Did you know that it is hard to lose fat in the belly area than it is to lose fat in other parts of the body? That is because the fat on your belly area is different from that on other body parts.
The body fat in your abdominal area is known as visceral fat and it surrounds most of your internal organs. The second type of body fat is known as subcutaneous fat and it is situated below the surface of your skin.
In this article, we will outline why we should be concerned about belly fat and the foods to loose belly fat.
Fat is dangerous
The two types of fat have negative effects on our health but visceral body fat is dangerous. It accumulates around our mid-section area putting us at great risk for many chronic diseases.
Studies have linked visceral fat with an increased risk of type 2 diabetes and cardiovascular diseases. In women, excess visceral fat heightens the risk of breast cancer and gallbladder problems. In men, it increases the risk of sleep apnea and colorectal cancer.
One of the reasons this type of fat is dangerous is because it surrounds the vital organs and releases some substances including free fatty acids, which affect the surrounding tissues directly.
Due to the closeness of visceral fat to body veins, it highly contributes to insulin resistance and high cholesterol levels in our bodies.
Visceral fat stimulates the production of a hormone known as cortisol, the same hormone your body produces naturally in stressful situations.
The hormone triggers the creation and storage of more visceral fat and stimulates the hunger feeling at the same time. High levels of cortisol in your body will make it harder to lose the fat in your midsection area.
To lose belly fat, you have to change your lifestyle and diet. Regular physical exercise will help break down fat stores and reduce stress levels.
Experts recommend some less vigorous workouts like Tai Chi and Yoga for stress management.
Speaking of the dietary changes, this article will take a look at foods to lose belly fat. You will want to increase your vegetables and fruit consumption while reducing the intake of saturated fat.
To reduce cortisol levels, associated with stress, sleep for more hours. Here are the foods to include in your diet.
The Right Foods
Not every fruit will help you lose belly fat. So, focus on grapefruit, pears, and apples. Grapefruit contains a high level of vitamin C, which lowers insulin levels in the body.
That is something you would want to happen because a high insulin level in the body will lead to more fat storage. Grapefruit is also a great source of fiber, which you need to lose the extra calories.
Apples and pears are the other two fruits to add to your diet.
They provide the fiber you need to burn more calories. To break down, the fiber will demand more energy from your body and therefore burn more calories. They are also low-calorie foods so you will not worry about gaining more weight as you work hard to lose it.
Vegetables should be part of your diet if you want to lose belly fat. However, your choice of vegetables will determine the length of time you need to lose the fat.
Broccoli is among the vegetables that help people do that easier and faster. It boosts body metabolism due to its high content of calcium and vitamin C.
Calcium increases body metabolism while vitamin C enhances the absorption of essential minerals, including calcium.
In addition to fruits and vegetables, you will have to include whole-grain options in your diet. Low-carb diets will target the belly fat and help in general weight loss.
Oatmeal is among the whole grains that contain low carbs and high fiber levels. The grains will lower the insulin and cholesterol levels. They will boost the metabolism level too.
Proteins are important, especially after you have adopted a low-carb diet. Studies have proved that proteins suppress cravings for food and boost the metabolism level.
Incorporate foods like whole eggs, fatty fish, nuts, and seafood, legumes, meat, and dairy products in your daily diet.
To read about the health benefits of organic meat, please click here.
Apart from caffeine, green tea contains EGCG, an antioxidant that facilitates the burning of belly fat.
Moreover, both EGCG and caffeine are known to boost the metabolism level.
To read more about the health benefits of green tea, please click here.
Coconut oil is not a type of food but it will help you lose weight. Research has also shown that it speeds the burning of belly fat. You do not need to eat a full cup of coconut oil to lose weight.
Just add one or two tablespoons in your food when cooking. It will increase the number of calories you burn each day by around 5 percent and reduce hunger.
As we have stated, vegetables are important. But to lose the belly fat, you have to eat more leafy vegetables.
Some of the best leafy vegetables to try are spinach and arugula because they contain high fiber levels.
They will keep you full for long hours and burn more calories during digestion.
Avocado is my #1 recommended food to lose belly fat.
Most dieters are including avocado and avocado oil in their recipe for various good reasons. The single-seed berry provides monounsaturated fats.
Apart from lowering the cholesterol levels in your body, the fats will reduce the fat in your belly area. Monounsaturated fat will target fat in the midsection area specifically.
A more recent study has shown that the avocado oil lowers the belly fat by around 1.6 within four weeks and prevents the distribution of fat in the body.
If you need snacks during the day, try some almonds. The unsaturated fats in almonds will help you burn fat around the mid-section.
Pick unsalted ones and those free from flavorings because they might contain high levels of sodium and sugar. Keep the snacks to a minimum because they contain a high level of calories.
Even though they are sweet, berries will not have any effects on your calorific intake. They are rich in fiber and they will reduce your appetite.
That is important when dieting because you will not gorge on fatty foods. Berries that will help you lose belly fat include blueberries, strawberries, raspberries, and blackberries.
Consuming berries is easy, add them to your cereal in the morning or a smoothie at lunch. This is probably one of my favourite foods to lose belly fat.
Dieting alone will not help you lose the belly fat. However, the above food will help you shed the fat within a short time.
Mix and match several of them to end up with the best combination.
Remember to exercise regularly and sleep for at least 7 hours. Sleep will reduce your stress level and help you recover after working out during the day.
A Few Final Thoughts
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All the best,