Want to lose fat on your tummy? Here are a few tips to help you meet your goal! Everybody knows that carrying a spare tire can make your clothes less flattering, but did you know that fat in your stomach area, known as visceral fat, also represents some serious health risks? It’s a risk factor for type two diabetes, and heart disease. Even if you’re within a healthy weight range, excess tummy flab can be indicative of future health problems. BMI (Body Mass Index) is frequently used to diagnose weight related health risks, but it can be misleading—visceral fat is often a better indicator. So it’s not simply vanity to want to reduce your tummy! It’s also important for your health.
More Fiber! (Especially Soluble Fiber!)
There are several types of fiber. Soluable fiber is especially helpful in reducing tummy fat by promoting weight loss. It forms a gel when mixed with fluids in your digestive system. This gel helps to slow food as it passes through your digestive system, which keeps your blood sugar and other systems running in a smooth, efficient manner. It can even reduce the amount of calories you absorb from your food! One study says that increasing soluble fiber alone can result in a significant reduction in belly fat. Try to add at least one serving, or more, of high fiber food to your diet every single day. Flax seeds, brussels sprouts, and legumes are great choices!
Avoid Trans Fats
Some gurus may suggest avoiding all fat, but some fat can be healthy and help you meet your flat tummy goals! Some, however, don’t. Trans fats aren’t good for you in any way, shape, or form, and they’re especially not ideal for those who are trying to reduce belly fat. Note: Sometimes trans fats are listed as such. However, you may find them listed under another, sneakier name: partially hydrogenated fat.
Steer Clear of the Bar
Everyone has heard the term “beer belly.” Contrary to what you might think, it’s not just a silly colloquial term for a guy who eats too many wings and drinks too many brew skies while watching the game! In fact, alcohol consumption can and does influence the amount of fat stored on your tummy. Heavy consumption of alcohol is directly linked to excessive fat storage around your waist, and yes, that includes the belly area. You can drink in moderation and do just fine, but remember, alcohol contains calories—it’s not something “outside” of your diet. And if you go over your calorie limit by imbibing, guess what? It’s going to straight to the region around your belly button. And who wants that?!
Lean Protein for the Win!
Eating a high protein diet is a great idea in all sorts of ways. For one thing, protein has less calories per ounce than other macros. It also helps you preserve muscle mass, even when you’re losing weight. But it’s also linked to, yep, you guessed it, less body fat in general and less tummy fat in particular!