Don’t break too much of a sweat. Those three sets of ten pull ups at the gym will help solidify your core, but will not begin to appear unless the appropriate diet is consumed as well. No more concealing that flabby skin of our stomach with high-waisted leggings and jeans. It is time to eliminate its unwanted presence for good!
Beans, vegetables, and healthy meats
Kerry Stewart, director of Clinical and Research Physiology at Johns Hopkins University, says it’s difficult to specifically target belly fat. However, losing weight from a healthier diet can shrink your waistline. By doing so, visceral fat is reduced, which is a threatening layer of fat to our health. John Hopkins researchers found that individuals who partook in a low-carb diet lost more weight than those who chose a low-fat diet. Low-carb diets consist of foods such as vegetables, beans, and healthy meats. These foods contain high levels of fiber and protein that make you feel fuller longer, according to Harvard Health Publishing.
Fruit and water
Rasa Kazlauskaite, MD, an endocrinologist with the Rush University Prevention Center, emphasizes the need to target and reduce sugar because sugar increases belly fat. One way is to eliminate juices and soda, and replace them with water. However, since fiber can reduce belly fat, fruit intake is crucial to maintain higher fiber levels and satisfy the occasional sweet craving.
Fish and nuts
A Mediterranean diet is also advised by Kazlauskaite, which is rich in monounsaturated fatty acids, which aid in the reduction of belly fat. In a 2015 study published in the journal Diabetology & Metabolic Syndrome, researchers found a diet high in these fatty acids measured more positive results in weight loss and body composition in obese women. Olive oil, seeds and nuts, avocados, and fish are bountiful in such nutrients.
Broth and yogurt
Researchers at Pennsylvania State University noticed that people who consume “broth-based” soup twice a day were successful in losing belly weight. Those who choose yogurt as their daily source of calcium intake may lose more weight around their midsection, according to the International Journal of Obesity.
Exercise and diet work hand in hand when concerning the reduction of belly fat. Add a bit of discipline and determination, and be sure to find yourself on the right track to burning belly fat!
Sources:
https://www.hopkinsmedicine.org/health/healthy_heart/eat_smart/8-ways-to-lose-belly-fat-and-live-a-healthier-life
https://www.health.harvard.edu/blog/making-one-change-getting-fiber-can-help-weight-loss-201502177721
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4653532/
https://www.rush.edu/health-wellness/discover-health/losing-belly-fat
https://blackdoctor.org/500454/the-best-foods-that-fight-belly-fat/
