17 scientifically backed ways to lose belly fat

Belly fat is more than just an unsightly inconvenience. It’s also a serious health threat.

But GOOD NEWS is that we have helped 100,000’s of mums shed their belly fat and we can help you too!

There are two main types of stomach fat…

1. Subcutaneous fat

For new mums, subcutaneous fat is the most noticeable type of fat on the stomach. As the name suggests, subcutaneous fat is the sort of fat which lies just under the surface of the skin.

Women are most likely to accumulate this sort of fat around their abdomen, hips and buttocks. Subcutaneous fat is noticeable and can cause dimpling like cellulite.

This fat serves as the body’s energy storage system. If more calories are consumed than the body uses, extra calories are laid down as subcutaneous fat.

When more calories are burned than consumed, subcutaneous fat is the first sort of fat to be burned off by the body to meet the increased demands for energy.  

2. Visceral fat (the dangerous one)

The second type of fat on the stomach area is visceral fat, also known as abdominal fat. This sort of fat differs from subcutaneous fat as it is less visible within the body.

Visceral fat forms within the body and around the organs. It cannot be seen from the outside and is far more dangerous than subcutaneous fat. Research is continuing into why some people seem to have greater amounts of visceral fat than others, but it is believed to have a lot to do with a poor diet.

Visceral fat is of great concern as it literally wraps itself around the major organs in the abdomen such as liver, kidneys, heart and lungs, as well as contributing to the clogging of arteries.

People will high levels of visceral fat are more prone to developing serious health issues such as heart disease. Visceral fat often accumulates around the liver and this leads the liver to become resistant to the body’s insulin, which in turn greatly increases the risk of type 2 diabetes.

Visceral fat is often referred to by the medical profession as a ticking time bomb as many people are unaware that they have visceral fat and it cannot be seen accumulating as subcutaneous fat can.

Risk factors for developing visceral fat

There are several factors which make it more likely that visceral fat will develop.

These include:

• Smoking
• Heavy drinking
• Living a non-active lifestyle
• Eating a diet which is high in fat
• High levels of stress

Here are 17 effective tips to lose belly fat

1. Eat lots of soluble fibre

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

Studies show that this type of fibre promotes weight loss by helping you feel full, so you naturally eat less. Also, soluble fibre may help fight belly fat.

Plus BONUS tip is to try out our CONTROL X which is high in soluble fibre and tastes AMAZING

2. Avoid foods that contain trans fats

They’re found in some spreads and also often added to packaged foods, but many food producers have stopped using them.

These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain.

3. Don’t drink too much alcohol

Research suggests that too much alcohol can also make you at more risk of gaining tummy fat.

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.

4. Reduce your stress levels

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

Women who already have a large waist tend to produce more cortisol in response to stress.

Try our meditation sessions with Shauna in The Healthy Mummy app

5. Eat a high protein diet

Protein is an extremely important nutrient for weight management.

High protein intake increases the release of the fullness hormone.

Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss.

6. Don’t eat a lot of sugary foods

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

Good news all our Healthy Mummy Smoothies have NO added sugar

7. Do cardio exercise

Cardio is an effective way to improve your health.

Studies also show that it’s one of the most effective forms of exercise for reducing belly fat.

Good news – we have over 350 cardio workouts in The Healthy Mummy App

8. Cut back on carbs — especially refined carbs

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

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

9. Perform resistance training (lift weights)

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

Good news we have lots of weights based programs with Nathalia in The Healthy Mummy App

10. Get plenty of sleep

Sleep is important for many parts of your health, including your weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat.

11. 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 The Healthy Mummy app can help you monitor your calorie intake

12. Eat fatty fish every week

They’re rich in high 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.

13. Stop drinking sugary fruit juice

Although fruit juice provides vitamins and minerals, it’s high in sugar.

Drinking large amounts may carry the same risk for abdominal fat gain.

14. Take apple cider vinegar 

Apple cider vinegar has impressive health benefits, including lowering blood sugar levels.

It contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies.

You can also check out our High Strength Apple Cider Vinegar Tablets available at Woolworths supermarkets

15. Eat probiotic foods or take a probiotic supplement

Probiotics are bacteria found in some foods and supplements. They have many health benefits, including helping improve gut health and enhancing immune function.

Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat.

And good news is we have probiotics in our Tummy Smoothie.

P.S check out our NEW TUMMY smoothie here

16 Drink green tea

It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism.

EGCG is a catechin, which several studies suggest may help you lose belly fat. The effect may be strengthened when green tea consumption is combined with exercise.

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