Belly fat is more important than just the superficial look of a bulge coming out of your mid-section. Having belly fat could be an indication of visceral fat, or the fat around internal organs, is a major risk factor linked to diabetes, heart disease and other unhealthy conditions. Here’s a few ways you can get rid of belly fat.
1. Eat lots of soluble fiber
Scientific American reports that in a study of over 1000 adults, they found that for every 10-gram increase in soluble fiber, belly fat decreased by 3.7% over a 5-year period. What does soluble fiber do? It absorbs water, helps you feel fuller (so you eat less), and slows down digestion- helping you better manage your insult and blood sugar levels. Sources of soluble fiber include: flax seeds, brussels sprouts, avocados, and blackberries.
2. Don’t drink too much alcohol
Does the name “beer belly” ring a bell? When you drink, you’re devouring excess calories, an average of 7-9 calories per gram (as opposed to 4 calories for 1 gram of protein), and beers average 150 calories per drink. Plus, ‘drunk munchies’ continue to pack on the pounds. “In general, alcohol intake is associated with bigger waists, because when you drink alcohol, the liver burns alcohol instead of fat,” says Michael Jensen, MD, an endocrine expert and obesity researcher with the Mayo Clinic1.
3. Reduce your stress levels
Are you feeling stressed? If you’re in a high-stress environment or have a high-stress job, cortisol is coursing through your veins, also known as the stress hormone. More stress equals more cortisol equals more belly fat. Research from Healthline shows that high cortisol levels increase abdominal fat storage as well as increase appetite. Time to go to yoga class.
4. Cut out sugar
Sugar, sugar. The benefits of cutting out sugar from your diet are immense, but one of them is cutting down belly fat. Eating sugar actually causes your body to create an inflammatory response, putting the body in stress. “When the body experiences inflammation and stress, the preferred storage site for fat is in and around the belly,” says Brenda Rea, MD at Loma Linda University Health2.
5. Try CoolSculpting® Elite
If you’ve tried all of the above, and still have a bulge peeking out underneath your shirt, try CoolSculpting® Elite. CoolSculpting® Elite is a permanent, non-surgical body contouring treatment that freezes stubborn fat, which then is naturally eliminated from your body. This process shapes up areas you can’t conquer with diet and exercise alone, including the abdomen. CoolSculpting® ELITE, the latest in CoolSculpting® technology, allows you to freeze your fat twice as fast! Thus, giving you extra time to show off your new sculpted areas.
1 Zelman, Kathleen. “The Truth About Beer and Your Belly.” Nourish by WebMD. https://www.webmd.com/diet/features/the-truth-about-beer-and-your-belly#1
2 Ringer, Janelle. “Lose Belly Fat by Cutting Out Sugar.” Loma Linda University Health. https://news.llu.edu/health-wellness/lose-belly-fat-by-cutting-out-sugar