Belly fat is caused by a variety of factors, including poor diet, lack of exercise, stress, genetics, and poor sleep . Consuming more calories than you burn can cause weight gain and an increase in fat storage .
Eating too many high-calorie but low-nutrient foods can increase your risk of weight gain and belly fat levels . A lack of physical activity is a primary risk factor for obesity and increases in body fat percentage . High levels of stress can lead to weight gain and increase the risk of obesity . Genetics may also play a role in whether a person becomes obese.
Having excess belly fat can negatively affect health and may contribute to several chronic conditions. One specific type of belly fat — visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions . Losing belly fat can help reduce the risk of these chronic conditions and improve overall health.
So here are the 10 best ways to get a flat stomach and lose belly fat
1. Cut calories, but not too much: Reducing your daily calorie intake by 500-750 calories can help you lose approximately 1-2 pounds per week. However, restricting your calorie intake too much can be counterproductive and harmful to your health.
Eating too few calories can cause a decrease in your metabolic rate, or the number of calories you burn on a daily basis. Decreasing your calorie intake too much can also cause a significant reduction in lean body mass, which can lower the number of calories that you burn at rest.
Furthermore, consuming too few calories each day is associated with several side effects, including fatigue, headaches, nausea, dizziness, and irritability.
2. Eat more fiber, especially soluble fiber: Soluble fibers absorb large quantities of water and slow down the passing of food through the digestive tract. This has been shown to delay stomach emptying, causing the stomach to expand and make you feel more full between meals. Furthermore, soluble fiber may decrease the number of calories your body is able to absorb from food.
3. Cut calories, but not too much: Reducing your daily calorie intake by 500-750 calories can help you loss belly fat.
4. Increase your protein intake: Eating more protein can help reduce appetite and promote weight loss.
5. Reduce your sugar intake: Consuming too much sugar can lead to weight gain and increase the risk of heart disease.
6. Cut carbs from your diet: Reducing carb intake can help reduce appetite and promote weight loss.
7. Exercise regularly: Regular exercise can help you burn calories and reduce belly fat.
8. Stay hydrated: Drinking plenty of water can help you feel full and reduce calorie intake.
9. Get enough sleep: Lack of sleep can lead to weight gain and increase the risk of obesity.
10. Avoid processed foods: Processed foods are often high in calories, sugar, and unhealthy fats.
