Subcutaneous belly fat is the most visible type of fat, located just under the skin. Everyone has some belly fat, but large quantities of this subcutaneous fat can signal a weight problem. Belly fat is a metabolically active type of fat that sits deep inside the abdominal cavity. It surrounds internal organs and releases compounds that make you vulnerable to metabolic disturbances, heart disease, and inflammation.

Here are some effective tips to lose belly fat, backed by scientific studies.

Avoid Foods That Contain Trans Fats – To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans-fats. These are often listed as partially hydrogenated fats.

Don’t Drink Too Much Alcohol – 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.

Eat a High-Protein Diet – Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower-protein diet.

Don’t Eat a Lot of Sugary Foods – It’s important to realize that more than just refined sugar can lead to belly fat gain. Even healthier sugars, such as real honey, should be used sparingly.

Cut Back on Carbs, Especially Refined Carbs – Diets with under 50 grams of carbs per day cause belly fat loss in overweight people, those at risk of type 2 diabetes and women with polycystic ovary syndrome (PCOS).