Too much belly fat can increase your risk of certain chronic conditions. Drinking less alcohol, eating food more protein, and lifting weights are just a few steps you can take to lose belly fat.
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 สมัคร 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
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 add to packaged foods. But most food producers have stopped using them.
These fats have 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.