7 Ways (Proven by Science) to Lose Belly Fat

Has your weight fluctuated during the pandemic? This is normal, even more so with the stress that accompanies these times. According to the American Institute of Stress, there is a correlation between spikes in the (stress) hormone cortisol and weight gain, and specifically, increased belly fat. The point is that the concern with accumulation in this region is not just aesthetic. Exaggerated belly fat increases the risk of diabetes, cardiovascular disease, stroke and even colorectal cancer, so it is recommended to lose abdominal fat.

But cutting that fat off can be even more difficult for women, especially as they age. According to the endocrinologist Daniela Fiorin Cubas this happens because in the climacteric (pre-menopause period), estrogen levels drop and, consequently, the deposit of fat visceral begins to become more apparent leading to increased volume abdominal. “This is a physiological process that can be avoided by adjusting the energy balance, through a balanced diet and regular physical exercise”, he explains.

HOW TO LOSE ABDOMINAL FAT, ACCORDING TO SCIENCE

1

DO ABDOMINALS, YES

You’ve heard that spot exercises don’t work for spot fat loss, right? That’s because we lose fat all over the body and not in a concentrated way.

But a study found that there is, yes, how to give that little help so that the burning is a little higher in certain regions. In the study, volunteers did two scenarios: cardio workouts without anything before and cardio workouts after doing belly strength training. What was found was that fat burning was greater in the region measured when doing strength training beforehand. That’s because strength exercises lead to greater blood flow in the region, raising the burning in the area during cardio.

So, before starting your cardio classes, do planks (isometric exercises were used in the study) or a few series of sit-ups to stimulate the burning of fat in the region.

two

CUT THE PROCESSED

Especially refined carbohydrates and sugars. That doesn’t mean you should never eat these things, but research published in the Journal of Nutrition found that cutting out refined carbs — even more so than fat — leads to fat loss.

– (OsakaWayne Studios/Getty Images)

But be careful, do not cut the nutrient completely as this can have the opposite effect of what you want and lead to several health problems.

Start with a diet high in whole grains (which a newly published study links to less waist circumference increase compared to a diet full of refined grains like white bread and pasta), white meats (like chicken and fish) and good fats (like olive oil and avocado).

3

REDUCE ALCOHOL

Too much alcohol is associated with belly fat. According to research, just adding one alcoholic drink a day increases your waist circumference – and yes, that includes wine, unfortunately.

It’s OK to have a drink to celebrate an occasion, just don’t make it a daily habit.

4

DRINK A LOT OF WATER

In addition to the lack of water leading to swelling, which gives the impression of more belly, it also causes the metabolism not to work properly. That’s because our cells need water to carry out any process, including fat elimination.

– (Deborah Maxx/)

There is no general “hydration goal” for everyone, because everyone’s body and weight are different, but you can calculate your ideal measurement by following the steps we show here.

5

PRACTICE MINDFUL EATING

While the goal of mindfulness while eating isn’t to lose weight or cut fat, a 2017 study found that it may be related to maintaining a healthy weight. That’s mostly because you’re slowing down, listening to your hunger cues, and making more deliberate food choices when you’re practicing mindful eating.

Want to know how to practice mindful eating? Our columnist teaches everything here.

6

EAT MORE OFTEN

Make sure your meals and snacks happen every 3 to 4 hours. And snacks, especially, should be high in protein and fiber – present in nuts and seeds – so that you are truly satisfied between meals.

7

SLEEP RIGHT

It’s not just about food choices. Of course, exercising is an important factor in losing belly fat. But it’s no use eating right and exercising if you don’t sleep well. That’s because without this renewal of the organism, it’s as if all your efforts during that day go unnoticed, since the organism can’t reap the fruits.

Changes in your sleep patterns lead to hormonal changes. Sleeping less than 7 hours a day leads to an increase in cortisol which, in turn, will make you accumulate more and more fat in your belly and have more difficulty eliminating it.