Having excess belly fat can negatively affect health and may contribute to several chronic conditions. One specific type of belly fat — visceral fat is a major risk factor for type 2 diabetes, heart disease, and other conditions.
1. Eat plenty of soluble fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system UFABET
Studies show that this fiber may promote weight loss by helping you feel full. So you naturally eat less.
What’s more, soluble fiber may help reduce belly fat.
An older observational study involving over 1,100 adults found. That for every 10-gram (g) increase in soluble fiber intake, belly fat gain decreased by 3.7% over 5 years.
Excellent sources of soluble fiber include :
- fruits
- vegetables
- legumes
- oats
- barley
2. Avoid foods that contain trans fats
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.
Previously, they were found in some margarines and spreads and also often added to packaged foods, but most food producers have stopped using them.
These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies.
A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat.
To help reduce belly fat, read ingredient labels carefully and stay away from products. That contain trans fats. These are often listed as partially hydrogenated fats.
3. Moderate your alcohol intake
Alcohol can have health benefits in small amounts, but it can be harmful if you drink too much.
Research suggests that too much alcohol can contribute to belly fat.
Observational studies link heavy alcohol consumption to a significantly increased risk of developing excess fat storage around the waist.
Cutting back on alcohol may help reduce your waist size. You don’t need to give it up completely, but limiting the amount you drink in a single day can help.