Belly fat is more than just a nuisance that makes your clothes feel tight.
Fat inside the belly area is also termed visceral fat, and it is seriously harmful.
This type of fat is a major risk factor for type 2 diabetes and heart disease, to name a few .
Many health organizations use BMI (body mass index) to classify weight and predict the risk of metabolic disease. However, this is misleading.
People with excess belly fat are at an increased risk, even if they look thin on the outside .
Although losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
Here are 20 effective tips to lose belly fat, backed by scientific studies.
1. 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.
Studies show this type of fiber promotes weight loss by helping you feel full so you naturally eat less. It may also decrease the amount of calories your body absorbs from food.
What’s more, soluble fiber may help fight belly fat. An observational study of over 1100 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. Excellent sources of soluble fiber include flaxseeds, shirataki noodles, Brussels sprouts, avocados, legumes and blackberries.
2. Avoid Foods That Contain 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 they’re also added to some packaged foods.
These fats have been linked to inflammation, heart disease, insulin resistance and abdominal fat gain in observational and animal studies.
A 6-year study found that monkeys who ate a high-trans-fat diet gained 33% more abdominal fat than monkeys that ate a diet high in monounsaturated fat.
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.