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Belly Fat: Part 1
Belly fat is considered to be the most stubborn fat in the entire body. It is a myth that we can reduce our belly by doing crunches in the gym or by involving ourselves in a cardio activity. The actual process has to start first in the kitchen and then in the gym.
This type of fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions.
Effective tips to lose belly fat:
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.
Excellent sources of soluble fiber include:
flax seeds
shirataki noodles
Brussels sprouts
avocados
legumes
blackberries
2. Avoid foods that contain trans fats: Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.
They’re found in some margarines and spreads and also often added to packaged foods. Read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.
3. Don’t drink too much alcohol: Excessive alcohol intake has been associated with increased belly fat. If you need to reduce your waistline, consider drinking alcohol in moderation or abstaining completely.
4. Eat a high protein diet: Protein is an extremely important nutrient for weight management. Include a good protein source at every meal, such as:
meat
fish
eggs
dairy
whey protein
beans
5. Reduce your stress levels: Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone. Practicing yoga or meditation can be effective methods.
Keep watching for other parts
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