Losing belly or visceral fat can be a tough one. Even if you are thin you can still retain visceral fat around the stomach, due to a number of reasons.
And shifting visceral fat is vital for your health, as it can lead to problems such as diabetes and heart conditions if it’s not kept under control.
But there are things you can do to shift it according to science.
Firstly, it’s important that you consume plenty of soluble fibre in your diet. Studies show that soluble fibre increases feelings of satiety, so you eat less.
The studies also show that it can decrease the number if calories that your body consumes from food.
Another study showed that individuals decreased on average 3.7% of belly fat for every 10grams consumed over a five-year period.
Good sources of soluble fibre include flax seeds, avocados, legumes, blackberries and Brussels Sprouts.
Secondly, you should avoid foods that contain trans fats such as margarine and spreads. In various studies these fats have been linked to heart disease, insulin resistance and belly fat gain.
To help avoid trans-fat, read ingredient labels carefully, particularly processed foods to ensure they do not contain trans-fat.
Third, cut back on alcohol. We all love to enjoy a Friday night tipple but that extra glass of wine could be adding to your waistline.
Studies show there is a clear link to alcohol and abdominal obesity due to the high calorie content.
Results from the study showed that those who drank less alcohol daily had less belly fat from participants that drank more.
Avoiding sugary beverages and drinking more coffee can also help reduce belly fat.
Research shows that one of these is drinking at least 100mg of your daily brew can boost your metabolism and increase fat burning.
When you drink coffee, your blood raises levels of adrenalin which promotes the release of fatty acids from fat tissue and hence increases weight loss.
One study showed that drinking coffee increased fat burning up to 29%, while other research has shown that caffeine has a “significant influence” on the metabolism.
“Caffeine at commonly consumed doses can have a significant influence on energy balance and may promote thermogenesis,” the study reported.
Fourth, research shows that those who consume higher protein diets tend to have less belly fat.
Protein increases the release of the satiety hormone PYY, which means you will tend to eat less when consuming a protein rich diet.
Studies also show that protein increases your metabolic rate and helps you retain muscle mass during weight loss.
Eating probiotic foods also helps reduce belly fat. Research shows that probiotics Lactobacillus fermentum, Lactobacillus amylovorus and especially Lactobacillus gasseri help improve the gut flora, which in turn contributes to weight loss around the abdominal area.
Follow these key tips to reduce belly fat and you’ll be feeling tip top in no time.