Belly fat is not just a tricky thing that makes your clothes look too tight. Fat that is inside the abdomen is also called visceral fat and this is quite harmful. This type of fat is a major risk factor for type 2 diabetes and heart disease among other things. Many health organizations use the BMI (body mass index) to classify weight and to predict the risk of metabolic diseases. However, this is misleading.
Time to use science for this. This blog contain about some highly effective methods of bandaging fat that are supported by nutritional science.
Eat Lots of Soluble Fiber
Soluble fibers absorb moisture and form a jelly that ensures that your food passes through the digestive system more slowly. Studies show that this type of fiber promotes weight loss because it helps you feel saturated, so you naturally start eating less.
It can also reduce the amount of calories your body gets from food. And most importantly, soluble fiber can help you fight belly fat. A large observational study with more than 1,100 adults found that the increase in abdominal fat decreased by 3.7% in 5 years for each 10 gram increase in soluble fiber intake.
Avoid feeding with trans fats
Trans fats are made by pumping oxygen into unsaturated fats such as soybean oil. They are in some margarines and some types of spreads (such as peanut butter, hazelnut pastes, etc.) and they are also added to certain packaged foods.
These fats are associated with inflammation, heart disease, insulin resistance and an increase in abdominal fat, according to observational research and animal studies. If you want to reduce the amount of belly fat and protect your health, read all labels carefully and wrap around products with trans fats. They are often listed as “(partially) hydrogenated” or “partially cured” fats.
No to alcohol
Alcohol can still be healthy in small quantities, but it is extremely harmful if you drink too much. Research also shows that too much alcohol can cause an increase in belly fat. Observational studies show links between heavy alcohol consumption and significantly increased risks of central obesity – in other words, excessive fat storage around the waist
Drinking less alcohol can help to reduce your waist size with waist trainer. You don’t have to give it up completely if you like it, but limiting the amount you drink in a day can help.
Protein is a very important nutrient for weight control. A high protein intake increases the release of the satiety hormone PYY, which reduces appetite and increases the feeling of being full. Make sure you eat a good source of protein with every meal, such as meat, fish, eggs, dairy, whey protein, or nuts.
Stress can lead to an increase in abdominal fat because it stimulates your adrenal glands to make cortisol; the hormone that is also known as ‘stress hormone’. Increased cortisol provides even more fat storage around the waist. Develop fun and relaxing activities that reduce stress. Yoga or meditation can be effective ways of achieving this.
Stop sugar-rich food
Sugar contains fructose, which in excessive use has been associated with various chronic diseases, including heart disease, diabetes 2, obesity and liver fat. Even ‘healthier’ types of sugar (such as real honey) must be eaten sparingly.
Do aerobic training (cardio training)
Aerobic training or cardio is a good way to improve your health and burn calories. Research shows that it is one of the best ways of exercise to reduce abdominal fat. However, the results are mixed when it comes to the type of training that is better now, with moderate intensity or high intensity.