Belly fat not just makes your clothes feel tight, but it can also lead to some serious health issues and diseases such as heart disease, diabetes, and cancer. The worst thing about belly fat is that it tends to be the most stubborn when it comes to losing it. If you too are spending sleepless nights thinking how to lose belly fat in a natural way, in this post we bring you three effective tips for getting rid of that extra fluff. Come let’s take a look.
1. Eat as much soluble fiber as you can
Eating soluble fiber will make you feel full and as a result, you will eat less. This, in turn, will help you lose weight. According to an observational study of weight loss pattern in 1100 adult participants, it was found that on an average the participants experienced a 3.7% decrease in their belly fat gain, for every 10-gram increase of soluble fiber intake, over a period of 5 years.
Some soluble fiber-rich foods that you can add to your diet include flaxseeds, brussels sprouts, legumes, avocados and blackberries.
2. Say No to Trans fat
Trans fat is one of the major causes of heart disease, abdominal fat gain, insulin resistance and inflammation. It is, therefore, advisable to strictly avoid foods that contain any trans fat. In a 6-year study on monkeys, it was found that monkeys who were given a high-trans-fat diet gained 33% more abdominal fat than those monkeys who took a monounsaturated fat-rich diet.
When buying food products from a supermarket pay attention to the ingredients, and steer clear of any foods that contain tans fat (also listed as “partially hydrogenated” fats.)
3. Reduce carb intake
Reducing your carb intake can help you lose your belly fat to a large extent. That, however, doesn’t mean that you have to follow a strict low-carb diet. All you have to do is replace the refined carbs in your diet with unprocessed starchy carbs, for an improved metabolic rate.
The Framingham Heart Study showed that those who included high quantities of whole grains in their diet were 17% less likely to gain excess abdominal fat as compared to those who included high quantities of refined grains in their diet.
Obviously, this is not an exhaustive list of tips that one can follow to lose belly fat. If you tried using some tips that helped you lose belly fat, and would like to share them with us, please feel free to mention them below in the comments section.