Scientifically Proven Tactics to Help You Lose Weight

Getting rid of belly fat isn't just about aesthetics; it's about health. Since it involves vital organs, excess fat in the abdominal region increases the risk of various health problems, such as diabetes, heart disease, and fatty liver disease.

Maintaining a healthy diet (rich in vegetables, fruits, meats, and other natural products), exercising regularly, and adopting other good habits (managing stress, getting enough sleep, etc.) are the basic package for losing weight and reducing body fat overall. But some tactics contribute to making fat burning in the belly region more effective.

1. Have a Protein-Rich Menu

Consuming this nutrient—found in meats, eggs, fish, and dairy—stimulates the release of hormones that promote satiety (meaning you end up eating less throughout the day). Several studies have shown that people who have meals rich in protein have less fat around the waist. A study in Ontario, Canada, with 617 individuals, found this. The recommendation is to consume at least 0.8 grams of protein per kilogram of body weight per day. That means a person weighing 70 kg needs to consume at least 56 g of protein throughout the day (which you can achieve by eating two chicken fillets, one egg, and a pot of plain yogurt, for example).

2. Eat Fatty Fish

In addition to being rich in protein, salmon, sardines, anchovies, herring, tuna, mackerel, among others, provide omega-3, a type of good fat that helps reduce liver and central body fat. A study analyzed the effects of fish oil supplementation on metabolism and found that, after six weeks, volunteers who ingested the substance had increased lean mass, reduced fat, and decreased cortisol (stress hormone, which in excess hinders weight loss).

3. Reduce Carb Intake, Especially Refined Ones

You don't need to follow a very restrictive low-carb diet to lose belly fat. Scientific evidence has already shown that replacing refined carbohydrates (sugar, white bread, pasta, etc.) with less processed ones (sweet potato, cassava, parsnip) helps improve metabolism and reduce excess fat in the central body region. A study at Tufts University (USA) examined 2,895 people and concluded that whole carbohydrate intake is associated with less visceral fat accumulation, unlike what happens with refined consumption. This may be related to the fact that the fiber present in whole carbohydrates helps regulate blood sugar (avoiding insulin spikes, a hormone that stimulates body fat storage) and reduces the absorption of fats and sugars from other foods.

4. Drink Green Tea

There is evidence that the drink reduces water retention and increases metabolism, thanks to the presence of caffeine and epigallocatechin gallate (EGCG) antioxidant. Studies have already linked EGCG to fat distribution throughout the body. One of them showed that the group that ingested the drink with this substance for 12 weeks had a greater reduction in belly fat, especially when exercising. Obviously, green tea is not a magic formula, and to lose weight, you need to eat well. No one loses weight by drinking tea and eating fast food.

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Weight Loss Disclaimer:

The information provided in this blog post is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or weight loss plan. Individual results may vary, and it is important to consider your own health needs and consult with a healthcare professional before starting any new diet or exercise program.