Not a lot of people like belly fat. It can make you feel self-conscious about your weight and makes your clothes fit tighter. But the main thing is your health and excess belly fat can be very harmful.
Visceral fat — a type of belly fat — is a primary risk factor for heart disease, type 2 diabetes, and other conditions (1).
Many health authorities use body mass index (BMI) to classify weight and predict metabolic disease risk.
But this is misleading to some extent. Here’s the thing — people with excess belly fat are also at a high risk of metabolic conditions even if they appear thin (2).
Losing visceral fat can be difficult, but some tips can help you burn belly fat with ease. We will discuss some of these tips in this article.
1. Eat soluble fiber in large amounts
Soluble fiber absorbs water and creates a gel that slows down food as it moves through your digestive system.
It is also important to note that soluble fiber helps fight belly fat. For example, a study involving 1,100 adults found a 3.7% decrease in belly fat gain for every 10g increase in soluble fiber taken over five years (6).
You must take high-fiber foods daily. Examples of foods that are rich in fiber include:
· Brussels sprouts
· Flax seeds
· Shirataki noodles
2. Avoid trans fats
Trans fats are formed by putting hydrogen into unsaturated fats. An example is soybean oil.
Trans fats are found in food products such as spreads and margarine. They are used in some packaged foods, but most food producers have stopped using them.