly tightening creams aimed at breaking down deep-rooted fat deposits, bringing back elasticity to the skin, and drawing out excess water and toxins. The advanced formula of the creams is enriched with 100% natural bioactive compounds, mainly Guam Algae, Black Tourmaline, Marine Clays, Essential Oils, and Plant Extracts. The effectiveness of the Guam Tummy Tightening Creams is supported by a series of clinical trials. Recommended Belly Creams: Belly Tightening CreamGUAM Stomach Cellulite Cream with Infrared Heat This belly tightening cream has a triple effect: cellulite reducing, tummy skin tightening and reducing belly fat. A natural answer to how to lose lower belly fat.It contains Caffeine, Seaweed extract, Bitter orange phytoextract and powered by essential oils and other natural plant extracts. Formulated with Black Tourmaline this infrared stomach tightening cream dissolves fatty tissue in stomach and transforms loose skin for noticeably smooth, cellulite-free results you’ll love. Intensive cell-activating natural ingredients stimulate cell metabolism, microcirculation, firm belly skin, and breakdown of fatty deposits in the abdomen area. Learn more GUAM Duo Slimming Tummy Cream, Stomach Skin Tightening Innovative skin tightener for stomach with Guam Seaweed, Noirmoutier sea spring water, and Pink Pepper extract. This tightening targets skin tummy cream stubborn belly fat deposits under the subcutaneous layer of the stomach and waist. Thanks to its lipolytic action it triggers fat breakdown, remodels the silhouette, firms and tightens belly skin, improves microcirculation. Clinically proven formula makes it one of the best skin tightening cream for stomach. Learn more 7. Add Fatty Fish to Your Diet Fatty fish is an abundant source of essential fatty acids (omega-3) and high-quality protein needed to protect the body against various health issues. Studies also support the function of omega-3 fatty acids in reducing abdominal or visceral fat. Experimental studies on adults and children suffering from fatty liver condition showed a noticeable decrease in fat deposits on the liver and belly after consuming fish oil supplements. To get your weekly supply of omega-3 fats, eat salmon, sardines, anchovies, herring, and other fatty fish 2 or 3 times a week. 8. Give Intermittent Fasting a Shot Using alternate days of fasting along with time-restricted feeding can be useful in reducing and eliminating abdominal fat. It has become one of the latest and most talked-about trends in the weight loss domain. Intermittent fasting is basically an approach to eating that involves cycles consisting of phases of fasting and phases of eating. One way of adopting this weight loss method is fasting for 24 hours once or twice per week. Another method is a 16-hour fast every day followed by 8 hours of eating. A study showed 4 to 7% in belly fat reduction of participants within a period of 6-24 weeks. 9. Load Your Diet with Soluble Fiber Soluble fiber in your diet is responsible for absorbing water and transforming it into a gel that reduces the speed of food passing through the digestive tract. Studies suggest that this process makes you feel full for longer, reducing your need to eat again. This mechanism doesn’t just naturally promote weight loss but may also lower the count of calories absorbed by your body. According to an observational study conducted on around 1100 adults, a 3.7% reduction in the belly fat gain was noticed for every 10-gram increase in soluble fiber consumption. Some of the foods with high soluble fiber content are shirataki noodles, legumes, flax seeds, avocados, and Brussels sprouts. 10. Give Stomach Body Wraps a Try Body wraps for tummy tightening are another safe, effective, and natural remedy to reduce stubborn fat cells accumulated under the skin, tighten loose skin, and boost lymphatic drainage. However, the key to ensure optimal results is to choose a formula with natural active ingredients with lipolytic properties. Guam takes pride in bringing you premium-quality ingredients in their potent and purest form to provide instant and noticeable results. Guam Body Wraps for Tummy are designed with Guam Seaweed, Phytoextracts, Black Tourmaline, and Essential Oils that break down fatty tissue, repair and renew damaged cells, improve microcirculation, remove toxins, and rejuvenate the skin. Clinical studies support the claims made by Guam Body Wraps for Tummy in yielding a tighter and slimmer body. Tummy Tightening Anti-Cellulite Body Wrap with Infrared Heat Specifically designed to firm belly and waist, this anti-cellulite stomach body wrap uses a special blend of natural Essential Oils and Guam Seaweed Mud with Far Infrared Rays (FIR) to get dramatic results from the very first treatment. Visibly smooths out lumps and bumps, tightens loose skin, and reduce fatty tissues for a toned tummy you can’t wait to show off.Benefits:Instantly reduces cellulite on stomach, back, and love handlesHelps to lose lower belly fat.Firms loose skin and improves elasticityVisible stomach-tightening results in just one treatment Learn more Read next: how to get rid of cellulite on stomach! 11. Reduce Your Carb Intake Minimizing your carb intake (particularly refined carbs) is considered to be helpful in getting rid of excess body fat, including belly fat. Studies suggest that avoiding refined carbs and switching to unprocessed starchy carbs can stimulate the metabolic function and decrease abdominal fat. A number of studies also propose that consuming 50 grams of carbs daily can facilitate a reduction in belly fat in obese people, those prone to type-2 diabetes, and women suffering from PCOS. Some of the healthier alternatives to refined carbs are foods with low glycemic index, such as oats, vegetables, legumes, and barley. 