Belly fat is more important than just the superficial look of a bulge in your midsection. Having belly fat could indicate visceral fat, a major risk factor for diabetes, heart disease, and other unhealthy conditions. While there is no magic solution to losing body fat, there are a few lifestyle changes you can make for a slimmer waistline.
Eat Lots of Soluble Fiber
Scientific American reports that a study of over 1000 adults 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 Brussels sprouts and blackberries.
Reduce Your Stress Levels
Did you know that stress may promote fat gain around your waist? Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol (the stress hormone). Research from Healthline suggests that high cortisol levels increase abdominal fat storage, as well as increase appetite. To help reduce belly fat, engage in activities that relieve stress.
Avoid Sugar and Sweetened Drinks
The benefits of cutting out sugar from your diet are immense, but one of them is cutting down belly fat. Eating sugar causes your body to create an inflammatory response, putting the body under 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 Health.
Get Plenty of Restful Sleep
Sleep is essential to our physical and mental health. A regular sleep schedule of roughly seven to nine hours is necessary for normal body hormone and immune system function. Lack of sleep can also decrease the energy your body can use to burn calories.
Eat More Protein
Protein is an important nutrient for weight management. Research has shown it can reduce cravings, boost metabolism, and help you eat fewer calories per day. Protein may also be effective in reducing abdominal fat. One study found that people who ate more and better protein had much less abdominal fat than those who didn’t.
Drink Green Tea
Green tea is a healthy beverage that contains the antioxidant epigallocatechin gallate (EGCG) to help boost metabolism. The ingredient is also a catechin, which may help you lose belly fat.
Try CoolSculpting® Elite to Lose Belly Fat
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