Belly fat, also called visceral fat, is harmful for health. Unlike subcutaneous fat, visceral fat surrounds vital organs like liver and pancreas and in return increases the risk of type 2 diabetes, cardiovascular diseases, and metabolic syndrome. So, how can i get rid of belly fat fast?
According to the World Health Organization (WHO), a waist circumference above 40 inches for men and 35 inches for women is linked to higher risk of cardiac disease.
Losing Belly Fat
Abdominal fat or belly fat, particularly visceral fat, is associated with insulin resistance, inflammation, and type 2 diabetes. Research in Diabetes Care (2024) indicates that medications such as empagliflozin and liraglutide can lead to a considerable reduction of abdominal fat and liver fat.
Calorie restriction, low-carbohydrate or Mediterranean diet, and aerobic or HIIT exercise decrease visceral fat by 10–20% within 12 weeks.
Hormonal balance is also important—excess cortisol and poor sleep lead to belly fat, and good sleep and stress control enhance metabolism.
Effective combination of diet, exercise, and hormonal control can decrease belly fat and enhance metabolic health. Clinical trials have demonstrated measurable decreases in visceral adipose tissue.
Ways to Reduce Belly Fat
The food you eat, the exercise you do, and managing stress till eating healthy and active routine make a person healthy, active and free from diseases. They play the biggest role in maintaining your body and health. Here are some effective ways that help to reduce belly fat.
Eating High Protein Diet
Eating more protein in a diet helps to increase metabolism, preserve lean meat, and control diet.
A study published in the American Journal of Clinical Nutrition shows that those who eat 20 to 30% of calories from protein are more likely to lose abdominal fat as compared to those that take a non-protein diet.
Protein rich diets also help to reduce appetite by increasing satiety hormones. Its sources include lean meat, fish, eggs, beans, and Greek yogurt.
Cutting Down Carbs and Sugars
Eating carbs can spike the blood sugar levels in the body and store fat around the belly. Also, sugary drinks contribute to fat buildup in the liver and abdomen.
A study in Journal in Clinical Investigation shows that consuming fructose sweetened beverages increases visceral fat in overweight individuals. So, by cutting down excess carbs and sugars, it helps by not storing excess fats.
Increase Fiber Intake
Soluble fats help to feel full for long periods of time and reduce fat absorption by reducing digestion. Research in Journal Obesity showed that every 10 grams increase of soluble fiber per day was linked to 3.7% reduction in visceral fat in 5 years. Fiber also feeds healthy gut bacteria which improve metabolism and regulate fat storage.
Eating Healthy Fats
Healthy fats support your heart health and keep you satisfied and help to increase metabolism and belly fat. A study in the journal Diabetes Care finds that people who replaced saturated fats with monounsaturated fats experienced lower fat accumulation and better insulin sensitivity.
Visceral fat reduction and inflammation lowering is being done by taking omega 3 fatty acids. It is done by replacing unhealthy fats like margarine, butter, processed oils to healthy fats that are extra virgin oil or avocado oil for cooking or salads.
Exercise Consistency
Spot reduction is a myth. You cannot lose belly fat by doing crunches alone. Instead, a combination of exercises can help to reduce belly fat more effectively. Calories are burnt and heart health can be improved by cardio or aerobic exercises.
Strength training builds muscle which boosts metabolism. Short bursts of intense training with rest shows that they burn more belly fat than steady state cardio. Core focused exercises do not directly burn belly fat, but they strengthen the abdominal muscles for better tone.
Manage Stress Levels
Stress triggers a hormone, cortisol, that encourages fat storage around the mid-section. To manage stress, practice relaxation techniques, prioritize hobbies and social connections to keep stress in check.
Also avoid emotional eating by finding healthier copy mechanisms. A studydemonstrated that higher cortisol levels were strongly associated with increased abdominal fat. 30 minutes of relaxation or yoga, meditation can help to regulate cortisol.
Get Enough Sleep
Poor sleep disrupts hormones, increases hunger hormones and decreases satiety hormones that lead to cravings and fat storage. Study shows that people who sleep less than 6 hours are more likely to gain belly fat.
So, to avoid this gain of weight try to avoid consistent bedtime routine, quality sleep of at least 7 to 9 hours per night and avoid screen before sleep.
Stay Hydrated
Drinking enough water to stay hydrated, reduce bloating and help to control appetite. Drink water maximum throughout the day. Replace sugary drinks with herbal teas or sparkling water. Drink before meals to get hydrated.
A randomized control trial in obesity shows that people who drink 500 ml water before meals lost 44% more weight as compared to those who did not.
Be Consistent
Belly fat does not disappear overnight, it requires consistency and time. Quick diets like fad diets are quick access to lose weight that is not good for overall health and often lead to quick regain of fat. Instead of quick access, go for long term habits that promote overall health and well being.
Key Takeaway
How can i get rid of belly fat fast? Losing belly weight is not just aesthetics, it’s about getting an ideal weight, making yourself safe from getting different kinds of diseases.
By eating a balanced diet, exercising regularly, sleeping, and hydration can help to reduce weight and feel stronger and healthier. Quick plans are temporary, try to be consistent and results will take longer but are permanent.
