8 Healthy Ways to Lose Belly Fat, According to Science

Because so many people were quarantined, the numbers on the scale fluctuated, which is fine. It's natural: There have been so many changes in the last less than two years for all of us,

and with ongoing change, bodies change as well. Furthermore, the American Institute of Stress supports a link between rises

 in the stress hormone cortisol (which have been plentiful for many people recently) and weight gain, notably increases in belly fat.

Belly fat is a common source of concern in terms of health. "Regardless of weight, we know that belly fat increases your risk of insulin resistance and type 2 diabetes, 

cardiovascular disease, stroke, and even colorectal cancer," adds Yasmin Akhunji, MD, an internist and thyroid specialist at Paloma Health. Even if you're young, 

belly fat is a risk factor for "metabolic syndrome," which includes conditions like high blood pressure, blood sugar, and cholesterol, she adds (and if you're having trouble managing your weight or metabolism,

In other situations, women may find it even more difficult to lose belly fat. To begin with, the Cleveland Clinic reports that women have a larger percentage of body fat than men. 

Furthermore, it is easy to accumulate belly fat, particularly around menopause, when hormone levels decline and contribute to a slower metabolism. Losing abdominal fat can often be as simple as eating 

whole foods into each meal or organizing your meals ahead of time with a meal prep tool. Then there are the larger picture behaviors, like how much alcohol you drink and how well you handle stress, which may influence your eating.

The most effective strategy to lose belly fat is to limit your intake of processed meals, particularly refined carbohydrates and sweets. To be clear, this does not imply

1. Make sure you're loading up on protein, fiber, and healthy fats.

If you have a number of drinks in your daily rotation before or after meals, it may be worth reconsidering. According to Dr. Akhunji, excessive alcohol consumption is linked to abdominal obesity. 

2. Cut back on alcohol.

To keep your metabolism humming, London recommends eating every three to four hours (no missing meals, especially breakfast!). Make sure you have regular meals and snacks

3. Eat more frequently.

Hydrating yourself properly is always vital for your health. "While there's no direct link between water and weight loss, staying properly hydrated helps you stay alert, energized, 

4. Drink tons of water.

Meal preparation serves a purpose other than keeping you organized. It keeps you focused on eating meals that nourish you and supply you with the macronutrients you require. 

5. Plan your meals.

While you're in the mood for meal prep, apply the same thoughtfulness to your eating. According to Dr. Akhunji, it can reduce stress and stress-eating. Though the purpose of mindful eating

6. Practice mindful eating.

It's not just about what you eat. Working out, as expected, is an important element in decreasing abdominal fat. However, ab exercises are not the only strategy to reduce belly fat.

7. Work on a regular exercise and sleep routine.

It's no secret that stress eating exists, but keeping your stress levels low is essential for healthy weight management. As previously stated, stress hormones such as cortisol 

8. Manage stress that causes stress eating and other health issues.

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