Everyone has some belly fat, even people who have flat abs! That is normal. But too much belly fat can affect your health in a way that other fat doesn't. Some of your fat is right under your skin. while some fat reside deeper inside, around your heart, lungs, liver, and other organs. It is called "visceral" fat that may be the bigger problem, even for thin people.
Visceral fat circulates throughout the bloodstream more regularly and is therefore likelier to raise the amount of fat in your blood and in return increasing your blood sugar levels and putting you at a greater risk of heart disease and type 2 diabetes. If you have too much of it, you may be more likely to also get high blood pressure, dementia, and certain cancers, including breast cancer and colon cancer.
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Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
Reduce Carbs Intake
Eating fewer carbs is a very effective way to lose fat. When people cut carbs, their appetite goes down and they lose weight. Low carb diets also lead to quick reductions in water weight, which gives people fast results. People often see a difference on the scale within 1–2 days. Studies comparing low carb and low fat diets indicate that low carb eating specifically reduces fat in the abdomen and around the organs and liver. This means that some of the fat lost on a low carb diet is harmful abdominal fat.
You don’t have to follow a strict low carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat.
Avoid Trans Fats
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.
They’re found in some margarines 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. To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.
Limiting Alcohol Drinking
Alcohol 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.
Exercise
Exercise is an effective way to improve your health and burn calories. Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. Weight training and cardiovascular exercise will reduce fat across the body.
Aerobic exercise such as like walking, running, and swimming can allow major reductions in abdominal fat. Exercise also leads to reduced inflammation, lower blood sugar levels, and improvements in other metabolic problems associated with excess abdominal fat. Another study found that exercise completely prevented people from regaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance.
Adopt on a High Protein Diet
Protein may be the most important macronutrient for weight loss. Research shows it can reduce cravings by 60% and boost metabolism by 80–100 calories per day. Many of the studies observing that protein helps with weight loss had people getting 25–30% of their calories from protein. Therefore, this may be a good range to try.
Be sure to include a good protein source at every meal, such as:
meat
fish
eggs
nuts
dairy
beans
Fatty fish are incredibly healthy. They’re rich in high quality protein and omega-3 fats that protect you from disease. Some evidence suggests that these omega-3 fats may also help reduce visceral fat. Good choices include:
salmon
herring
sardines
mackerel
anchovies
These are the best protein sources for your diet. Not only can protein help you to lose weight, but it may also help you to avoid regaining weight .
Refrain from Sugary Food
Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat. This can lead to several chronic diseases when consumed in excess. These include heart disease, type 2 diabetes, obesity, and fatty liver disease.
Sugar-sweetened beverages are often paired in our meals but they 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 are likely to end up consuming too many calories later on and storing them as fat. Check out more details on alternatives for your sweet tooth. To help reduce belly fat and protect your health, read the labels to make sure products do not contain refined sugars. Even foods marketed as health foods can contain significant amounts of sugar. Be wary!
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