Having too much belly fat can be one of the most frustrating things. Not only for aesthetic reasons. Most of us strive to look and feel a certain way and belly fat often stands in the way. Most men won’t admit it but we have insecurities when it comes to our physical appearance.
Belly is not just unattractive in many cases but more importantly it’s unhealthy. Fat inside the belly area can be seriously harmful.
Belly fat is a major risk factor for type 2 diabetes and heart disease, among other things.People with a lot of belly belly fat are at a higher risk, even if they look thin on the outside. Losing belly fat can be difficult. Don’t stress there are many things you can do to decrease your belly fat.
Here are 3 tips that will assist you in losing belly fat.
1. Increase fiber consumption
Fiber soaks up water. It will form a gel like substance that assists in slowing down food as it passes through your digestive system. Fiber helps weight loss by allowing you to feel full and satisfied. This will allow you to naturally eat less. WIt may also decrease the amount of calories your body absorbs from food.
What’s more, soluble fiber may help fight belly fat. An observational study of over 1100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period.Consume high-fiber foods every day. Some good sources of fiber flaxseeds, shirataki noodles, Brussels sprouts, avocados, legumes and blackberries.
2. Do Aerobic Exercise (Cardio)
Cardio is a great way to burn more calories and improve health.
It has also been shown that cardio is one of the most effective forms of exercise for reducing belly fat. Results differ depending on whether your cardio is moderate-intensity or high-intensity. Whether intensity is high or low, how often and how much you exercise is important. Studies have shown that women lost more fat from all areas when they added cardio into their regimen for over 300 minutes per week versus 150 minutes per week
3. Cut Back on Carbs
Lowering your carb intake can be helpful for dropping body fat, especially belly fat.
Extremely low carb diets (no more than 50 grams of carbs per day) aid in belly fat loss in overweight people. Low carb diets are also beneficial to those that have or at risk of type 2 diabetes.
Your low carb diet doesn’t have to be strict. Simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat.
Other studies have shown that people with the highest consumption of whole grains were less likely to have excess belly fat than those who consumed diets high in refined grains.