How to Burn Belly fat

I am sharing here some excerice position and tips, I hope it would be really work for you.

Belly fat is more than a nuisance that makes your clothes feel tight.

It’s seriously harmful.

This type of fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease and other conditions

Many health organizations use BMI (body mass index) to classify weight and predict the risk of metabolic disease.

However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin on the outside

Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.

Here are 20 effective tips to lose belly fat, backed by scientific studies.

1. Eat Plenty of Soluble Fiber

Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.

Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food

What's more, soluble fiber may help fight belly fat.

An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period

Make an effort to consume high-fiber foods every day. Excellent sources of soluble fiber include flaxseed, shirataki noodles, Brussels sprouts, avocados, legumes and blackberries.

2. Avoid Foods That Contain Trans Fats

Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.

They're found in some margarines and spreads and also often added to packaged foods.

These fats have been linked to inflammation, heart disease, insulin resistance and abdominal fat gain in observational and animal studies

A 6-year study found that monkeys who ate a high-trans-fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat

To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.

3. Don't Drink Too Much Alcohol

Alcohol can have health benefits in small amounts but is seriously harmful if you drink too much.

Research suggests that too much alcohol can also make you gain belly fat.

Observational studies link heavy alcohol consumption to a significantly increased risk of central obesity — that is, excess fat storage around the waist

Cutting back on alcohol may help reduce your waist size. You don't need to give it up altogether but limiting the amount you drink in a single day can help.

In a study in more than 2,000 people, those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank

4. Eat a High-Protein Diet

Protein is an extremely important nutrient for weight control.

High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you retain muscle mass during weight loss

Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower-protein diet

Be sure to include a good protein source at every meal, such as meat, fish, eggs, dairy, whey protein or beans.

5. Reduce Your Stress Levels

Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the stress hormone.

Research shows that high cortisol levels increase appetite and drive abdominal fat storage

What's more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle

To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.

6. Don't Eat a Lot of Sugary Foods

Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess.

These include heart disease, type 2 diabetes, obesity and fatty liver disease

Observational studies show a relationship between high sugar intake and increased abdominal fat

It's important to realize that more than just refined sugar can lead to belly fat gain. Even healthier sugars, such as real honey, should be used sparingly.

7. Do Aerobic Exercise (Cardio)

Aerobic exercise (cardio) is an effective way to improve your health and burn calories.

Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate-intensity or high-intensity exercise is more beneficial

In any case, the frequency and duration of your exercise program are more important than its intensity.

One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared to those who exercised 150 minutes per week

8. Cut Back on Carbs, Especially Refined Carbs

Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.

Diets with under 50 grams of carbs per day cause belly fat loss in overweight people, those at risk of type 2 diabetes and women with polycystic ovary syndrome (PCOS)

You don't have to follow a strict low-carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat

In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains

9. Replace Some of Your Cooking Fats With Coconut Oil

Coconut oil is one of the healthiest fats you can eat.

Studies show that the medium-chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in response to high calorie intake

Controlled studies suggest it may also lead to abdominal fat loss

In one study, obese men who took coconut oil daily for 12 weeks lost an average of 1.1 inches (2.86 cm) from their waists without intentionally changing their diets or exercise routines

To boost belly fat loss, it's best to take about 2 tablespoons (30 ml) of coconut oil per day, which is the amount used in most of the studies reporting good results.

10. Perform Resistance Training (Lift Weights)

Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.

Based on studies in people with prediabetes, type 2 diabetes and fatty liver disease, resistance training may also be beneficial for belly fat loss

In fact, one study in overweight teenagers showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat

If you decide to start lifting weights, it’s a good idea to get advice from a certified personal trainer.

Coconut oil is still high in calories. Instead of adding extra fat to your diet, replace some of the fats you’re already eating with coconut oil.

11. Avoid Sugar-Sweetened Beverages

Sugar-sweetened beverages are loaded with liquid fructose, which can make you gain belly fat.

Studies show that sugary drinks lead to increased fat in the liver. One 10-week study found significant abdominal fat gain in people who consumed beverages high in fructose

Sugary beverages appear to be even worse than high-sugar foods.

Since your brain doesn't process liquid calories the same way it does solid ones, you're likely to end up consuming too many calories later on and storing them as fat

To lose belly fat, it's best to completely avoid sugar-sweetened beverages such as soda, punch and sweet tea, as well as alcoholic mixers containing sugar.

12. Get Plenty of Restful Sleep

Sleep is important for many aspects of your health, including weight. Studies show that people who don't get enough sleep tend to gain more weight, which may include belly fat (49, 50).

A 16-year study in more than 68,000 women found that those who slept less than five hours per night were significantly more likely to gain weight than those who slept seven hours or more per night (51).

The condition known as sleep apnea, where breathing stops intermittently during the night, has also been linked to excess visceral fat

In addition to sleeping at least seven hours per night, make sure you're getting sufficient quality sleep.

If you suspect you may have sleep apnea or another sleep disorder, speak to a doctor and get treated.

13. Track Your Food Intake and Exercise

Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key

Keeping a food diary or using an online food tracker or app can help you monitor your calorie intake. This strategy has been shown to be beneficial for weight loss

In addition, food-tracking tools help you see your intake of protein, carbs, fiber and micronutrients. Many also allow you to record your exercise and physical activity.

14. Eat Fatty Fish Every Week

Fatty fish are incredibly healthy.

They’re rich in quality protein and omega-3 fats that protect you from disease

Some evidence suggests that these omega-3 fats may also help reduce visceral fat.

Studies in adults and children with fatty liver disease show that fish oil supplements can significantly reduce liver and abdominal fat

Aim to get 2–3 servings of fatty fish per week. Good choices include salmon, herring, sardines, mackerel and anchovies.

15. Stop Drinking Fruit Juice

Although fruit juice provides vitamins and minerals, it's just as high in sugar as soda and other sweetened beverages.

Drinking large amounts may carry the same risk of abdominal fat gain

An 8-ounce (240-ml) serving of unsweetened apple juice contains 24 grams of sugar, half of which is fructose

To help reduce excess belly fat, replace fruit juice with water, unsweetened iced tea or sparkling water with a wedge of lemon or lime