One of the most common questions we get asked during consultations is “ how do I lose belly fat? “. Whilst it is uncomfortable and it makes clothes looks horrible excess belly is not just ugly it’s also harmful to your health. It tends to sneak up on you and it’s one of the hardest places to lose fat.
In this article we explain what Belly fat is and 5 Tips to help you reduce it
What is Belly fat?
Belly fat also known as Visceral fat is stored below the abdominal muscles and surrounds the internal organs of the body, including the liver, the pancreas and the heart. It can also infiltrate those organs, impairing their function and degrading metabolic and cardiovascular function. This type of fat is a major risk factor for type 2 diabetes, heart disease and other conditions.
Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
5 effective tips to reduce belly fat
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.
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.
Make an effort to consume high-fiber foods every day. Excellent sources of soluble fiber, to include flaxseed, Brussels sprouts, avocados, legumes and blackberries.
2. MINIMZE ALCOHOL
Alcohol can have health benefits in small amounts but is 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 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.
3. EAT A HIGH PROTEIN DIET
Protein is an extremely important nutrient for weight control.
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 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 include a good protein source with at every meal, such as meat, fish, eggs, dairy, whey protein or beans.
4. 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 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 the mid section.
To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.
5. ADD RESISTANCE TRAINING TO YOUR SCHEDULE
Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.
Based on studies in people with prediabetes, type 2 diabetes and fatty liver disease, resistance training may also be beneficial for belly fat loss.
Increasing your daily steps will also help you become more mobile and burn calories. Whenever possible try to reach 10,000 daily steps
If you feel you need guidance with your training and nutrition, why not book a FREE CONSULTATION.