Belly fat is beyond just making your clothes look tight. The fat present in the belly is also referred to as visceral fat, which is very dangerous. This kind of fat can lead to heart diseases, type 2 diabetes and so on. Most health organizations make use of Body Mass Index (BMI) to classify the body weight and forecast the danger of metabolic disease. However, it is misleading. Those with excessive belly fat are more opened to risk, even when they appear thin. Even though losing the belly fat can be dangerous, there are different things that can be done to lessen the excess fat in the belly.
Below are 5 effective ways to reduce belly fat – they are also confirmed by scientific studies.
- Eat more of soluble fiber
The soluble fibre uses up water and form a gel which assists in slowing down food as it is being transported through the digestive system. Scientific studies reveal that this kind of fiber support weight loss by making sure the belly feel full so you can consume less food. It might also reduce the quantity of calories the body derives from food. Furthermore, soluble fibre might help fight against belly fat. A study of about 1200 adults showed that for every 9-gram increase in the consumption of soluble fibre, the belly fat gained reduces by 3.6% over a period of 5 years. Ensure you eat more foods that are high in fiber daily. Soluble fibre can be gotten from flaxseeds, Brussels sprouts, legumes, blackberries, avocados, and shirataki noodles.
- Stay away from foods with trans fats
These fats are formed by allowing hydrogen pump into unsaturated fats like soybean oil. They are seen in some spreads and magazines, and they can also be found in some packaged foods. These type of fats have been the cause of heart disease, inflammation, abdominal fat gained and insulin resistance in animal and observational studies. According to a study that took place six years ago, monkeys who consumed diets that are high in trans fat gained 32% more abdominal fat than other monkeys that consumed meals with high monosaturated fat.
- Consume a high protein diet
Your meals should have a protein source. If your meals can contain proteins, your carb intake will be automatically regulated into the normal range of twenty to fifty grams daily.
Sources of protein:
Eggs – Pastured eggs or omega-3 enriched are good
Meat – Chicken, lamb, beef, bacon, pork, etc.
Seafood and fish – Trout, lobsters, shrimps, salmon, etc.
The importance of taking large amounts of protein can’t be overstated. It boosts your level of metabolism by eighty to hundred calories daily. Highly proteinous food can lessen your obsessive thoughts of food by 65%, makes your stomach filled up that you take 441 lesser calories daily, and lessen your love for late-night snacks. When it has to do with losing belly fats, protein is the best nutrient.
- Eat vegetables with low carbohydrate
Vegetables with low carbohydrate: Cauliflower, Kale, Cabbage, Lettuce, Broccoli, Spinach, Brussels Sprouts, Swiss chard, Cucumber and many more.
Don’t be scared of loading your plates with the low carbohydrate vegetables listed above. You can have a lot of these vegetables without going beyond twenty to fifty net carbohydrates daily. A meal that has vegetables and meat mostly contains the vitamins, minerals and fiber that is need for you to be fully healthy. There isn’t any physiological need for grains in your meals.
- Reduce your levels of stress
Stress triggers the adrenal glands in your body to produce cortisol, which is also known as “stress hormone.” This cortisol makes you gain belly fats. Studies show that high levels of cortisol increase your appetite and your abdominal fat storage.