12. Keep Your Stress Levels Checked Stress can be harmful to your body along with your mental health and lead to fat storage in the body. The body starts to store more fat in reaction to the increased release of a stress-related hormone (cortisol), which leads to increased appetite and promotes abdominal obesity. Also, stress can act as a trigger for unhealthy eating habits in many people hence increasing an amount of unwanted belly fat. Therefore, work on keeping your stress levels under control and engage in stress-relieving activities, like meditation, yoga, and deep breathing techniques. 13. Drink Green Tea The incredible health benefits of green tea are not hidden from anyone. This immune-boosting beverage is packed with antioxidants, especially EGCG or epigallocatechin gallate, and caffeine. Both these elements are known to stimulate metabolic function, which contributes to burning belly fat faster.However, for burning fat, the body needs to break it down in the cells and move it to the bloodstream. Green tea helps in the process by improving the effect of hormones (such as norepinephrine) that aid in fat-burning. The antioxidant EGCG belongs to the group catechins, scientifically proven to assist in losing abdominal fat. The fat-reducing action of green tea can be further enhanced when it’s combined with exercise. 14. Get Ample Quality Sleep Getting plenty of quality sleep is helpful in maintaining and enhancing various aspects of your health. Sleep is no exception. Evidence suggests that lack of sleep can lead to weight gain, including abdominal fat gain.A study conducted on more than 68,000 women for a period of 16 years showed women who had less than 5 hours of sleep a night were more prone to gaining weight as compared to those who have 7 or more hours of sleep. Also, other than getting plenty of sleep (at least 7 hours) per night, it’s highly significant that you get quality sleep. Sometimes, sleep disorders can also interfere with the quality of sleep and lead to weight gain. So, if you’re facing any such issue, consult your physician. 15. Avoid Drinking Fruit Juices If you believe that you can achieve a slim and fit body by drinking fresh fruit juice, you might need to reconsider. While fruit juice is great for getting plenty of essential vitamins, minerals, and antioxidants, it also contains a high amount of sugar just like sugary drinks and soda. 240 milliliters of apple juice has 24 grams of sugar and half of this sugar content is fructose. Studies show that consuming large quantities of fruit juice can increase the risk of gaining belly fat. If you’re aiming to get rid of excess belly fat, swap fruit juices with healthier options, such as water, green tea, and sparkling water with lemon. 16. Start Strength Training Regular strength training or resistance training for the full body can be effective workout to lose belly fat and prevent it from returning in the long run. That’s because it helps to gain and preserve muscle mass which replaces fat. Also, when your muscles are metabolically active due to resistance training, your calories will keep burning even after the exercise sessions and melt away overall body fat. A study carried out to examine the effects of resistance training in people with diabetes, fatty liver disease, and prediabetes also showed its effectiveness in reducing abdominal fat. Another study on overweight teenagers portrayed strength training in combination with aerobic exercise to be useful in visceral fat loss. 17. Include Apple Cider Vinegar to Your Diet Apple cider vinegar has been around as a health tonic for hundreds of years for its convincing health benefits, such as reducing higher levels of blood sugar. According to various animal studies, acetic acid in apple cider vinegar has proven to help in reducing fat accumulation around the waistline. A 12-week experimental study involving obese men showed that taking 1 tablespoon of ACV every day resulted in a reduction of half-inch in the waistline. Since apple cider vinegar is acidic in nature, it’s recommended to dilute it before use. Taking 1 to 2 tablespoons of ACV per day is considered safe. 18. Increase Your Probiotic Intake Research has shown various bacteria to help with weight loss when consumed in the right balance, including the group of bacteria called Lactobacillus. Probiotic is among such bacteria, present in certain foods, which can be useful for those striving to lose belly fat. The bacteria are also known for a number of other health-promoting actions, such as improved gut health and immune system. You can incorporate probiotic into your diet by simply eating more foods with probiotic in them or taking probiotic supplements. Make sure you find the supplement with the right kind of bacteria that assists in abdominal fat reduction. Final Word Fat storage around the belly is considered to be one of the most dangerous locations as it can lead to a myriad of health concerns, including raised blood pressure, heart diseases, fatty liver disease, and type 2 diabetes. Losing deep abdominal fat can be challenging sometimes and may require a well-rounded approach rather than sticking to just exercise, diet, supplements, or topical products. There is no magic pill to lose lower belly fat, so be consistent, committed, and patient to achieve lasting results. We hope the lifestyle changes and approaches discussed above will help you achieve your goals and and this guide will help you to find the fastest ways to lose belly fat. Author of the blog Yana NesterovaYana is the writer behind the Guam Beauty blog who firmly believes in the concept that beauty begins in a person’s head, not in the mirror. Therefore, she strives to encourage her readers, who are beauty and skincare enthusiasts, to bring mindfulness into their skincare rituals by making more conscious choices. Her philosophy is to enable her readers to salvage mental peace and optimal health by living more mindfully and achieving their skin and body goals throughhealthier choices.
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