The Best Science-Based Way to Lose Belly Fat (5 Steps to Follow)

What is the best science-based way to lose belly fat? Find out by scrolling down.

Now, before you get angry and start screaming at your phone that we are advocating for fat spot reduction, that is not what this is about. We are not saying that you can target fat loss in a specific region of your body – that is simply not possible via natural ways.

The information taken into consideration for this article is based on a video shared by Jeremy Ethier. Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 5 million subscribers and he delivers clear information with sound background research.

So, in other words, he knows what he is talking about and you should at least pay attention to what he wants to explain about the best way to lose belly fat according to science.

The Best Science-Based Way to Lose Belly Fat

First things first, there are two types of belly fat. The one most people refer to when they talk about stubborn fat in their abdomen, which is that layer of fat on top of your abs.

However, the second type of fat is visceral fat which accumulates around the organs in the abdominal cavity, such as the liver, pancreas, and intestines. It is also known as intra-abdominal fat. Unlike subcutaneous fat, which is located under the skin and can be pinched, visceral fat is not visible and can only be measured through imaging techniques such as MRI or CT scans.

Visceral fat is considered to be particularly harmful to health because it can increase the risk of several health problems, including heart disease, type 2 diabetes, and some types of cancer. This is because visceral fat releases inflammatory substances called cytokines and hormones such as insulin, which can interfere with the body’s metabolism and increase the risk of insulin resistance and inflammation.

Source: Julia Larson / Pexels

To find out the best science-based way to lose belly fat, Ethier talked with 5 of the world’s most qualified fat loss scientists: Layne Norton, Alan Aragon, Eric Trexler, Bill Campbell, and Laurin Conlin.

After those conversations, he came up with 5 steps that anyone can start doing now to reduce both types of fat in their bodies.

1. Start with a caloric deficit
2. Eat your 20 favourite foods that are reasonably healthy from these groups (protein, healthy fat, fibrous vegetables, starch, milk, fruit)
3. Do anything for exercise (any movement counts to counterbalance the drop in non-exercise activity thermogenesis, or NEAT)
4. Sleep at least 7 hours every night
5. Don’t overlook the progress you’ve made in other areas

To fully understand exactly what each of those specialists talked about, click on the video below.

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Losing belly fat can be difficult for several reasons:

1. Genetics: Genetics can play a role in where your body stores fat. Some people are more prone to storing fat in their bellies, which can make it more difficult to lose.
2. Hormones: Hormones, such as cortisol and insulin, can affect how your body stores fat, especially in the belly area. High levels of cortisol, which is a stress hormone, can lead to increased belly fat.
3. Age: As you age, your metabolism slows down, making it more difficult to lose weight and belly fat.
4. Poor Diet: A diet high in processed foods, sugar, and saturated fats can contribute to increased belly fat. Eating a healthy diet is important for losing belly fat.
5. Lack of Exercise: Exercise is crucial for burning calories and reducing belly fat. A sedentary lifestyle can make it more difficult to lose belly fat.
6. Sleep: Lack of sleep can affect hormones that regulate appetite and metabolism, making it harder to lose belly fat.

Overall, losing belly fat can be difficult due to genetics, hormones, age, poor diet, lack of exercise, and lack of sleep. However, making lifestyle changes such as eating a healthy diet, exercising regularly, getting enough sleep, and managing stress can help reduce belly fat over time.

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Lowering belly fat can bring several benefits to your overall health and well-being. Here are some of the benefits:

1. Reduces the risk of chronic diseases: Belly fat is associated with an increased risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. Lowering belly fat can help reduce the risk of these diseases.
2. Improves insulin sensitivity: Belly fat can affect insulin sensitivity, which can lead to insulin resistance and type 2 diabetes. Lowering belly fat can improve insulin sensitivity, which can help prevent or manage type 2 diabetes.
3. Boosts metabolism: Belly fat can slow down your metabolism, making it harder to lose weight. Lowering belly fat can help boost your metabolism, making it easier to burn calories and lose weight.
4. Improves cardiovascular health: Belly fat can increase the risk of high blood pressure, high cholesterol, and other cardiovascular problems. Lowering belly fat can improve cardiovascular health and reduce the risk of these problems.
5. Increases energy levels: Carrying excess belly fat can make you feel tired and sluggish. Lowering belly fat can increase your energy levels and improve your overall quality of life.

Overall, lowering your belly fat can bring many benefits to your health and well-being, including reducing the risk of chronic diseases, improving insulin sensitivity, boosting metabolism, improving cardiovascular health, and increasing energy levels.

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