6 طرق بسيطة للتخلص من دهون البطن ، بناءً على العلم

6 Simple Ways to Lose Belly Fat, Based on Science

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 ().

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 ().

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.

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 ().

Numerous studies have indicated that excess sugar, mostly due to the large amounts of , can lead to fat building up around your abdomen and liver ().

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 (, ).

Some believe that this is the main process behind sugar's harmful effects on health. It increases abdominal fat and liver fat, which leads to and various metabolic problems ().

Liquid sugar is worse in this regard. The brain doesn't seem to register liquid calories in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories (, ).

A study observed that children were 60% more likely to develop obesity with each additional daily serving of sugar-sweetened beverages ().

Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks. This includes sugar-sweetened beverages, sugary sodas, fruit juices, and various high sugar sports drinks.

Read the labels to make sure products do not contain refined sugars. Even foods marketed as health foods can contain significant amounts of sugar.

Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.

2. Eat more protein

 Protein may be the most important macronutrient for weight loss.

Research shows it can reduce cravings by 60%, boost metabolism by 80–100 calories per day, and help you eat up to 441 fewer calories per day (, , , ).

If weight loss is your goal, adding protein may be the single most effective change you can make to your diet.

Not only can protein help you to lose weight, but it may also help you to avoid regaining weight ().

Protein may be particularly effective in reducing abdominal fat. One study showed that people who ate more and better protein had much less abdominal fat ().

Another study indicated that protein was linked to a significantly reduced chance of abdominal fat gain over 5 years in women ().

This study also linked refined carbs and oils to more abdominal fat and linked fruit and vegetables to reduced fat.