Diet You Need to Know to Lose Belly Fat

Losing belly fat is a common weight loss goal. For some people fitting in their favorite pair of skinny jeans is the source of motivation while for others it might just be having a flat stomach and abs for the purpose of looking good. But it is not just about being able to fit in clothes; losing belly fat has significant benefits for your health and general well-being. Having belly fat is normal but it’s the increased proportion that later becomes a problem. Belly fat can be potentially harmful as it increases the risk of having diseases such as Type 2 diabetes, heart disease and, even cancer. Losing belly fat helps you not only ward off certain diseases but also improves your quality of sleep, mood, and sexual health. So losing fat helps you look and feel good.

There is no such thing as spot reduction. You cannot lose fat in a specific place. A healthy diet and exercise can help you in losing overall weight including your abdominal fat. Here are 6 dietary tips to lose belly fat.

1.     Increased consumption of protein
2.     Choose your carbohydrates wisely
3.     Include fiber-rich foods
4.     Avoid saturated and trans fat
5.     Limit or restrict sugary foods
6.     Exercise regularly

INCREASED CONSUMPTION OF PROTEIN

Increasing the consumption of protein is important in maintaining muscle mass. Protein has a higher thermogenic ability than carbohydrates and protein. This increases your metabolism and reduces your appetite.

Observational studies prove that people with increased consumption of protein have less belly fat than the others.

Include quality protein sources in your diet, such as:

• Lean Meat
• Fish
• Beans and lentils
• Whey protein
• Eggs and dairy

CHOOSE YOUR CARBOHYDRATES WISELY

Carbohydrates are of two types – Simple Carbohydrates and Complex Carbohydrates. Simple carbohydrates, called refined carbs, are found in foods that are processed to remove nutrients and fiber. Avoiding refined carbs like white bread, pasta, baked items, white rice can help you in losing belly fat. Complex carbohydrates, on the other hand, having high fiber content tends to keep you filled up for a long time. This helps in reducing your appetite. Sources include

• Whole grains
• Vegetables
• Beans and lentils

You are 17% more likely to reduce belly fat and improve metabolic health by substituting refined, processed carbs with unprocessed starchy carbs.

INCLUDE FIBER-RICH FOODS

It is a known fact that eating plenty of fiber-rich foods can help in losing weight. However, it is important to know what type of fiber helps. It is the soluble fiber that promotes weight loss because it gives you the feeling of being full. Soluble fiber can absorb water and form a gel that slows down the passage of food throughout the digestive system. You are less likely to eat more when you are accompanied by the feeling of fullness.

Sources of soluble fiber include:

• Beans and Legumes
• Whole oats
• Barley
• Psyllium (fiber supplement)
• Fruits such (citrus fruits, apples)
• Vegetables (carrots, peas)
• Nuts and seeds (flax seeds)

AVOID SATURATED AND TRANS FAT

Saturated and trans fat are usually found in packaged foods, processed foods, and deep fried foods. These fats are known to cause heart diseases, insulin resistance, and obesity.

Many studies have shown that consumption of high saturated and trans fat foods leads to more weight gain, especially abdominal fat. It is always a good approach to limit intake of these fats as they are considered bad for health.

LIMIT OR RESTRICT SUGARY FOODS

Limiting or reducing sugar intake has a major effect on weight loss. Sugar when consumed in excess gets stored in the form of fat especially as abdominal fat and liver fat. This leads to developing metabolic problems, diabetes, fatty liver disease, obesity, and other diseases.

It is important that you limit the intake of sugar and sugary drinks in your diet. These include beverages, sodas, fruit juices, and other sugar-high drinks.

EXERCISE REGULARLY

The combined effect of healthy eating and exercising regularly is what leads to weight loss. Exercise helps in burning abdominal fat. Aerobic exercise, such as walking, running, and swimming, is an effective way to reduce weight. Adding high-intensity aerobic exercise to the weight loss regime is a plus point as it burns off more calories effectively, speeds up the metabolism, and keeps it fired up even after the workout. Running for 60 mins burns 680 kcal of which 270 kcal is fat. This applies to anyone with any body frame size.

Inactive individuals should slowly and gradually increase the amount and intensity of exercise. This is a sustainable approach to making sure that exercise remains part of your healthy lifestyle. Start with exercises like taking the stairs, walking your dog, dancing, or even gardening or raking the leaves.

People with medical conditions should seek the approval of their medical health provider before exercising.