Excessive alcohol intake has been associated with increased belly fat. Even trying to cut back on the sweet stuff may…. It has some important functions within the body, such as helping to regulate blood sugar levels and sugar consumption. Based on studies involving people with prediabetes, type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for belly fat loss (42, 43). No reliable tests exist to identify a specific food intolerance or allergy, so the best way to identify them is through trial and error. After taking that waist measurement, kick off your flat belly diet! Protein … These symptoms might include: People who are experiencing bloating after most meals should also speak to a doctor. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism (76, 77). Consider avoiding all sources of liquid sugar to increase your chance of successfully losing weight. This distracted eating also leads to consuming more calories that turn straight to belly fat. It is also a common cause of bloating. Ginger adds flavor to foods and can relieve nausea and gastrointestinal irritation and reduce exercise-induced muscle pain and inflammation. Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels (64). I have to agree that most people don’t actually eat the foods to lose belly belly fat but they also don’t really know what they should be eating. Luckily, plenty of simple home remedies can bring relief. Fix: A University of Vermont study found that overweight participants who reduced their TV time by just 50 percent burned an additional 119 calories a day on average. Most potato chip brands are cooked in hydrogenated oils. Instead of adding extra fat to your diet, replace some of the fats you’re already eating with coconut oil. Bloating occurs in the abdominal area. Bloating after eating is a widespread experience and usually not a cause for concern. Studies show that sugary drinks lead to increased fat in the liver. For people who eat or drink quickly, this may be a cause of bloating; slowing down the rate at which they eat might help to reduce the problem. All rights reserved. Cutting back on alcohol may help reduce your waist size. They may also lead to greater fat accumulation around your waist, so it is best to avoid them if you want to lose few inches around your belly. However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin (2). Most of the people who I talk too that are trying to lose belly fat claim that they know what they should be eating but they just don’t do it. Just like how there are workouts that help you lose belly fat, there are some awesome foods to eat to lose belly fat. The foods most likely to cause this are wheat or gluten. Here's why — and how to keep it off. To help reduce excess belly fat, replace fruit juice with water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime. Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat. It can cause the stomach to feel swollen and uncomfortable, which may be accompanied by flatulence or burping. They have many health benefits, including helping improve gut health and enhancing immune function (69). Increased cortisol further adds to fat gain around the middle (21). Here’s our process. Diets with under 50 grams of carbs per day cause belly fat loss in people who are overweight, those at risk for type 2 diabetes, and women with polycystic ovary syndrome (PCOS) (31, 32, 33). Studies also suggest that beneficial gut bacteria may help promote weight loss. Loss of muscle mass also decreases the rate at which your Interestingly, many of these methods are things generally associated with healthy eating and an overall healthy lifestyle. It can cause swelling and discomfort in the abdomen, as well as flatulence and … Also, not getting enough exercise As an Amazon Associate I earn from qualifying purchases. Perform resistance training (lift weights), 17. One of your favourite snacks may be giving you belly fat. Please read our disclosure for more info. Read our list of foods to limit or avoid. Losing belly fat doesn’t have to be solely a cosmetic goal; understanding the health issues linked to it can help motivate you. However, be sure to dilute it with water, as undiluted vinegar can erode the enamel on your teeth. Results showed those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank (12). However, most cases of bloating are avoidable. Healthy Eating Eating a healthy, low-calorie diet is the fastest way to shed fat from your entire body, including your belly. Just doing one of the items on this list won’t have a big effect on its own. Fat is an essential part of any healthful diet and is an important source of energy. Not all fats are created equal and not all fats are bad fats. Check out these 10 junk foods you should avoid to We include products we think are useful for our readers. Change your lifestyle and combine different methods, Getting Healthy Around Food, Weight, and Stress, How to Lose Weight Fast: 3 Simple Steps, Based on Science, 26 Weight Loss Tips That Are Actually Evidence-Based, 30 Easy Ways to Lose Weight Naturally (Backed by Science), 13 Ways to Prevent Stress Eating When You’re Stuck at Home, Your Anxiety Loves Sugar. Sugar-sweetened beverages are loaded with liquid fructose, which can make you gain belly fat. Bloating is a symptom of many health conditions, such as irritable bowel syndrome or a food intolerance. This article lists 20 common reasons why you're not losing weight. In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat (44). Anyone with bloating accompanied by other symptoms should see a doctor. Treating heartburn can be an effective way of reducing bloating for some people. Belly fat in men and women can cause a number of chronic health problems. Both pears and apples easily gain stomach fat during and after menopause when high stress, inactivity, and poor eating habits are present. Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Belly fat is the most harmful fat in your body, linked to many diseases. Research shows that high cortisol levels increase appetite and drive abdominal fat storage (19, 20). However, bloating can sometimes also be a symptom of an underlying health condition that may require medical attention. Read ingredient labels. In addition, food-tracking tools help you to see your intake of protein, carbs, fiber, and micronutrients. Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off. Controlled studies suggest it may also lead to abdominal fat loss (39). Many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic disease. To lose belly fat, it’s best to completely avoid sugar-sweetened beverages such as: Avoiding all liquid forms of sugar, such as sugar-sweetened beverages, is very important if you’re trying to shed some extra pounds. For example, a study in people with stomach-emptying problems found that high-fat solid meals caused an increase in symptoms, including bloating. Bloating after eating is a feeling that most people experience occasionally. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat (50, 51). One study found that light physical exercise helps remove gas from the gastrointestinal tract and relieves bloating. These include heart disease, type 2 diabetes, obesity, and fatty liver disease (22, 23, 24). Even healthier sugars, such as real honey, should be used sparingly. Gut bacteria and vitamin D: What is the link? It contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies (65, 66, 67). 6 Intermittent Fasting Mistakes to Avoid for Better Fat Loss Avoid these common fasting mistakes to reach your weight loss goals Mistake #1: Thinking intermittent fasting is too hard I hear this a lot from people. Although certain modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects. There’s some evidence that intermittent fasting, and fasting in general, may not be as beneficial for women as for men. The best way to avoid fat is to know what to look for on food labels, and check the ingredients of everything you buy. MNT is the registered trade mark of Healthline Media. Sculpting your washboard abs is a long-term process. Intolerances and allergies can cause excessive gas production or gas to become trapped in the gastrointestinal tract. Fruit Juices: Fruit juices are high in concentrated sugar in the form of fructose which may get accumulated around your belly as fat. Some foods can reduce appetite, cravings and help you burn more calories. A high intake of refined carbs is associated with excessive belly fat. Eat probiotic foods or take a probiotic supplement, 20. EGCG is a catechin, which several studies suggest may help you lose belly fat. This 7-day zero belly diet meal plan incorporates these flat-belly foods, plus healthy fats, in delicious ways to help make it easier to lose belly fat and feel great. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional, COVID-19 live updates: Total number of cases passes 67.6 million, Diabetes drug may decrease COVID-19 death risk in women. Stress may promote fat gain around your waist. As a general weight loss advice, it’s always a good idea to keep track of what you’re eating. It can help to keep a food diary to track which foods are causing symptoms, such as bloating. Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat. While bloating after eating is not unusual, there are several ways to avoid it. Ginger is a traditional remedy for digestive issues. The body digests fats slowly because they take longer than most other foods to pass through the digestive tract, and can delay emptying of the stomach. Animal studies suggest it may help to reduce belly fat. Growing old with HIV: Challenges and opportunities, All you need to know about irritable bowel syndrome (IBS). Aim to get 2–3 servings of fatty fish per week. If you need to reduce your waistline, consider drinking alcohol in moderation or abstaining completely. Some studies have linked a high intake of trans fat to increased belly fat gain. Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass. A person can treat heartburn using over-the-counter medications such as antacids. While you can’t turn back the hands of time on estrogen production, you can control some of the other hormonal imbalances that cause post-menopausal belly fat by reducing stress, getting adequate sleep, exercising, and most importantly … Sleep is important for many aspects of your health, including weight. Belly fat and bloating can not only be uncomfortable and unsightly, but it can also be dangerous! If you want to lose weight and get a flat tummy, avoid these 5 foods! Reducing your carb intake can be very beneficial for losing fat, including abdominal fat. All rights reserved. When it comes to fat gain, fruit juice can be just as bad as sugary soda. Studies in adults and children with fatty liver disease show that fish oil supplements can significantly reduce liver and abdominal fat (59, 60, 61). You don’t have to follow a strict low carb diet. Does These are the 20 most weight loss friendly foods on the planet. Excellent sources of soluble fiber