8 Ways to Lose Belly Fat and Live a Healthier Life

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Reducing your carb intake can be very beneficial for losing fat, including abdominal fat. Aerobic exercise (cardio) is an effective way to improve your health and burn calories. Excess sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar.

Too much belly fat can increase your risk of certain chronic conditions. Drinking less alcohol, eating more protein, and lifting weights are just a few steps you can take to lose belly fat. And the problem is worse for those who are not physically active. Loss of muscle mass decreases how quickly the body uses calories.

Increased cortisol further adds to fat gain around the middle (21). Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the stress hormone. Observational studies link heavy alcohol consumption to a significantly increased risk of developing excess fat storage around the waist (11, 12). To help reduce belly fat, read ingredient labels carefully and stay away from products that contain trans fats. Having excess belly fat can negatively affect health and may contribute to several chronic conditions. That extra belly fat does more than just make it hard to zip up a favorite pair of jeans, though.

To lose 1 pound a week, you have to eliminate 500 calories from your diet every day. This is because 3,500 calories equals about 1 pound of fat. Keep in mind that there’s some older evidence suggesting intermittent fasting may negatively affect blood sugar control in internet women but not men (67). One popular method involves 24-hour fasts once or twice per week. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period. Taking probiotic supplements may help promote a healthy digestive system.

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Information provided on Forbes Health is for educational purposes only. Your health and wellness is unique to you, and the products and services we review may not be right for your circumstances. We do not offer individual medical advice, diagnosis or treatment plans. For personal advice, please consult with a medical professional. However, everyone should take the same basic approach to lose weight, regardless of sex or gender.

Even natural sugars, such as real honey, should be used in moderation. To help reduce belly fat, engage in activities that relieve stress. Research shows that high cortisol levels look at this increase appetite and drive abdominal fat storage (19, 20). Studies show that this fiber may promote weight loss by helping you feel full, so you naturally eat less (3, 4).

Also, be sure not to arch your back – it can lead to back problems if you do. If you have a bad back, consider talking to your doctor before starting this exercise. This means elevating your body off the you could try this out ground with your arms (think of the “up” position of a pushup). Remember to keep your body straight and your pelvis tucked slightly. Your arms should be shoulder-width apart with both palms on the floor.

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