Belly fat, or visceral fat, can lead to serious health conditions like diabetes, heart disease and obesity. Although there are no specific foods that can reduce belly fat, eating a balanced diet and regularly exercising can help.
A healthy diet should include protein, fibre and low-calorie carbohydrates. It should also include regular moderate-intensity physical activity.
1. Eat a Low-Calorie Diet
A low-calorie diet is one of the best ways to diet to reduce the belly fat . However, it is important to pair foods that are low in calories with those that are nutrient-rich. This way, your meals will be satisfying and you’ll still get all the nutrients your body needs.
A healthy diet should consist of a variety of whole and unprocessed foods, including lean proteins, whole grains, fruits, vegetables, healthy fats, and water. It should also limit alcohol, sugary drinks, and high-calorie, low-nutrient foods. In addition, it is important to control portion sizes and eat at regular intervals throughout the day.
Unhealthy eating is a leading cause of belly fat, so it’s important to cut back on starchy carbohydrates and bad fats. Instead, fill up on lots of veggies and choose lean protein and healthy fats from fish, nuts, and avocados.
Another great way to reduce belly fat is by doing regular strength training. Strength training will help you build muscle, which will increase your metabolism and help you burn more calories at a faster rate. In addition, it is a good idea to do stress-reducing activities like yoga or meditation. Stress can promote the accumulation of belly fat, so reducing it will help you lose that pesky belly fat. Finally, make sure to sleep at least 7-8 hours a night and stay hydrated.
2. Exercise Regularly
While some fat in the abdomen is normal, excess belly fat, called visceral fat, is linked to serious health problems. This fat is found deep within the abdominal cavity and surrounds organs. When it builds up, it creates inflammation and may contribute to diabetes, heart disease and cancer. Fortunately, losing excess weight can help reduce the amount of visceral fat in your body.
One of the best ways to lose belly fat is to exercise regularly. Vigorous exercise trims all of your body’s fat, including the visceral fat in your abdomen. However, it is important to do the right type of exercise to lose belly fat. You should do moderate-intensity aerobic activity — such as walking or jogging — for 150 minutes per week and include strength training exercises in your routine.
It is also helpful to eat meals that are high in fiber, which can promote healthy belly fat loss by slowing down digestion and promoting feelings of fullness. In addition, consuming lean protein at every meal helps to burn belly fat because it is more metabolically active than carbohydrates or sugar.
Another key to burning belly fat is to get a good night’s sleep. A lack of sleep can lead to an increase in the production of the stress hormone cortisol, which can cause your body to store fat in your abdomen. In addition, sleeping enough can promote healthy liver function, which helps your body burn calories efficiently.
3. Eat the Right Foods
A healthy diet avoids processed foods, and instead focuses on whole fruits, vegetables, grains, and lean proteins. It also limits sugar and salt, while incorporating “healthy fats” like fish, olive oil, and nuts.
Foods that contain soluble fiber, such as oats and legumes, can reduce belly fat because they help you feel full. They are also good for your heart, cholesterol, and liver (21, 22). Eating two to three servings of fatty fish per week can lower visceral fat in the abdomen.
Belly fat is dangerous because it releases hormones that can lead to diabetes and heart disease. You can burn this fat by upgrading your diet, avoiding sugar and salt, and exercising regularly.
You can start by reducing portion sizes, especially at restaurants. You can also drink water or other non-sugary drinks instead of soda, fruit juice, and energy drinks. It’s also a good idea to swap out processed snacks for fresh, homemade ones, such as whole grain cookies and hummus. In addition, try to eat more plant-based meals and snack on nuts and leafy greens for snacks instead of sugary treats. You can add poultry, eggs, red meat, and dairy to your diet in moderation. Adding a small amount of bananas to your diet can help reduce belly fat because it’s a fruit that’s rich in potassium and contains vitamin C.
4. Drink Water
If you’re trying to lose belly fat, drinking water is a good way to get rid of it. Water is a natural appetite suppressant and has been shown to increase metabolism, helping you burn more calories. Water also helps prevent dehydration, a common cause of fatigue and hunger.
According to a study published in Frontiers in Nutrition, dehydration restricts the body’s ability to metabolize accumulated fat. The study found that drinking water increases the breakdown of stored fat by boosting lipolysis, a process that involves water molecules interacting with triglycerides to produce glycerol and free fatty acids.
It is also helpful to eat meals that are high in fiber, which can promote healthy belly fat loss by slowing down digestion and promoting feelings of fullness. In addition, consuming lean protein at every meal helps to burn belly fat because it is more metabolically active than carbohydrates or sugar.
Drinking water can help reduce belly fat because it may help you eat less calories, especially when combined with protein-rich foods like chia seeds. These tasty little seeds are a great source of plant-based protein and are high in fiber, which slows down digestion. They also contain omega-3 fatty acids and antioxidants, which boost energy and promote weight loss.
Conclusion
Studies have also shown that drinking water before a meal can reduce the amount of calories consumed in that meal, especially among middle-aged obese people. The research indicates that this is because thirst and hunger are often mistaken for each other, and drinking water can help you feel full before you eat. Moreover, drinking water can also help you avoid sugary drinks such as soda and juices that are loaded with calories and have been linked to increased belly fat.