5 Simple Ways to Lose Belly Fat - Based on Science

#1. Eat Less Carbohydrates
Our bodies store carbohydrates in our muscles and liver as glycogen. When we don’t eat enough carbs, these stores are depleted, which causes our bodies to burn fat for energy instead. Though you may be reluctant to cut back on carbs—especially healthy ones like whole grains, fruits and veggies—eating less of them (and especially sugar) will help you
lose weight by reducing your appetite.

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#2. Eat More Protein
If weight loss is your goal, adding protein may be the single most effective change you can make to your diet. Not only can protein help you to lose weight, but it may also help you to avoid regaining weight. If you struggle with getting enough protein in your diet, a quality protein supplement – like whey protein — is a healthy and convenient way to boost your
total intake.

#3. Eat fiber-rich foods
Eating plenty of fiber can help with weight loss. However, the type of fiber is important. It appears that mostly the soluble and viscous fibers have an effect on your weight. These are fibers that bind water and form a thick gel that “sits” in your gut. The best way to get more fiber is to eat a lot of plant foods, including vegetables and fruit. Legumes are also a good source, as well as some cereals, such as whole oats.

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#4. Avoid sugar and sugar-sweetened drinks
Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks. This includes sugar-sweetened beverages, sugary sodas, fruit juices, and various high-sugar sports drinks. Read the labels to make sure products do not contain refined sugars. Even foods marketed as health foods can contain significant amounts of sugar.

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#5. Exercise regularly
Weight training and cardiovascular exercise will reduce fat across the body. Exercise also leads to reduced inflammation, lower blood sugar levels, and improvements in other metabolic problems associated with excess abdominal fat.

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