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How to lose your belly fat?

Saturday,14 May 2022 11:59 PM IST

Anupama Nair



Every one dreams of having a thin and fit body and belly fat makes our body look out of shape. It is more than a nuisance that makes your clothes feel tight and it’s seriously harmful too. One type of belly fat called as visceral fat is a major risk factor for type 2 diabetes, heart disease, and other serious conditions. Body mass index (BMI) is used to classify weight and predict the risk of metabolic disease. However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin. The sad part is losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat:

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. Research indicate that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food. Soluble fiber may help fight belly fat. A study in over many 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. Good sources of soluble fiber are:

  • flax seeds
  • shirataki noodles
  • Brussels sprouts
  • avocados
  • legumes
  • blackberries

Avoid foods that contain trans fats

What are trans fats and how are they formed? Trans fats also called trans-fatty acids increase bad cholesterol and also lowers good cholesterol. A diet full of trans fats increases the risk of heart disease, which is the leading killer of adults. 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 in observational and animal studies. To help reduce belly fat and protect your health, you must read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.

Avoid too much alcohol

Alcohol can have health benefits in small amounts, but it’s seriously harmful if you drink too much. Studies suggests that too much alcohol can also make you gain belly fat.

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