Belly fat is more than a nuisance that makes your clothes feel tight. It’s seriously harmful. This type of fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease and other conditions. Many health organizations use BMI (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 on the outside.
Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure. Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as abdominal obesity. If you have a lot of excess fat around your waistline, then you should take some steps to get rid of it even if you're not very heavy overall. Though losing fat from the abdominal area can be difficult, there are several things you can do.
Here are some tips for reducing belly fat:
Eliminate or Reduce Sugary Foods
Excess sugar intake leads to spikes in blood glucose which lead to spikes in your body’s insulin release. While present, insulin moves sugar from your blood to your cells and it also signals the body to store fat. And the fat tends to be stored in the abdominal area.
It's important to note that excess sugar intake from all sugar sources, not only refined (processed) carbohydrates, can lead to belly fat gain. Even healthier sugars, such as real honey, should be used sparingly. You don't have to follow a strict low-carb diet. Rather, replace refined carbs with healthy unprocessed carb sources, such as whole grains, legumes, fruits and vegetables.
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. Make an effort to consume high-fiber foods every day. Excellent sources of soluble fiber include flaxseed, Brussels sprouts, avocados, legumes and blackberries.
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 often added to packaged foods. These fats have been linked to inflammation, heart disease, insulin resistance and abdominal fat gain in observational and animal studies. To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These may also be listed as partially hydrogenated fats.
Eat Protein
Protein is an extremely important nutrient for weight control. Protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you retain muscle mass during weight loss. It has also been shown to reduce cravings by 60% and help you eat less overall. Be sure to include a good protein source at every meal, such as lean meats, fish, eggs, or beans.
Eat Fish Every Week
Fatty fish are incredibly healthy. They’re rich in 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 in the tummy area. Aim to get 2–3 servings of fatty fish per week. Good choices include salmon, herring, sardines, lake trout, albacore tuna and mackerel.
Avoid Sugar-Sweetened Beverages
To lose fat, it's best to completely avoid sugar-sweetened beverages such as soda, punch, sweet tea, as well as alcoholic mixers containing sugar. Sugary beverages appear to be even worse than high-sugar foods. Since your brain doesn't process liquid calories the same way it does solid ones, you're likely to end up consuming higher amounts of sugary drinks and the excess sugar will be stored as fat.
Stop Drinking Fruit Juice
Although fruit juice provides vitamins and minerals, it's just as high in sugar as soda and other sweetened beverages. Drinking large amounts may carry the same risk of abdominal fat gain. An 8-ounce (240-ml) serving of unsweetened apple juice may contain 25 grams of sugar, which is about 6 teaspoons of sugar. For context, the daily recommended amount of sugar for women is 25g per day and you would be getting that much sugar from one glass of apple juice. Wow!
The daily sugar intake recommendation for men is 38g per day. To help reduce excess belly fat, replace fruit juice with water, carbonated water, sparkling water with a wedge of lemon/lime or herbal teas (non-caffeinated).
Don't Drink Too Much Alcohol
Research has linked heavy alcohol consumption to a significantly increased risk of excess fat storage around the waist. To reduce your waistline, consider drinking alcohol in moderation or abstaining completely. The recommended alcohol intake is 1 drink per day for women and 2 drinks per day for men. I drink equals 5oz of wine, 12oz of beer or 1.5 ounces of liquor. Please note, if you only drink alcohol on the weekends, it’s not a case where you can say, I didn’t drink anything Monday-Friday therefore, I can drink 6 drinks on Saturday. The recommendation would still be 1 drink per day for women or 2 drinks per day for men.
Reduce Your Stress Levels
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the stress hormone. Research shows that high cortisol levels increase appetite, cravings and drive abdominal fat storage. What's more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around your tummy. To help reduce belly fat, engage in pleasurable activities that relieve stress. Regular exercise, yoga or meditation can be effective strategies.
Change Your Lifestyle
Doing only one of the tips listed here won't have a big impact on its own. Rather, to achieve results, these tips should be incorporated as part of a lifestyle change program that includes healthy eating, plenty of sleep, controlling stress and regular exercise.
The bottom line is, there are no magic solutions or pills for losing belly fat. It requires effort and a commitment to making changes to your lifestyle habits.
If you need help to change your habits, book a free consultation, let's talk!
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