Stomach fat can be a real challenge to get rid of. There are several reasons for this: If you have excess fat on your stomach, it’s probably because you have apple-shaped body fat rather than pear-shaped body fat. The former is more common in men than women and is linked to metabolic syndrome, insulin resistance and pre-diabetes. In men, excess visceral fat stored around the organs increases their risk of developing type 2 diabetes and other diseases related to insulin resistance such as high blood pressure, fatty liver disease and nonalcoholic fatty liver disease. Women with excess visceral fat also have a higher risk of developing type 2 diabetes but don’t develop fatty liver disease or nonalcoholic fatty liver disease because they don’t have the same degree of insulin resistance as men.
What is the best way to lose stomach fat?
A reduction in calorie intake is an essential part of losing fat from any part of the body, including from your stomach. The National Health Service recommends reducing your calorie intake by 500 calories per day to lose 1lb of fat per week. It’s recommended you focus on eating more healthily, including plenty of vegetables, fruits and whole grains while avoiding sugary and high-fat foods. It’s also important to reduce your portion sizes, as this will help you lose weight without feeling hungry or deprived. For example, if you usually eat three portions of vegetables per day, try eating just two portions instead. You can also try increasing your physical activity to boost your metabolism and help you burn more calories. A moderate-intensity exercise like walking at a pace that makes you slightly out of breath will burn around 300 calories in one hour. You can also try reducing your intake of alcohol. Research shows that alcohol can significantly increase fat storage around the stomach area. As well as losing stomach fat, losing weight, in general, will also reduce your blood pressure, lower your risk of developing type 2 diabetes, and make you less likely to be diagnosed with metabolic syndrome.
Watch what you eat
Among the most important things you can do for your health is to eat a healthy diet. This will help you lose weight in general, reduce your risk of developing several diseases and improve your general health and well-being. Eating a healthy diet means eating a variety of different foods from all the main food groups and avoiding high-fat, high-sugar, and high-salt foods. Eating more vegetables and fruits, whole grains and legumes, and less meat and dairy will help you get the nutrients you need while keeping your calorie intake down. Eating a healthy diet may also reduce your blood pressure and lower your risk of developing type 2 diabetes. Reducing your salt intake can also help you reduce your blood pressure. Focus on eating a variety of different foods and try to limit your intake of sugary and high-fat foods and avoid eating too much salt.
Build muscle by strength training
Combining aerobic exercise, such as running, with strength training such as lifting weights and doing exercises like squats and lunges, can help you lose fat and build muscle. Research shows that combining aerobic exercise and strength training is more effective at reducing your body fat percentage than aerobic exercise alone. Strength training is particularly important for people with excess visceral fat as it helps burn more calories and reduces your risk of developing metabolic syndrome and type 2 diabetes. Lifting weights is also an effective way of building muscle, which is particularly important for men who want to reduce their risk of metabolic syndrome and type 2 diabetes. As well as helping you lose fat, building muscle can also help you lose weight in general. Research shows that a higher amount of muscle mass can help you lose weight and reduce your risk of developing diseases like type 2 diabetes.
Try a Keto diet
A ketogenic diet, which involves eating very few carbohydrates, may help you lose fat from your stomach area. Research shows that following a ketogenic diet can help you lose more weight, reduce your blood pressure and lower your risk of developing type 2 diabetes. A ketogenic diet may also be beneficial for people with excess visceral fat as it may help reduce the production of cortisol, a hormone linked to abdominal fat. A ketogenic diet is not easy to follow and requires you to reduce your carbohydrate intake to around 5% of your total daily calorie intake. This is around 25g of carbohydrates per day for most people. It’s important to speak to your doctor before following a ketogenic diet to make sure it’s safe for you and that you don’t have any underlying health conditions that could make it dangerous for you.
Be wary of supplements and fad diets
There is no magic supplement or magical fad diet that will help you lose weight and get rid of your stomach fat. It’s important to remember that losing weight is a long-term process and often takes time. There are no shortcuts to getting rid of your stomach fat and no single diet or supplement can help you lose weight overnight. Speak to your doctor before taking any supplements as some of them may not be safe for you. Also, remember that supplements are often expensive and may not provide any benefits. Similarly, fad diets often promise quick results but rarely produce any long-term results.
Conclusion
Stomach fat is particularly common among men and can increase your risk of developing metabolic syndrome. Reducing your calorie intake and exercising regularly are two of the most effective ways of losing weight and getting rid of your stomach fat. It’s also important to eat a healthy diet and avoid eating too many sugary and high-fat foods. It’s important not to get disheartened if you have excess visceral fat, as it’s possible to reduce it by making small but healthy lifestyle changes.