Maintaining a trim midsection does more than make you look great—it can help you live longer. Larger waistlines are linked to a higher risk of heart disease, diabetes and even cancer. Losing weight, especially belly fat, also improve blood vessel functioning and also improves sleep quality.
It’s impossible to target belly fat specifically when you diet. But losing weight overall will help shrink your waistline; more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you can’t see but that heightens health risks, says Kerry Stewart, Ed.D. , director of Clinical and Research Physiology at Johns Hopkins. Here’s how to whittle down where it matters most.
Thin People, Have It Too.
Even if you’re thin, you can still have too much visceral fat.
How much you have is partly about your genes, and partly about your lifestyle, especially how active you are.
Visceral fat likes inactivity. In one study, thin people who watched their diets but didn’t exercise were more likely to have too much visceral fat.
The key is to be active, no matter what size you are.
1. Don’t drink too much Alcohol.
Alcjol 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.
Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity — that is, excess fat storage around the waist.
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.
One study on alcohol use involved more than 2,000 people.
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.
2. Track your food intake.
Most people know that what you eat is important, but many don’t know specifically what they’re eating.
A person might think they’re eating a high protein or low carb diet, but without keeping track, it’s easy to overestimate or underestimate food intake.
Tracking food intake doesn’t mean you need to weigh and measure everything you eat. Tracking intake every now and then for a few days in a row can help you realize the most important areas for change.
Planning ahead can help you achieve specific goals, such as boosting your protein intake to 25–30% of calories or cutting down on unhealthy carbs.
3. 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.
Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet.
4. 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 magarines 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.
A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fats.
To help reduce belly fat and protect your health, carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.
5. Eat a high protein diet.
Protein is an extremely important nutrient for weight management.
High 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 to retain muscle mass during weight loss
Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet.
Be sure to high protein foods, such as fish, lean meat, and beans, are ideal if you’re trying to shed some extra pounds around your waist.
6. 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.
Research shows that high cortisol levels increase appetite and drive abdominal fat storage 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 the middle.
To help reduce belly fat, engage in pleasurable activities that relieve stress. practicing yoga or meditation can be effective methods.
Stress may promote fat gain around your waist. Minimizing stress should be one of your priorities if you’re trying to lose weight.
7. Avoid sugar sweetened beverages.
sugar sweetened beverages are loaded with liquid fructose, which can make you gain belly fat.
Studies show that sugary drinks lead to increased fat in the liver. One 10-week study found significant abdominal fat gain in people who consumed high fructose beverages
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 too many calories later on and storing them as fat.
8. 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.
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