Belly fat is a problem that faces many people not only overweight but also normal weight people may have belly fat. Too much belly fat can cause serious health problems. Fat inside the belly is also termed visceral fat and it is seriously harmful.
This type of fat is a major risk for type 2 diabetes and heart disease, to name a few. So anyone with excess belly fat should take serious steps to lose fat from this area. It is a little bit difficult, but there are many things you can do to reduce excess abdominal fat.
1. Avoid Sugar-sweetened Drinks: Sugar-sweetened beverages are packed with liquid fructose, which can lead to increased fat in the belly. One 10-week study showed that people who consumed beverages that are high in fructose gain considerable abdominal fat. Compared to high-sugar foods, sugary beverages are worse. Any sugary drinks such as soda, milkshakes, punch and sweet tea should be totally avoided to lose belly fat.
2. Eat High- Soluble Fiber Foods: Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system. According to studies, consuming foods that contain soluble fiber help you lose weight as it makes you feel full, thus eat less. Moreover, 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. So, you need to include soluble fiber in your daily diet such as flaxseeds, shirataki noodles, Brussels sprouts, avocados, legumes, and blackberries.
3. Don’t Drink too Much Alcohol: Excess consume of alcohol can be seriously harmful. Observational studies link heavy alcohol consumption with significantly increased risk of central obesity — that is, excess fat storage around the waist. So you need to limit your regular consumption of alcohol, to reduce your waist size.
4. Drink Green Tea: Green tea contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism. EGGG is a catechin that researchers have proven its efficiency in losing belly fat. In a 200 study, women who drank about five cups of green tea every day, along with exercise, lost more belly fat than those who merely exercised. Also, the tea drinkers decreased subcutaneous fat by 6 percent and visceral fat by 9 percent within 12 weeks.