5 ways to trim that belly fat
Belly fat is detrimental to your health as it can cause diseases. It has been linked to high cholesterol, inflammation, heart disease, stroke and diabetes.
Here are 5 ways for a flatter stomach:
1. Consume more fibre, especially soluble fibre.
Soluble fibre absorb mass quantities of water, slowing thepassing of food through the digestive tract.This delays stomach emptying, causing the stomach to expand and make you feel full. Also, soluble fibre may decrease the number of calories your body is able to absorb from food. By eating soluble fibre, you are also less likely to accumulate fat around your organs, which reduces your waist circumference and the risk of several diseases. One observational study showed that each 10-gram increase in daily soluble fibre intake decreased fat gain around the midsection by 3.7% over five years. Good sources of soluble fibers: oats, flaxseeds, avocados, legumes, Brussels sprouts and blackberries.
2. Get up and do some cardio (aerobic) exercises
Doing cardio, or aerobic exercise, is an excellent way to burn calories and improve overall health. Studies have shown that it is very effective at strengthening your midsection and reducing your waistline
Studies usually recommend doing 150–300 minutes of moderate-to-high-intensity aerobic exercise weekly, which translates to roughly 20–40 minutes per day. Examples of cardio include running, brisk walking, biking and rowing.
3. Eat Foods Rich in Monounsaturated Fatty Acids
Monounsaturated fatty acids are liquid at room temperature and usually categorized among the “good fats.”
Studies show that diets high in monounsaturated fatty acids may prevent the accumulation of tummy fat, the most dangerous type of fat
The Mediterranean diet is an example of a diet that is high in monounsaturated fatty acids, and it has been linked to many health benefits, including a reduced risk of central obesity.
Foods high in monounsaturated fatty acids include olive oil, avocados, nuts and seeds
4. Reduce carb intake
Carbohydrates, especially the refined variety, lead to weight gain.
Limiting your total carb intake, as well as simply replacing your refined carb intake with whole food carbs, may reduce your waist circumference and improve your health.
5. Walk at Least 30 Minutes Each Day
A combination of diet and exercise is probably the most effective way to achieve weight loss and improve your overall health.
Interestingly, studies have shown that you don’t need to exercise vigorously to reap health benefits.
Regular, brisk walks have been shown to effectively reduce total body fat and the fat located around your midsection.
In fact, walking briskly for 30–40 minutes (about 7,500 steps) per day has been linked to a significant reduction of dangerous tummy fat and a slimmer waistline.
Category: Features, Wellness and Complementary Therapies
