Belly fat is more than just a flab layer; it surrounds your vital organs such as your heart, lungs, and liver and can cause a variety of diseases ranging from diabetes to cardiac problems to breast cancer. Even people of normal weight who are not considered obese may bear the brunt of a large belly and suffer from a variety of health problems.
While it may appear that gaining fat around the waist is unavoidable as one ages, ignoring it could have disastrous consequences. Some of the lifestyle changes you can make include changing your diet to include more fibre and protein, reducing your alcohol consumption, avoiding sugar, addressing your stress, and increasing your physical activity.
Diet rich in fibre
Consume more soluble fibre by eating pulses, salads, fruits, and vegetables. Fibre converts food into a viscous gel by absorbing water, which delays stomach emptying and keeps us feeling fuller for longer. When we eat a high-fibre diet, we tend to eat less. It also reduces the number of calories absorbed from food.
Sugar has long been associated with belly fat problems. Sugar is primarily made up of glucose and fructose, the latter of which has been linked to a variety of diseases. The consequences include type 2 diabetes and fatty liver diseases.
Trans fats should be avoided
The FDA has directed manufacturers to prohibit the use of trans fat in their products. Trans-fat is abundant in packaged and processed foods. Read food labels carefully; these health risks are referred to as “partially hydrogenated fats.” It raises the risk of abdominal obesity, insulin resistance, and heart disease.
Reduce your alcohol consumption
Excessive alcohol consumption has been shown to increase waist circumference. Check your alcohol consumption and, if possible, abstain from it if you want to lose belly fat.
Consume more protein
Moderately increasing protein consumption is an effective and sensible belly fat loss strategy. Protein can help increase satiety and the metabolic rate of the body. It also encourages the development of more muscle mass while decreasing fat mass. Prefer lean meats and eggs, as well as fish and legumes.
Take care of your stress
Stress causes our bodies to produce cortisol, also known as the stress hormone. This hormone increases the desire to eat and promotes fat deposition. Reduce stress by engaging in activities that you enjoy, and try to incorporate yoga and meditation into your routine.