Most of the people including young adults and elderly often struggle to reduce belly fat. This type of fat is a major risk factor for heart diseases, type 2 diabetes, etc.
Following are the 10 ways that help reduce belly fat
- Eat a diet rich in soluble fibre
To reduce belly fat, high fibre foods shall be consumed every day. Its sources include – Legumes, flax seeds, Brussels sprouts, blackberries, avocados, etc. Soluble fibre may help in losing weight by increasing fullness. Thereby one tends to naturally eat less.
- Avoid trans fats
Trans-fats are found in some margarine and spreads. They are also often added to packaged foods. Ingredient labels of the food products shall be read carefully for their trans fat content before purchasing them.
- Cut on alcohol consumption
Research suggests that excessive intake of alcohol can be responsible for belly fat gain. To help reduce waist size, alcohol shall be cut back.
- Include protein in the diet
For weight management, protein is an extremely important nutrient. Research suggests that high protein intake increases the release of the fullness hormone PYY. It decreases appetite and promotes fullness. Protein also raises the metabolic rate. It helps retain muscle mass during weight loss. Its sources include – dairy, meat, beans, eggs, fish, whey protein, etc.
- Cut on stress level
Stress triggers the adrenal glands to produce cortisol. It is also known as the stress hormone. It can make one gain belly fat. Research shows that high cortisol levels increase appetite. It drives abdominal fat storage. Engage in pleasurable activities that relieve stress to help reduce belly fat like practicing meditation, yoga etc.
- Avoid sugary foods
Research identifies excessive sugar intake as a major cause of weight gain. It has been linked to several chronic diseases when consumed in excess. These include – fatty liver disease, type 2 diabetes, heart disease, obesity, etc. Such foods shall be avoided.
- Get adequate sound sleep
Research suggests that people who don’t get enough sleep tend to gain more weight. It may include belly fat. A sound sleep of at least 7 hours per night is important for health.
- Practise Physical exercise
Exercise is an important component of weight loss strategy which also helps in reducing belly fat, particularly resistance training. It is important for preserving and gaining muscle mass. Research suggests that resistance training may also be beneficial for belly fat loss. However, it shall be performed under the guidance of a certified personal trainer.
- Cut on sugar-sweetened beverages
Sugar-sweetened beverages are loaded with liquid fructose. It can make one gain belly fat. To lose belly fat, it is advised to completely cut on sugar-sweetened beverages. It includes – punch, soda, alcoholic mixers containing sugar, etc.
- Include probiotic foods in the diet
Probiotics are bacteria that are found in some foods and supplements. Research suggests that different types of bacteria play a role in weight regulation and its right balance can help with weight loss. It includes the loss of belly fat as well.