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We include products we believe work for our readers. If you buy through links on this page, we may earn a small commission. Here's  Additional Info  is more than an annoyance that makes your clothing feel tight. It's seriously damaging. One type of tummy fat referred to as visceral fat is a significant threat element for type 2 diabetes, cardiovascular disease, and other conditions ().

However, this is misleading, as individuals with excess stubborn belly fat are at an increased risk even if they look thin (). Though losing fat from this area can be difficult, there are a number of things you can do to lower excess abdominal fat. Here are 20 effective suggestions to lose stomach fat, backed by scientific research studies.

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Research studies reveal that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It might likewise decrease the number of calories your body soaks up from food (,, ). What's more, soluble fiber might help battle stomach fat. An observational research study in over 1,100 grownups found that for each 10-gram increase in soluble fiber intake, stubborn belly fat gain decreased by 3.

Make an effort to take in high fiber foods every day. Excellent sources of soluble fiber include: Soluble fiber might help you to lose weight by increasing fullness and minimizing calorie absorption. Try to include lots of high fiber foods in your weight reduction diet plan. Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.

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These fats have actually been connected to inflammation, cardiovascular disease, insulin resistance, and stomach fat gain in observational and animal research studies (,, ). A 6-year research study discovered that monkeys who consumed a high trans fat diet plan got 33% more stomach fat than those eating a diet plan high in monounsaturated fat ().

How to Lose Body Fat: 16 Scientifically Proven Ways to Burn Fat Fast

These are often listed as partially hydrogenated fats. Some research studies have actually connected a high consumption of trans fat to increased stomach fat gain. No matter whether you're trying to reduce weight, limiting your consumption of trans fat is a great idea.Alcohol can have health advantages in small amounts, however it's seriously damaging if you drink excessive.