The 5 Basic Fat Loss Rules Backed by Science

Basic Fat Loss Rules

Belly fat is an abdominal fat around your belly’s organ. However, abdominal fat is highly connected to Type 2 diabetes and cardiovascular diseases. Here are 5 basic fat loss rules backed by science.

Rule #1: Eat More Protein

In weight loss, protein is the most important macronutrient. Studies show that protein can reduce your cravings by 50%. However, this means you can eat approximately 400 fewer calories per day and enhances your metabolism (234).

When your goal is to lose weight, adding protein may be the most effective way of improving your diet. However, it will not only help you lose weight but also prevents you from regaining weight (5).

There was much less belly fat among people who eat protein. However, the study shows that the risk of belly fat growth over 5 years is significantly reduced by protein intake (67).

Many of the studies recommend that protein should be 30% of your daily caloric intake. Try to increase the intake of high-protein foods such as whey, eggs, fish, lean red meat, and dairy products. In addition, a high-protein diet can also help you lose facial fat.

If you have difficulties getting enough protein from food, a healthy and convenient way to boost your total intake is to use a high-quality protein supplement such as whey protein. If you are a vegetarian or vegan, consider cooking your foods in coconut oil (8, 9).

Protein intake can boost your metabolism and reduce hunger. Several studies suggest that protein is against belly fat accumulation.

Rule #2: Burn More Calories Than You Eat

You’ll lose pounds if you burn more calories than you eat. However, too many guys still underestimate how much they eat and how much they burn. Avoid the conjectures and maintain a weekly food journal and manage your daily caloric intake.

Consume 500 fewer calories a day. The 500 calories are equal to a onetime meal. We don’t say you cut dinner out. However, reduce the size of meals and limit your carbohydrates (10, 11, 12, 13).

To lose fat, burn more calories than you eat. However, regular exercise can also help you lose fat and has several other health benefits.

Rule #3: Avoid Sweet Drinks and Sugary Foods

Added sugar effects on metabolic health are harmful. The sugar is half glucose, half fructose, and the liver metabolizes significant amounts of fructose. However, if the liver overloads by fructose and this forces the liver to turn fructose into fat somewhere in your abdominal area (141516).

Several studies have shown that excess sugar can lead to a greater accumulation of fat in the belly and liver, because of the enormous quantities of fructose. Some think this is the primary mechanism behind the harmful health effects of sugar. It increases abdominal and liver fat, leading to insulin resistance and low metabolic health (1718).

The brain can’t record liquid calories as solid calories, and so you end up eating more calories when you consume sugary drinks. Research shows that the risk of obesity in children is because of sugary drinks (19, 2021).

You must read the labels if you want to decrease top sugar levels in the blood. Even food that is advertised as healthy contain added sugar in it and has a negative effect on your health.

The primary driver of excess fat in the belly and liver is excessive sugar consumption.

Rule #4: Eat Fat That is Healthy

Fat in food does not add to your belly. Your results will decline without consuming sufficient fat and so your libido. Get at least 25% of your calories from good fat sources and avoid artificial trans fats that are associated with many health problems such as high LDL cholesterol that leads to heart disease (22, 23, 24, 25).

Fat such as butter, coconut oil and avocados contribute to hunger reduction and enhance the optimal production of testosterone in your body.

Rule #5: Cut Carbs From Your Diet

Carbohydrates’ limitation in your diet is an efficient way of losing fat. When you cut off carbohydrates your appetite falls, and you lose weight. Over 20 randomized controlled studies have shown that low-carb ketogenic diet cause three times as much weight loss as low-fat diets (2627, 28, 29).

Studies show that a low-carb diet targets fat in the belly and liver. Therefore, consider cutting down on your carbs to 50 grams per day if you need to lose weight. This puts your body into ketosis that reduces your appetite and makes your body burn fat as fuel. However, low-carb diets have many other health benefits, besides just losing weight (30, 3132).

Low-carb diet can reduce abdominal fat.

The Bottom Line

There are many options for shedding excess fat. However, the basic fat loss rules are important to follow to improve your health. It can make a sizeable difference if you add some healthy habits into your routine. Even minor exercise can have significant effects on fat burning. Therefore, make sure you combine these 5 rules with a nutritious diet and exercise to decrease your body fat percentage.

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Naeem Durrani BSc
Naeem Durrani is a freelance journalist who specializes in health and wellness innovation. His interests include medical research, nutrition, and the scientific evidence around effective wellness practices that empower people to positively transform their lives.
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