One of the things we’re most conscious of when it comes to our bodies, is our bellies. It’s where many of us gain weight the quickest, and with the likes of pressures from social media and general health warnings, many of us feel like we need to shift a bit of timber from the area.
Carrying excess weight around the midsection can be frustrating, while also being unhealthy. The stats are there when it comes to the dangers of belly fat, from increased risks of heart disease to diabetes and other serious health conditions.
So, if you’re looking to shake the belly fat and you’re struggling to do so, considering your diet is often one of the key ways to go about it, and here are five ways you can do so…
Cut Out Refined Carbohydrates
One of the most effective ways, and first steps you should make, is cutting out the refined carbohydrates you have in your diet. The likes of white bread, pastries, white rice and sugary cereals are stripped of their nutrients and fibre, which can cause spikes in blood sugar levels.
This will increase fat storage around the belly. However, switching those out for the likes of whole wheat bread and whole grains, essentially foods rich in fibre, can be a much better way of not only stabalising blood sugar levels, but also keeping you fuller for longer and providing essential nutrients to support overall health.
Increase Your Protein Intake
Protein is an important nutrient when it comes to losing belly fat and a diet high in it can boost metabolism, preserve muscle mass and boost metabolism, as you do begin to lose weight.
The likes of turkey, chicken, eggs, legumes and low-fat dairy products are all good source of protein and as you consume it your body burns more calories during digestion compared to carbohydrates and fats, which can be beneficial in creating a calorie deficit which is needed for losing weight.
Load Up on Fibre-Rich Foods
Fibre is a real friend for weight loss, with the likes of fruit, vegetables, nuts, seeds, whole grains and legumes high in soluble fibre, which can help reduce visceral fat by slowing down digestion and keeping you feeling fuller for longer.
This can essentially prevent overeating and reduce your daily calorie intake.
Give Up Alcohol
One of the biggest contributors to weight gain can be alcohol. Beer especially carries a large number of empty calories, hence the term beer belly. If you’re serious about losing belly weight, giving up alcohol can be a really effective way. Even moderate drinking over time can be a contributor to belly fat.
Of course, for many giving up alcohol can be difficult, with alcohol addiction rife at present, so it may be that you need some help to do this. But the results will certainly make it worthwhile, not just for your weight but for so many other areas of your life.
The reason for this is that when you drink alcohol, your body prioritises burning off the alcohol rather than other calories, which can then lead to increased fat storage. So, by cutting it out, you not only reduce your calorie intake, but you also allow the body to focus on burning fat, particularly in the belly area.
Incorporate Healthy Fats
Not all fats are created equal, and incorporating healthy fats into your diet can actually help you lose belly fat. Monounsaturated and polyunsaturated fats, found in foods like avocados, nuts, seeds, olive oil, and fatty fish, can help reduce inflammation, improve heart health, and keep you feeling full and satisfied.
These healthy fats are also essential for absorbing fat-soluble vitamins like A, D, E, and K, which are important for overall health. When you include healthy fats in your diet, they can help stabilise your blood sugar levels and reduce the likelihood of overeating, which is crucial for losing belly fat.
Avoid trans fats, commonly found in processed and fried foods, as they can increase the amount of fat stored in your abdomen and raise your risk of developing chronic diseases.
