Abdominal obesity is associated with a higher risk of heart disease. Not only that, but it can also increase your risk of diabetes, hypertension, and some cancers.
And it’s more common than you think. According to the CDC, it affects nearly 60% of the population. Fortunately, it is treatable. It might take some time, but it’s definitely possible with regular exercise and a proper diet.
Interested? Looking for a guide on how to burn abdominal fat? If so, you’re on the right page.
Keep reading for everything that you need to know about how to get rid of abdominal fat (including some diet tips)!
Table of Contents
Do Aerobic Exercise
Aerobic exercise, also known as cardio, involves continuous activity that increases your heart rate and breathing rate. Some examples include walking, running, swimming, and cycling.
If anything, it’s one of the most effective ways to burn abdominal fat. Depending on the exercise, you can burn up to 300 calories in 30 minutes.
For the best results, aim for at least 30 minutes of cardio per day. Not only will it reduce your waist size, but it’ll also reduce liver fat, which will lower your risk of developing fatty liver disease.
Eat a Healthy Diet
Reducing your carb intake, especially refined carbs such as pasta and white bread, can help reduce abdominal fat.
Similarly, you want to avoid sugar-sweetened beverages such as soda, sweet tea, and fruit juice. Studies have shown that they can cause significant abdominal fat gain (the brain processes liquid calories differently than solid ones).
Opt for high-protein foods instead. Some examples include meat, fish, eggs, and beans. Not only will they raise your metabolic rate, but they’ll also decrease appetite and promote fullness.
There are also supplements for belly fat that you can take that may help promote weight loss. For instance, some probiotics (e.g. Lactobacillus fermentum) may help with weight regulation.
Get Plenty of Sleep
Sleep deprivation is associated with a higher risk of weight gain. According to one study, women who sleep for less than 5 hours per night are more likely to gain weight compared to those who sleep for at least 7 hours.
Not just that, but poor quality sleep is also associated with a higher likelihood of obesity. For one thing, it can slow down your metabolism. It can also disrupt the hormones in the brain that regulate hunger.
Sleep apnea, a disorder in which breathing stops intermittently during the night, is also linked to excess abdominal fat. Speak to a doctor if you suspect that you may have the condition.
Knowing How to Burn Abdominal Fat
And there you have it—a guide on how to burn abdominal fat. As you can see, there are several things that you can do to slim your waistline. If anything, you just have to be consistent with your routine.
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