It is inevitable, most of us have abdominal fat that makes us uncomfortable. What ways do we have to get rid of those love handles that we don't like?

Abdominal fat not only we may not like aesthetically, but the visceral fat that accumulates around the gut is dangerous, since it increases the risk of cardiovascular problems and diseases such as hypertension or heart attacks. Today we bring you seven scientifically proven ways to lose weight and get rid of the dreaded belly fat.

Forget the sugar
Added sugars are extremely unhealthy and harmful to our body, so to lose those uncomfortable love handles we must eliminate added sugar in all our nutritional options. Some studies assure that an average North American consumes around 69 kilos of sugar a year, which supposes, in some cases, more kilograms of sugar than the total weight!

Sugar is not only highly caloric, but also has no nutritional value, making it one of the reasons why we accumulate more abdominal fat, so we must eliminate added and refined sugars and opt for natural drinks without sugar such as coffee or natural juices and control the amount of carbonated drinks we consume.

Practice aerobic exercises
In addition to improving your physique, aerobic exercise also improves heart health and overall health. According to some recent research, aerobic exercise is postulated as the best method to help us lose abdominal fat.

By doing cardio exercises, such as brisk walking or light jogging, you can effectively reduce abdominal fat, especially that located near the internal organs, that is, the most dangerous fat.

There are different theories as to what type of exercise is best to apply to a weight loss program, however the eight-month study conducted by Duke University Medical Center, with 196 overweight participants ages 18 to 70 old, showed that aerobic training is superior to other types of workouts to achieve significant weight loss.

Do weight training
Resistance training may not make you lose as many calories as aerobics but they are not a worse option but different, so we should not forget about them.

The advantage of lifting weights is that they slim the waist, according to a study published in the Harvard School of Public Health. This study showed that a 20 minute weight lifting routine can help combat and reduce abdominal fat.

This means that participating in resistance training or, even better, combining it with aerobic exercises could help decrease abdominal fat while   preserving or increasing muscle mass.

Drink lemon water
Lemon water does not regulate belly fat loss directly, but it does provide a host of health benefits that can positively impact your body when it comes to losing belly fat and fat.

In particular, consuming lemon water is extremely beneficial when taken on an empty stomach and best in the morning.

This happens due to the ability of lemon water to increase stomach acid levels, which, on the other hand, improves digestion and helps to break down the food we consume more effectively. Furthermore, it helps to detoxify the liver and make it function more properly, and this is essential because it is one of the most important organs in the body, responsible for performing hundreds of different functions.

Some studies have shown that even drinking lemon water helps improve metabolism, reduce appetite, and remove unwanted fat deposits.

Eat high fiber foods
The benefits of fiber are numerous, such as reducing the risk of diabetes, high cholesterol, heart disease, constipation and improves digestion.

Following these properties, fiber has been shown to help with weight loss, reducing abdominal fat as well as helping to lose overall weight.

The reason it works is that a diet high in fiber-rich foods tends to be more abundant, and therefore provides a feeling of high satiety after eating.

Another benefit of weight loss from consuming fiber is that it tends to be less energy-dense, meaning fewer calories for the same volume of food.

Clearly, we all need more fiber in our diets, for example 90% of Americans do not consume the recommended daily allowance for fiber, and how much fiber is enough to meet the daily requirement? Women should eat 21 to 25 grams of fiber per day, while men should eat 30 to 38 grams per day.

The best sources of dietary fiber are fruits, whole grains, vegetables, and legumes, and more specifically, quinoa, beans, chia seeds, kale, oats, and berries such as strawberries, blueberries. .

Go ahead with green tea!
Tea is one of the healthiest drinks you can have and more if it is green tea that has been shown to help get rid of the tripilla. Due to the assets that make up green tea, it raises the levels of hormones that send signals to fat cells so that they break down and therefore release fat into the stream as energy.

The American Journal of Clinical Nutrition states that drinking green tea helps reduce the percentage of body fat, mainly that of the abdomen.

Tea's properties are linked to compounds called catechins, a well-known belly fat burner. So trade in your morning coffee for a cup of green tea for faster, more efficient weight loss and more health benefits.

Control carbohydrate intake
No, it is not about eliminating carbohydrates, in fact, it can be harmful. But you do have to avoid high carbohydrate foods and, at first, even reduce your intake a lot, according to studies by the National Institutes of Health of the United States.

A diet with a controlled carbohydrate intake means reducing the glycemic index, that is, the way in which food raises blood glucose levels. A diet to lose abdominal fat should be based on perceiving 43% of the calories from carbohydrates and 39% of calories from fats (best of high quality such as EVOO or avocado or nuts, for example), compared to a standard diet that is based on 55% of calories from carbohydrates and 27% from fats.

In other words, it reduces carbohydrates.

In conclusion: nothing we did not know but what we should be more aware of, to get rid of abdominal fat and show a flat stomach we must combine a complete and healthy diet together with a complete exercise program, that will allow us to lose weight and forget of love handles.