Belly fat is more than a nuisance that makes your clothes feel tight.
It’s seriously harmful.
One type of belly fat referred to as visceral fat is a major risk factor for type 2 diabetes, heart disease, and other conditions.
Many health organizations use body mass index to classify weight and predict the risk of metabolic disease.
However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin.
Here are 20 effective tips to lose belly fat, backed by scientific studies.
1. Eat plenty of soluble fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less.
It may also decrease the number of calories your body absorbs from food.
What's more, soluble fiber may help fight belly fat.
An observational study in over 1,100 adults found that for every 10 gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5 year period.
Excellent sources of soluble fiber include:
1. flax seeds;
2. shirataki noodles;
3. Brussels sprouts;
4. avocados;
5. legumes;
6. blackberries.
2. Avoid foods that contain trans fats
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.
They’re found in some margarines and 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 in observational and animal studies.
3. Don’t drink too much alcohol
Alcohol can have health benefits in small amounts, but it’s seriously harmful if you drink too much.
Research suggests that too much alcohol can also make you gain belly 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.
Results showed those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank.
