Belly fat is a total nuisance, we all agree on that. It not only makes your clothes feel tight and uncomfortable, it can also be very harmful. It doesn’t matter if you look slim, people with excess visceral fat are at an increased risk of metabolic disease, type 2 diabetes or heart disease.
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Here are some things you can do to reduce excess abdominal fat. We have classified them into two parts: things to avoid and things you should do. You may need to change your lifestyle habits and combine different methods, including exercise to get that big effect you desire.
Avoid
Trans fats
Trans fats are made when hydrogen is pumped into unsaturated fats like soybean oil, spreads and some packaged foods. They have been linked to inflammation, heart disease, insulin resistance and abdominal fat gain. Read ingredient labels carefully and staying away from foods that contain trans fats or “partially hydrogenated” fats.
Trans fats are made when hydrogen is pumped into unsaturated fats like soybean oil, spreads and some packaged foods. They have been linked to inflammation, heart disease, insulin resistance and abdominal fat gain. Read ingredient labels carefully and staying away from foods that contain trans fats or “partially hydrogenated” fats.
Alcohol
Alcohol, when drunk moderately, can have some health benefits; but, when drunk too much, it can be very harmful and also make you gain belly fat. You don’t have to get rid of it totally, but cutting back on alcohol can help reduce your waist size.
Alcohol, when drunk moderately, can have some health benefits; but, when drunk too much, it can be very harmful and also make you gain belly fat. You don’t have to get rid of it totally, but cutting back on alcohol can help reduce your waist size.
Sugary foods and drinks
Sugar contains fructose which, when consumed in excess, has been linked to several chronic diseases including heart disease, type 2 diabetes, obesity and fatty liver disease. Even “healthier” sugars like real honey should be used sparingly. Fruit juices have just as much sugar as you’d find in sweetened beverages, so replace your fruit juice with water, unsweetened iced tea or sparkling water with a wedge of lemon or lime.
Sugar contains fructose which, when consumed in excess, has been linked to several chronic diseases including heart disease, type 2 diabetes, obesity and fatty liver disease. Even “healthier” sugars like real honey should be used sparingly. Fruit juices have just as much sugar as you’d find in sweetened beverages, so replace your fruit juice with water, unsweetened iced tea or sparkling water with a wedge of lemon or lime.
Stress
Stress triggers your adrenal glands to produce cortisol which, when high, can increase appetite and drive abdominal fat storage. Reduce belly fat by engaging in pleasurable activities like yoga or meditation that relieve stress.
Stress triggers your adrenal glands to produce cortisol which, when high, can increase appetite and drive abdominal fat storage. Reduce belly fat by engaging in pleasurable activities like yoga or meditation that relieve stress.
Carbs
A good way to lose fat, especially abdominal fat is to reduce carb intake. You do not have to follow a strict low-carb diet to get good results; simply replacing refined carbs with unprocessed starchy carbs may also help improve metabolic health and reduce belly fat.
A good way to lose fat, especially abdominal fat is to reduce carb intake. You do not have to follow a strict low-carb diet to get good results; simply replacing refined carbs with unprocessed starchy carbs may also help improve metabolic health and reduce belly fat.
Enjoy
Soluble Fiber
Here’s what soluble fibre does: it absorbs water and helps slow down the food that passes through your digestive system, making you feel full and eat less. Soluble fibre also helps fight belly fat. Try to consume high-fibre foods like flaxseeds, avocados, legumes and blackberries every day.
Here’s what soluble fibre does: it absorbs water and helps slow down the food that passes through your digestive system, making you feel full and eat less. Soluble fibre also helps fight belly fat. Try to consume high-fibre foods like flaxseeds, avocados, legumes and blackberries every day.
Fruits and vegetables. Photo: Al Peakes and Sons
Protein
Protein is very important for controlling weight. It increases the feeling of fullness, decreases appetite, raises your metabolic rate and helps you retain muscle mass during weight loss. Include a good protein source like meat, fish, eggs, dairy, nuts of whey protein in every meal.
Protein is very important for controlling weight. It increases the feeling of fullness, decreases appetite, raises your metabolic rate and helps you retain muscle mass during weight loss. Include a good protein source like meat, fish, eggs, dairy, nuts of whey protein in every meal.
Coconut oil
Coconut oil helps boost metabolism and reduce abdominal fat loss. Boost belly fat loss by taking about 2 tablespoons of coconut oil per day. Remember though that coconut oil is still high in calories, so replace some of the fats you are already eating with coconut oil.
Coconut oil helps boost metabolism and reduce abdominal fat loss. Boost belly fat loss by taking about 2 tablespoons of coconut oil per day. Remember though that coconut oil is still high in calories, so replace some of the fats you are already eating with coconut oil.
Fatty fish
As ironic as this may sound, fatty fish are incredibly healthy and can help significantly reduce liver and abdominal fat. They are rich in protein and omega-3 fats that protect you from disease and reduce visceral fat. Add two to three servings of fatty fish (salmon, herring, sardines, mackerel and anchovies) to your diet every week.
As ironic as this may sound, fatty fish are incredibly healthy and can help significantly reduce liver and abdominal fat. They are rich in protein and omega-3 fats that protect you from disease and reduce visceral fat. Add two to three servings of fatty fish (salmon, herring, sardines, mackerel and anchovies) to your diet every week.
Apple Cider Vinegar (ACV)
Drinking ACV has impressive health benefits including lowering blood sugar levels and reducing abdominal fat storage. Although there are no human studies in existence yet, it is safe to take one or two tablespoons of ACV per day for modest fat loss.
Drinking ACV has impressive health benefits including lowering blood sugar levels and reducing abdominal fat storage. Although there are no human studies in existence yet, it is safe to take one or two tablespoons of ACV per day for modest fat loss.
Probiotics
Probiotics are bacteria found in some foods and supplements that have many health benefits, including improved gut health and enhanced immune function. They can help regulate weight and this balance can help with weight loss. Probiotic supplements contain different bacteria, so look out for those in the Lactobacillus family, which can help reduce belly fat.
Probiotics are bacteria found in some foods and supplements that have many health benefits, including improved gut health and enhanced immune function. They can help regulate weight and this balance can help with weight loss. Probiotic supplements contain different bacteria, so look out for those in the Lactobacillus family, which can help reduce belly fat.
Green Tea
It is known that green tea is an exceptionally healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), which help boost metabolism. Combine this with exercise and watch that fat burn.
It is known that green tea is an exceptionally healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), which help boost metabolism. Combine this with exercise and watch that fat burn.
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