11 natural ways to get rid of belly fat

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11 Natural Ways to get rid of Belly Fat
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• Losing fat from around the belly is a common
  fitness goal. A range of exercises and lifestyle
  changes can help people achieve this.
• Manufacturers of many specialty pills, drinks,
  and supplements claim that their products can
  lead to quick weight loss, eliminate stomach fat,
  or both.
• However, there is a lack of scientific evidence
  to confirm that these products are safe or
  effective.

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• Meanwhile, a person can lose weight and reduce
  fat through proven natural methods, including
  changing the diet and getting specific types of
  exercise.
• This article looks at some natural ways to lose
  belly fat. We also describe the factors that
  contribute to a buildup of fat in this area, and
  how this buildup can harm health.

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What makes belly fat different?

• Visceral fat  also known as abdominal, stomach,
  or belly fat is a potentially harmful type that
  surrounds organs in the abdomen. Reducing the
  amount of abdominal fat can have significant
  health benefits for some people.
• Visceral fat releases hormones that can
  leadTrusted Source to type 2 diabetes, heart
  conditions, and other health problems. It is
  sometimes called active fat because of its
  active role in producing various hormones.

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• This type of fat is less visible than
  subcutaneous fat, which sits just below the skin.
  However, a tangible increase in waist
  circumference can indicate can increase in
  visceral fat.
• Visceral fat is highly responsive to what a
  person eats. Making key dietary changes and doing
  the right kinds of exercise can reduce levels of
  this type of fat.
• The following sections look at specific ways to
  help get rid of belly fat.

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1. Focus on low calorie foods

• One of the most effective ways to lose body fat
  is to eat fewer calories than the body burns.
  This leads to fat loss throughout the body,
  including the abdomen.
• Eating fewer calories than the body uses up
  creates a caloric deficit. This can help burn
  both visceral fat and excess subcutaneous fat.
• Also, low calorie foods are often more nutritious
  than high calorie foods.
• Eating fewer foods that are high in calories and
  low in nutrition  for example, processed foods,
  baked goods, and french fries is a beneficial
  way to create a caloric deficit and improve
  health.

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2. Eliminate sugary drinks

• Taking in excess sugar seems to be a main driver
  of weight gain, especially in the abdominal area.
• A high sugar intake may increaseTrusted
  Source levels of visceral fat by promoting
  insulin resistance and spurring inflammation
  throughout the body.
• It can be easy to consume high levels of sugar in
  drinks without realizing it. Check the sugar
  contents of beverages such as soda and sweetened
  tea and coffee.
• For many people, reducing the amount of sugar in
  hot drinks and eliminating soda can remove excess
  sugar from their diets.

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3. Eat fewer refined carbs

• Refined carbohydrates are low in nutritional
  value but high in calories. These carbs are in
  white bread, refined grains, and sugary foods and
  drinks.
• ResearchTrusted Source has also linked refined
  carbs to the development of abdominal fat.
• Try replacing refined carbohydrates with complex
  carbohydrates. These exist in fruits, vegetables,
  and whole grain foods.

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4. Eat more fruits and vegetables

• Fruits and vegetables can provide complex
  carbohydrates, which are a healthful, low calorie
  alternative to refined carbohydrates.
• Fruits and vegetables also add fiber to the
  diet. ResearchTrusted Source suggests that fiber
  can reduce the risk of type 2 diabetes a
  condition linked with visceral fat accumulation
  and overweight and help regulate blood sugar.

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5. Go for lean proteins

• Lean protein sources include nuts, legumes, and
  lean meats. Adding these to the diet can
  help encourage feelings of fullness after eating
  and reduce cravings for sugary snacks.
• At the same time, it can help to reduce or
  eliminate the consumption of fatty meats,
  including beef and processed meats.

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6. Choose healthful fats

• Some dietary fat is necessary in a healthful
  diet, but not all fat sources are equally
  beneficial.
• Saturated fats and trans fats can harmTrusted
  Source the heart, increasing the risk of heart
  disease and stroke. They can also lead to weight
  gain and are closely linked with the development
  of visceral fat.