How to Lose that Stubborn Belly Fat Fast with Scientific Basis

Belly fat is a common problem that men and women share. They are a nuisance. It makes it harder and impossible for you to wear the clothes you want. And most of all, belly fat is harmful to health.

According to professionals, belly fat (also called visceral fat) has a detrimental effect on health. It increases the risk of Type 2 diabetes, heart problems, hypertension, and other health issues.

How to Lose Belly Fat

Losing belly fat is the key to avoid metabolic diseases and other health issues associated with this condition. Below are the different methods on how to lose belly fat, according to science.

#1 Eat the Right Kind of Foods

Skipping meals is not the answer to getting rid of stubborn belly fat. Studies show that skipping meals can lead to overeating due to hunger. The best solution is to eat right and on time.

Make sure to eat three meals a day and some snacks in between. However, pick out the right type of food. Choose plenty of soluble fiber since such food passes through the digestive system easily. Likewise, fiber-rich food promotes weight loss and helps you feel full.

Examples of fiber-rich food are the following:

  • Brussel sprouts
  • Apples
  • Avocados
  • Strawberries and blackberries
  • Legumes
  • Whole grains

Furthermore, avoid eating foods that contain trans-fats.

Trans-fats are formed by pumping hydrogen into unsaturated fats. Too much consumption of trans- fats can lead to inflammation, heart disease, and belly fat gain.

Indeed, the body needs fat for energy. But it does not mean you can eat all kinds of fats out there. The best choice is unsaturated fat – referred to as healthy fats- such as Omega-3 and Omega-6 fatty acids that are found in salmon, tuna, and other seafood.

#2 Exercise at Full Intensity

Low-impact workouts are good for beginners. It does not take a toll on the body but allows it to lose weight and build strength. However, low-impact exercises are not enough to burn belly fat. What you need is more strength training.

Strength training is more intense, causing the body to exert effort and burn more calories. Thus, it can help you lose weight in a shorter span.

Aside from strength training, perform other workouts and switch it from time to time. Likewise, add more intensity to each exercise as you progress for better results.

#3 Stop Stress

Stress is one of the primary causes of belly fat and weight gain. The cortisol, which is the body’s main stress hormone, increases the number of fats in the body when stressed. Also, stress triggers overeating and other unhealthy vices.

#4 Drink Small Amounts of Alcohol

Drinking a moderate amount of alcohol won’t cause harm to the body. But excessive drinking of alcoholic beverages is hazardous to health.

Professionals say that too much alcohol drinking develops obesity and excess fat storage, especially around the waist. Hence, it increases the risk of health problems, such as heart disease and diabetes.


Eating nutritious food, regular exercises, and getting rid of unhealthy vices is the way to losing that stubborn belly fat. In a nutshell, following a healthy lifestyle reduces your chances of getting illnesses.

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