You’ll also learn how to get a flat tummy, get rid of the muffin top, and get the body you’ve always wanted.

This book is designed to be the last resource you’ll ever need on how to get rid of belly fat. It is packed with information that will help you not only reduce belly fat, but also to maintain a healthy lifestyle.

The tips and strategies in this book are meant to be easy to implement, so you can start to see results right away.

How to reduce belly fat with diet

1. Eat plenty of soluble fiber

Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.

Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food.

1. Eat plenty of soluble fiber

Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.

Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food.

What’s more, soluble fiber may help fight belly fat.

An observational study of over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period.

Make an effort to consume high-fiber foods every day. Excellent sources of soluble fiber include:

• flaxseeds

• shirataki noodles

• Brussels sprouts

• avocados

• legumes

• blackberries

• flaxseeds

• acacia fiber

2. Avoid foods that contain trans fats

Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.

They’re found in some margarines and spreads and also often added to packaged foods, but many food producers have stopped using them.

These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies.

A 6-year study found that monkeys who ate a high-trans-fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat.

To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as “partially hydrogenated” fats.

3. Don’t drink too much alcohol

Alcohol can have health benefits in small amounts, but it’s seriously harmful if you drink too much.

Research suggests that too much alcohol can also make you gain belly fat.

Observational studies link heavy alcohol consumption with a significantly increased risk of central obesity — that is, excess fat storage around the waist.

Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether if you enjoy it, but limiting the amount you drink in a single day can help.

4. Eat a high protein diet

Protein is the most important nutrient for fat loss. Protein has been shown to reduce belly fat and weight gain in numerous studies. One study found that people who ate more protein had less belly fat than those who ate less.

Protein is also the most filling nutrient, which can help you eat less and lose weight. Try to include a source of protein in every meal and snack. Good sources of protein include:

• meat

• fish

• eggs

• dairy

• legumes

• tofu

• tempeh

• seitan

5. Reduce your stress levels

Chronic stress can lead to weight gain and increased belly fat. This is because when you’re stressed, your body releases the hormone cortisol. Cortisol can lead to overeating and cause weight gain.

Stress can also lead to emotional eating or eating out of boredom. If you’re often stressed, you may find it difficult to stick to a healthy diet. Instead, you may be more likely to eat high-calorie, high-fat foods. This can lead to weight gain and increased belly fat.

To reduce your stress levels, you can try:

• getting enough sleep

• practicing yoga

• meditating

• taking a walk

• spending time with friends and family

• talking to a therapist

6. Don’t eat a lot of sugary foods

Sugary foods and drinks can cause an increase in fat around your abdomen. Try to cut out or at least limit sugary foods and drinks, such as:

• soda

• candy

• baked goods with added sugar

• sweetened cereals

• desserts

• sweetened coffee or tea

• fruit juice

• sweetened alcoholic beverages, like cocktails

Instead, try to satisfy your sweet tooth in a healthy way, like with fresh fruit. If you do have a sweet treat, try to have it with a meal, so it’s not the only thing you’re eating.

7. Do aerobic exercise (cardio)

Aerobic exercise (cardio) is an effective way to improve your health and burn calories.

Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial.

In any case, the frequency and duration of your exercise program are more important than its intensity.

One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared to those who exercised 150 minutes per week.

Try to do aerobic exercise for 30 minutes most days of the week. You can also do high-intensity intervals or combine steady state cardio and intervals.

8. Cut back on carbs

Carbohydrates are found in many foods, including fruits, grains, and dairy. They can be either simple (added) or complex (natural).

Simple carbs are digested quickly, and they can cause spikes in blood sugar levels and overeating. Added sugars are simple carbs. Try to avoid them as much as possible. Look out for them in foods like:

• white bread

• cookies

• candy

• white pasta

• sugary drinks

Complex carbs, on the other hand, are digested slowly and don’t cause spikes in blood sugar levels. They’re also thought to help with weight loss.

A low-carb diet can help you lose weight and improve health. However, there isn’t a specific diet that’s best for belly fat. An eating pattern that you can stick to in the long term is the best option for you.

Try to add more complex carbs into your diet, like whole grains, beans, and vegetables, and reduce simple carbs, like sugar and refined grains.

especially refined carbs

Refined carbs are carbs that have been processed to remove the bran and germ. This gives them a finer texture and helps them last longer. But it also removes most of the fiber and nutrients.

Refined carbs include sugars and grains that have been stripped of fiber, such as white rice and bread. Studies have shown that people who eat a lot of refined carbs tend to have more visceral fat than those who eat whole grains.

9. Replace some of your cooking fats with coconut oil

Coconut oil is one of the healthiest fats you can eat.

Studies have shown that coconut oil is better at raising the good HDL cholesterol in your blood, which can help reduce the risk of heart disease, than other cooking oils.

It also has a high smoke point, which makes it a good option for cooking at high temperatures.

Replace some of your other cooking fats with coconut oil to help reduce belly fat.

10. Perform resistance training (lift weights)

Resistance training, also known as weight training or strength training, is important for improving and maintaining muscle mass.

It also helps to spike our metabolisms, which means your body burns more calories at rest.

Lifting weights is the best way to increase your muscle mass. Muscle is more metabolically active than fat.

Conclusion

Belly fat is a common problem for many people. The key to reducing belly fat is to make changes to your diet and lifestyle that you can maintain over time. For the best results, aim to lose weight slowly, at a rate of about 1 to 2 pounds a week. To accomplish this, you’ll need to cut out or burn an extra 500 to 1,000 calories a day.

When you take steps to reduce belly fat, you’ll reap many health benefits. For example, you’ll lower your risk of chronic diseases, such as heart disease and type 2 diabetes. Belly fat can also affect your self-esteem. There’s a strong link between obesity and poor self-image. Losing belly fat can boost your confidence and help you feel better about yourself.

Share.