This is a serious danger.

This fat, called visceral fat, is a major risk factor for type 2 diabetes, heart disease and other diseases. Many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic diseases. However, this is misleading, because people with too much belly fat will increase their risk even if they look thin. Although it is difficult to lose belly fat, you can do something to reduce excess belly fat. Here are 20 effective weight loss methods supported by scientific research.

Eat more soluble fiber.

Soluble fiber can help you lose weight by increasing satiety and reducing calorie absorption. Try to add a lot of high-fiber foods to your diet.

Avoid foods containing trans fats. Studies have shown that a large intake of trans fats is related to the increase of abdominal fat. Whether you want to lose weight or not, it is a good idea to limit the intake of trans fats.

Don't drink too much wine. Excessive drinking is related to the increase of abdominal fat. If you need to reduce your waistline, consider drinking moderately or banning alcohol altogether.

Eating high-protein foods If you want to lose waist fat, high-protein foods such as fish, lean meat and beans are ideal choices. Relieve your stress.

Stress may increase the fat around your waist. If you want to lose weight, reducing stress should be one of your first tasks. Don't eat too much sugary food. Excessive sugar intake is the main reason why many people get fat. Limit the intake of candy and high-sugar processed foods. Do aerobic exercise

Aerobic exercise is an effective way to lose weight. Studies have shown that it is particularly effective in losing weight. Reduce the intake of carbohydrates-especially refined carbohydrates. A large intake of refined carbohydrates can lead to excessive abdominal fat. Consider reducing your carbohydrate intake or replacing refined carbohydrates in your diet with healthy carbohydrate sources, such as whole grains, beans or vegetables.

Studies on replacing some cooking fats with coconut oil show that replacing other edible oils with coconut oil may help to reduce abdominal fat.

Resistance training (weight lifting) Strength training is an important weight loss strategy, which can help reduce abdominal fat. Research shows that it is more effective to use it in combination with aerobic exercise. Avoid sugary drinks If you want to lose weight, it is very important to avoid all liquid forms of sugar, such as sugary drinks.

Ensure adequate sleep.

Lack of sleep increases the risk of weight gain. If you plan to lose weight and improve your health, getting enough quality sleep should be one of your top priorities. Record your food intake and exercise. As general weight loss advice, it is always a good idea to record what you eat. Keeping a food diary or using online food tracking are the two most popular methods. Eating fatty fish or taking omega-3 supplements every week can improve your overall health. Some evidence also shows that it can reduce abdominal fat in patients with fatty liver.

Stop drinking juice

When it comes to fat gain, fruit juice is just as harmful as sugary soda. Consider avoiding all sources of liquid sugar to increase your chances of losing weight. Add apple vinegar to your diet.

Apple vinegar can help you lose weight. Animal studies show that it may help to reduce abdominal fat.

Eating probiotic food or taking probiotic supplements to supplement probiotics is helpful to promote the health of digestive system. Studies have also shown that beneficial intestinal bacteria may help to lose weight. Try intermittent fasting. Intermittent fasting refers to a dietary pattern in which eating and fasting alternate. Studies have shown that this may be one of the most effective ways to lose weight and abdominal fat.

Drinking green tea is often related to losing weight, although it may not be so effective in itself, and it is best to combine it with exercise. It is difficult to change your lifestyle, combine different methods to lose weight and keep it, unless you permanently change your eating habits and lifestyle. Bottom line: There is no magic way to lose belly fat.

Losing weight always requires your efforts, commitment and perseverance. Successful adoption of some or all of the strategies and life goals discussed in this article will definitely help you lose waist fat.