Belly fat is more than just an annoyance that makes your clothes feel too small.
Visceral fat, a form of abdominal fat, is a key risk factor for type 2 diabetes, heart disease, and other diseases.
Though reducing weight in this area can be challenging, there are a few things you can do to lose weight in this area.
- Eat plenty of soluble fibre: Studies show that this type of fibre 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.
- Avoid food with trans fat: 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: High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness.
- Reduce your stress levels: Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone.
- Don’t eat a lot of sugary food: Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess. These include heart disease, type 2 diabetes, obesity, and fatty liver disease
- Do aerobic exercise: Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate or high-intensity exercise is more beneficial.
- Cut back on refined carbs: Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
- Get plenty of restful sleep: Sleep is important for many aspects of your health, including weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat.
- Change your lifestyle and combine different methods: If you want good results, you need to combine different methods that have been shown to be effective.