Eat enough nutrition but lose belly fat

This is an automatically translated article.

Belly fat, a type of visceral fat, is a major risk factor for type 2 diabetes, heart disease and other health problems. How to lose belly fat or what to eat to lose belly fat and nutrition to lose belly fat are issues of great interest.

1. Lose belly fat by eating more soluble fiber

Soluble fiber absorbs water and forms a gel that helps slow the digestion of food. Studies show that this type of fiber promotes weight loss by helping the body feel full, thus eating less. It can also reduce the number of calories the body absorbs from food. An observational study in more than 1,100 adults found that for every 10 grams of soluble fiber intake, belly fat was reduced by 3.7% over a 5-year period. Sources of soluble fiber include: flaxseeds, shirataki noodles, Brussels sprouts, avocados, legumes, and blackberries.

2. Avoid foods containing trans fats

Trans fats are created by pumping hydrogen into unsaturated fats. These fats have been linked to inflammation, heart disease, insulin resistance, and increased belly fat. A 6-year study found that monkeys on a diet high in trans fats gained 33% more belly fat than those on a diet high in monounsaturated fats. To help reduce belly fat and stay healthy, stay away from products that contain trans fats.

3. Lose belly fat with a high protein diet

Protein is an extremely important nutrient for weight management. When protein intake is high, the need to release hormones increases and curbs appetite. Protein also speeds up your metabolism and helps you maintain muscle mass during weight loss. Many observational studies show that people who eat a lot of protein tend to have less belly fat than people who eat a lower protein diet. Fish is a rich source of protein and omega-3 fats, which may protect you from a number of diseases and help reduce visceral fat. Studies show that fish oil supplements can significantly reduce liver and belly fat.

4. Stress relief

Stress can cause belly fat to increase by triggering the adrenal glands to produce cortisol, also known as the stress hormone. Research shows that high cortisol levels increase appetite and promote belly fat storage and belly fat gain. To reduce belly fat, do fun activities to reduce stress. Yoga is also a good solution to relax and reduce belly fat.

5. Don't eat/drink a lot of sugary foods and drinks

Sugar contains fructose, which has been linked to a number of chronic diseases when consumed in excess, such as heart disease, type 2 diabetes, obesity and fatty liver disease. Observational studies show a relationship between high sugar levels in foods consumed and increased belly fat. Even healthy sugars, like real honey, should be used in moderation.
Sugary drinks can make you gain belly fat and increase fat in the liver. A 10-week study found a significant increase in belly fat in people who consumed high-fructose beverages. Sugary drinks are even more harmful than sugary foods. Since the brain doesn't process liquid calories the same way as solids, the body may consume too many calories later and store them as fat. To lose belly fat, it's best to avoid sugary drinks altogether.

6. Exercise

Cardio is an effective form of exercise to burn calories. Studies have also shown that cardio is one of the most effective forms of exercise for reducing belly fat.
In any case, the frequency and duration of your exercise program is more important than its intensity. One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week.
Weight training or strength training is also important for preserving and increasing muscle mass. Based on studies involving people with type 2 diabetes and fatty liver disease, vigorous exercise may also be beneficial for reducing belly fat. In fact, one study involving overweight teenagers found that the combination of strength training and aerobic exercise led to the most visceral fat loss.

7. Cut down on carbs - especially refined carbs

Reducing carb intake can also be very beneficial for fat loss, including belly fat. A diet of less than 50 grams of carbs per day has been shown to reduce belly fat in overweight people, those at risk for type 2 diabetes, and women with polycystic ovary syndrome. You don't have to follow a strict low carb diet, just replacing refined carbs with unprocessed starchy carbs can reduce belly fat.

8. Replace some of your cooking fats with coconut oil

Among the oils used for cooking and food preparation, coconut oil contains healthy fats. Studies show that the medium-chain fats in coconut oil can boost metabolism and reduce fat storage in response to high calories.

9. Get enough sleep

Sleep is an important factor in maintaining health and weight. Studies show that people who don't get enough sleep tend to gain more weight and may gain belly fat. A 16-year study of more than 68,000 women found that those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 or more hours per night. Sleep apnea has also been linked to excess visceral fat. In addition to getting at least 7 hours of sleep each night, make sure your sleep is of sufficient quality.

10. Track food intake and exercise

Many things can lead to weight loss and belly fat loss, in which, consuming fewer calories than the body needs to maintain weight is considered as the key to the whole process. Keeping a food diary or using an online food tracking app can help us keep track of our calories. In addition, food tracking will help us see and monitor the amount of protein, carbs, fiber and micronutrients we consume on a daily basis.

11. Stop drinking juice

Fruit juice is known for providing a lot of vitamins and minerals to the body. However, the amount of sugar in some juices, sodas and sugary drinks will not aid in reducing belly fat. A 240ml glass of unsweetened apple juice contains 24 grams of sugar, half of which is fructose. To help reduce excess belly fat, replace fruit juices with water, unsweetened iced tea, or lemon juice.

12. Add Apple Cider Vinegar to Your Diet

Drinking apple cider vinegar has health benefits, including lowering blood sugar. It also contains acetic acid, a substance that has been shown to reduce belly fat storage. In a 12-week controlled study in men diagnosed with obesity, those who took 1 tablespoon of apple cider vinegar daily lost 1.4 centimeters from their waistlines.

13. Eat probiotics or probiotic supplements

Probiotics are bacteria found in some dietary supplements. They have many health benefits, including helping to improve gut health and boost immune function. Researchers have found that different types of bacteria play a role in weight regulation and weight loss, including reducing belly fat.

14. Intermittent Fasting

Intermittent fasting has recently become very popular and is seen as an effective weight loss method. It is an eating pattern that rotates between times of eating and periods of fasting. It is a time series of fasting for 16 hours a day and eating all the food over a period of 8 hours a day. Research on intermittent fasting showed that they lost 4%-7% belly fat within 6 weeks. However, stop fasting immediately if you experience any negative effects.

15. Drink green tea

Green tea is a particularly healthy beverage. It contains caffeine and epigallocatechin gallate (EGCG), both of which have metabolism-boosting effects. EGCG is a catechin, which some studies show can help you lose belly fat. The effect can be enhanced when green tea consumption is combined with exercise

16. Lifestyle changes

Just doing one of the methods above creates a big effect. If you want good results, you need to combine different methods that have been proven to work. Interestingly, many of these methods are things that typically involve healthy eating and an overall healthy lifestyle. Therefore, changing your lifestyle in the long run is the key to losing belly fat and slimming down. When you have healthy habits and eat foods, fat loss tends to follow as a natural side effect. Don't drink too much alcohol because alcohol can have health benefits in small amounts, but it does serious harm if taken in excess.
There is no magic solution to reduce belly fat. Losing weight always requires some effort, commitment, and persistence. Successfully applying some or all of the strategies above will definitely help you lose the extra pounds around your waist.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: healthline.com