‘How can I lose belly fat?’ pulls up more than two million hits on Google and suggests many people are on the lookout to find the best and proven ways to reduce the fat around one’s belly. Visceral fat is also known as belly fat and is found inside the abdominal cavity. Carrying too much visceral fat is extremely harmful as it’s linked to a higher risk of type 2 diabetes, insulin resistance, heart disease and even certain cancers.
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One study looked at three different and popular weight loss methods to decipher which one is best for removing visceral fat.
Of the three diets which included a high dairy diet, abdominal exercise diet and a reduced calorie diet; one was a clear winner.
The study proved that in order to help get rid of belly fat, a reduced calorie diet is best, but how?
Participants involved in the study saw an astounding 12 percent reduction in their visceral fat and a five percent decrease in their overall body fat.
Participants also saw a reduced waist size by an average of one inch for every four pounds they lost.
Dieticians advice that if a person aims to eat 500 calories less a day they will be able to see the same results after a month of following this eating plan.
How to incorporate a reduced calorie diet
Poor diet is known as the most common cause of visceral fat buildup. But people can avoid excess fat by making simple changes to their daily food consumption.
Health experts advise to try and aim for a daily intake of three fist-sized servings of carbohydrates, two palm-sized servings of lean protein, two cupped handfuls of vegetables or salad, two fist-sized servings of fruits and two servings of fat or oil covering the tip of the thumb.
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When it comes to food one should avoid to help lose belly fat, refined carbohydrates and fatty foods are the culprits.
In a study published in The American Journal of Clinical Nutrition, participants who increased their whole grain consumption had less visceral fat, while eating more refined grains was associated with an increase in the dangerous fat.
Eating a lot of high-fat foods also leads to weight gain and increased visceral fat, especially if a person tends to gain weight in their stomach.
The speed of waist reduction varies from person to person, so even if a person reduces their calorie intake by the suggested amount, results may differ.
As time goes on however, a person will lose their belly fat and as such will need to recalculate their new calorie requirements.
It’s important to not drastically reduce your calories which brings intense hunger as this is not a healthy option and could cause more damage than good.
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