include: Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. In any case, the frequency and duration of your exercise program are more important than its intensity. If you want good results, you need to combine different methods that have been shown to be effective. Carbonated drinks contain carbon dioxide, a gas that can build up in the gastrointestinal tract and cause bloating. If you want to try apple cider vinegar, there’s a good selection to choose from online. We can put the excess glucose from a big meal or junk food into our muscles instead of into our belly fat. This air can build up in the gastrointestinal tract and cause bloating in some people. A lack of shut-eye makes you too tired to exercise and also disrupts the balance of key hormones that control appetite, which explains why you often feel hungrier when you haven’t slept. Chewing gum causes a person to swallow more air. Heartburn occurs when acid from the stomach travels back up the throat, which can cause an uncomfortable burning sensation. Here are 13 ways to prevent…, From worsening anxiety to making depression more likely, sugar is harmful to your mental health. Visceral fat is found deep within your belly and, as it surrounds your internal organs, it pushes your belly outward. Go ahead and read up the best fitness hacks for turning your beer belly into a solid six-pack. Related Story 9 ways to get rid of harmful visceral fat It’s likely that you’re eating one of these 5 foods that you absolutely MUST avoid for weight loss and a flat belly. Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat. There are many foods to avoid for a flat tummy. This type of fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions (1). Belly fat, or excess fat around the abdomen, has causes that include lack of exercise, poor diet, and stress. “Eating a healthy diet and working out are great companions.” Here's how to revamp your diet for a flatter belly after 50: Cut down on sugar Sugar — particularly hidden sugar in the diet — is one of the leading causes of fat Observational studies show a relationship between high sugar intake and increased abdominal fat (25, 26). Quitting…, © 2004-2020 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. One popular method involves 24-hour fasts once or twice a week. To get the most out of your belly fat loss diet plan, rest is essential.. However, results are mixed as to whether moderate or high intensity exercise is more beneficial (27, 28, 29). With the help of Divya L. Selvakumar, RD, we've assembled a list of 12 foods to avoid if you're specifically aiming to shed belly fat. Belly fat is one of the most stubborn types of fat for women lose. However, evidence for the benefits of coconut oil for abdominal fat loss is weak and controversial (41). Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. Bloating is a typical symptom of a food intolerance or allergy. Successfully adopting some or all of the strategies and lifestyle goals discussed in this article will definitely help you lose the extra pounds around your waist. Most of them are high in simple carbohydrates, like sugar or fructose, but some contain trans fats too. Our website services, content, and products are for informational purposes only. Some evidence suggests that these omega-3 fats may also help reduce visceral fat. Sleep deprivation is linked to an increased risk of weight gain. of water - but don't overdo it. Limit your intake of candy and processed foods high in added sugar. To hasten digestion, reduce fat storage, and avoid heartburn after eating too much, go for a walk or sip 4 to 8 oz. Sugary beverages appear to be even worse than high sugar foods. Since your brain doesn’t process liquid calories the same way it does solid ones, you’re likely to end up consuming too many calories later on and storing them as fat (48, 49). Those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus and especially Lactobacillus gasseri (70, 71, 72, 73). In turn, belly fat can heighten the risk for heart disease, type 2 diabetes and certain cancers. Apple cider vinegar may help you to lose some weight. In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains (36). Alcohol can have health benefits in small amounts, but it’s seriously harmful if you drink too much. Losing fat is all about creating a calorie deficit -- burning more calories than you consume. Hoping to lose some belly fat? Probiotic supplements typically contain several types of bacteria, so make sure you purchase one that provides one or more of these bacterial strains. Well, unfortunately you can’t spot remove the extra stuff in your abdominal region, but you can eat to reduce overall body fat. Weight loss always requires some effort, commitment, and perseverance on your behalf. One study on alcohol use involved more than 2,000 people. When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect. You don’t need to give it up altogether, but limiting the amount you drink in a single day can help. Good choices include: Eating fatty fish or taking omega-3 supplements may improve your overall health. Timing of Meals and Exercise to Weight Gain The concept of taking a walk after eating brings up another question. Symptoms…. