Stubborn belly fat can be one of the most frustrating types of body fat. It’s not only unsightly but it also carries with it a number of health-related risks including Type 2 diabetes and heart disease.
Having some fat in the middle of the body is actually normal. The body’s energy pulls energy from it when needed. Moreover, women are more predisposed to have a little fat on the belly because it protects the reproductive organs.
The problem lies when there is an excess accumulation of fat around your midsection. This is often caused by lifestyle-related reasons including excess stress poor sleep, poor food choices, hormonal changes, and lack of exercise.
The good news is there are simple changes in your daily habits that you can do to keep belly fat at a minimum.
It’s important to note that spot reducing belly fat, or any other fatty areas around your body is impossible. If you want to have a leaner physique, you need to lose fat all over.
To accomplish this, you need to burn more calories than you consume. Staying in a caloric deficit for fat loss can take time so you need to be patient and to stay as consistent as possible.
One of the main reasons why people cannot maintain a caloric deficit is they eat more than their required caloric needs regularly. If you’re one of these people, you might want to keep a food journal so you can keep track of what you eat every day. This way, you’ll know what goes in your body and what changes you can make so you stay in a caloric deficit.
Staying satiated for long periods can help curb your food cravings in between meals. One of the best ways to do this is to consume high-fiber food like legumes, whole grain bread and pasta, and oats. These are filled with soluble fiber that slows down digestion, so you feel fuller for longer. This helps curb your appetite until your next meal.
Unsaturated fats from nuts, avocados, flax seeds, and olive oil not only help keep your heart healthy but it can also help you have a flatter belly. When paired with the right amount of carbs and protein, healthy fats can help you feel fuller for longer, so you won’t reach for unhealthy snacks in the middle of the day resulting in fewer calories consumed.
Sugar is in everything we eat, especially in carbs. It gives us energy and it allows our bodies to function properly. However, excessive sugar consumption can lead to consuming more calories and greater abdominal fat. In the long run, it can also cause illnesses like obesity, Type 2 diabetes, and heart disease.
So be mindful of the added sugar in your diet. This usually comes from hyper palatable food like pastries, cakes, cookies, candies, soda, and even fruit juice. While you don’t necessarily have to eliminate these from your diet, keeping your consumption at a minimum can definitely help blast away your belly fat.