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6 Simple Ways to Lose Belly Fat, Based on Science
Written by Kris Gunnars, BSc on March 17, 2020 — Medically reviewed by Atli Arnarson BSc, PhD
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Losing abdominal fat, or belly fat, is a common weight loss goal. Abdominal fat is a particularly harmful type. Research suggests strong links with diseases like type 2 diabetes and heart disease (1 ). For this reason, losing this fat can have significant benefits for your health and well-being. You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches (102 cm) in men and 35 inches (88 cm) in women are known as abdominal obesity (2). Certain weight loss strategies can target the fat in the belly area more than other areas of the body. Here are 6 evidence-based ways to lose belly fat.
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Photography by Aya Brackett
1. Avoid sugar and sugar-sweetened drinks Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain. Studies show that added sugar has uniquely harmful effects on metabolic health (3 ). Numerous studies have indicated that excess sugar, mostly due to the large amounts of fructose, can lead to fat building up around your abdomen and liver (6). Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat (4 , 5).
How to Lose Weight Fast: 3 Simple Steps, Based on Science