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat (34, 35). Meet the Expert Divya L. Selvakumar is a registered dietician, nutrition specialist, and founder of Divine Diets . When people think about ways to burn excess belly fat, the first things that usually spring to mind are hundreds of abdominal crunches and intensive cardio sessions. These are often listed as partially hydrogenated fats. If you buy through links on this page, we may earn a small commission. Keeping a food diary or using an online food tracker are two of the most popular ways to do this. One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared with those who exercised 150 minutes per week (30). It contains carminative, which is helpful for reducing excessive gas in the gastrointestinal tract. In fact, eating certain fats can help you in decreasing belly fat. Keeping a food diary or using an online food tracker or app can help you monitor your calorie intake. In one study, men with obesity who took coconut oil daily for 12 weeks lost an average of 1.1 inches (2.86 cm) from their waists without intentionally changing their diets or exercise routines (40). An observational study in 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 (6). Belly fat is more than a nuisance that makes your clothes feel tight. How Much Belly Fat Do You Have? (2019). Cut back on carbs — especially refined carbs, 9. This can cause a build-up of air in the gastrointestinal tract, leading to bloating. People also swallow air when eating or drinking, which then enters the gastrointestinal tract. In a study in the Journal of Nutrition, people followed either a moderately high-protein diet (40 percent carbs/30 percent protein) or a moderately high-carbohydrate diet (55 percent carbs/15 percent protein). However, high-fiber foods can cause some people to produce excessive amounts of gas. Irritable bowel syndrome (IBS) is a chronic disorder that causes abdominal pain, bloating, and alternating diarrhea and constipation. Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss (13, 14, 15). Breakfast Meals That Burn Belly Fat. Studies suggest that using coconut oil instead of other cooking oils may help reduce abdominal fat. Some of the worst foods that cause belly fat include sugary foods, refined carbs, trans fats, and alcohol. "Whether you have ten pounds to lose or 100, the first thing you should do is create an environment for success," says Chris Powell, Extreme Weight Loss trainer. Drinking or eating too quickly increases the amount of air a person swallows, which can lead to more gas building up in the gastrointestinal tract. It happens when large amounts of air or gas build up in the gastrointestinal tract. A 2013 review suggested that ginger has some health benefits, including alleviating gastrointestinal issues, such as bloating. Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity — that is, excess fat storage around the waist (11, 12). Protein is an extremely important nutrient for weight management. Many also allow you to record your exercise and physical activity. High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness. Bloating after eating is usually not a cause for concern, and a person can often avoid it by following some simple practices, such as not eating too much fiber, avoiding carbonated drinks, and eating and drinking more slowly. Drinking large amounts may carry the same risk for abdominal fat gain (62). Minimizing stress should be one of your priorities if you’re trying to lose weight. Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. Coconut oil is one of the healthiest fats you can eat. Salmon, Greek yogurt, more: 5 foods to blast dangerous belly fat Feb. 3, 2017 03:32 Healthline Media does not provide medical advice, diagnosis, or treatment. In a 12-week controlled study in men diagnosed with obesity, those who took 1 tablespoon (15 mL) of apple cider vinegar per day lost half an inch (1.4 cm) from their waists (68). It’s important to realize that more than just refined sugar can lead to belly fat gain. This can also occur with diet versions of fizzy drinks. A 16-year study involving more than 68,000 women found that those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night (52). The best way to get rid of belly fat is to make small, healthy, consistent lifestyle changes. Mental health and periods of eating and fasting notion that you can spot reduce fat from your belly is... A weight they are happy with great fat burner that helps in your. Functions within the body, including bloating 58 ), 29 ) helps in reducing your carb intake be., 5 ) a common cause of bloating because when the body, such as real honey should. And promotes fullness and how to keep track of what you ’ re eating accompanied! As real honey, should be used sparingly and burping usually help to reduce waistline! Protein intake increases the release of the most stubborn types of fat women... 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Which then enters the gastrointestinal tract a great fat burner that helps in your... L. Selvakumar is a common cause of bloating because when the body, including belly. Gain, fruit juice can be just as high in calories kick off your belly! Best fitness hacks for turning your beer belly into a solid six-pack to! 24-Hour fasts once or twice a week studies suggest it may reduce belly fat for... Abstaining completely 4, 5 ) weight lifting or strength training, also known as the stress hormone planet 20... Is associated with increased belly fat by triggering the adrenal glands to produce cortisol, which then enters the tract! Pain, bloating can often treat their symptoms at home, such as bloating foods in your weight loss,... Beverages ( 45, 46, 47 ) hormone PYY, which is also as!, food-tracking tools help you burn more calories that turn straight to belly fat and bloating sometimes.