Per Health Line, belly fat is not just a problem because it can look bad. In fact, having lots of fat in the abdominal area is strongly linked to diseases like type 2 diabetes and heart disease.
For this reason, finding ways on how to shrink the stomach (cara mengecilkan perut)has massive benefits for your health and can help you live longer.
Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure. Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as abdominal obesity.
If you have a lot of excess fat around your waistline, then you should take some steps on how to shrink the stomach (cara mengecilkan perut).
Fortunately, there are a few proven strategies that have been shown to 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. Don’t eat sugar and avoid sugar-sweetened drinks
Added sugar is very unhealthy.
Studies show that it has uniquely harmful effects on metabolic health.
Sugar is half glucose, half fructose, and fructose can only be metabolized by the liver in significant amounts.
When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat.
Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly and liver.
Liquid sugar is even worse in this regard. Liquid calories don’t get “registered” by the brain in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories.
2. Eating more protein is a great long-term strategy to reduce belly fat
Protein is the most important macronutrient when it comes to losing weight.
It has been shown to 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, then adding protein is perhaps the single most effective change you can make to your diet.
Not only will it help you lose, it also helps you avoid re-gaining weight if you ever decide to abandon your weight loss efforts.
If you struggle with getting enough protein in your diet, then a quality protein supplement (like whey protein) is a healthy and convenient way to boost your total intake.
If you’re a vegetarian or vegan, then check out this article on how to increase your protein intake.
3. Cut carbs from your diet
Carb restriction is a very effective way to lose fat.
This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight.
Over 20 randomized controlled trials have now shown that low-carb diets lead to 2–3 times more weight loss than low-fat diets.
Low-carb diets also lead to quick reductions in water weight, which gives people near instant results. A difference on the scale is often seen within 1–2 days.
There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver.
What this means is that a particularly high proportion of the fat lost on a low-carb diet is the dangerous and disease promoting abdominal fat.
4. Eat foods rich in fiber, especially viscous fiber
Dietary fiber is mostly indigestible plant matter.nIt is often claimed that eating plenty of fiber can help with weight loss.
This is true, but it’s important to keep in mind that not all fiber is created equal. It seems to be mostly the soluble and viscous fibers that have an effect on your weight. These are fibers that bind water and form a thick gel that “sits” in the gut. This gel can dramatically slow the movement of food through your digestive system, and slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite.
The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like whole oats.
Then you could also try taking a fiber supplement like glucomannan. This is one of the most viscous dietary fibers in existence, and has been shown to cause weight loss in several studies.