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A big belly can be a source of insensitive jokes.
A huge belly is attributed to belly fats which accumulate around the waistline mostly due to what we consume and our limited exercises. So not only does it make us feel bad but it is also detrimental to our health.
Fat belly, also called visceral fat, has been linked to conditions such as type-2 diabetes and heart diseases.
Nutritionists and fitness experts have come up with ways you can cut belly fats and here are 5 of the common and natural ways to do it.
1| Adding soluble fiber to your diet
Eating plenty of soluble fiber will help you to reduce belly fat. Soluble fiber absorbs water to form a gel that settles in the gut and this helps in slowing down food as it passes through the digestive system.
This will keep you feeling full for long and hence you will consume less food.
Some sources of soluble fiber include legumes, blackberries, and avocado.
2| Avoid Trans fats
These are hydrogenated oils and as the name suggests, they are made when hydrogen is blown into unsaturated fats. Studies have pointed fingers to trans fats in relation to belly fat buildup.
Trans fat is common in margarine and many spreads and it is also plenty in packaged food.
Eating food high in mono-unsaturated fats is highly recommended and it is found in plant-based liquid oils such as peanut oil, canola oil, and olive oil.
Trans oils are not healthy because it is known to increase LDL. This is the “bad” cholesterol which could be a cause of cardiovascular issues.
3| Eat meals high in protein
If you have been looking for ways you can cut weight, you must have seen that foods high in proteins are good for weight control. Taking a meal high in protein will help in making sure you feel full for a longer time. This makes you eat less.
Reducing carbohydrates and replacing with protein means that fewer carbs are broken down into glucose which, if it is not needed by the body, is converted into fats and stored for a rainy day. Some of this fat is stored in the belly.
Some good sources of protein to include in your daily meal include eggs, fish and dairy products.
4| Control alcohol intake
Your favorite beer can give you a pot belly if not taken in moderation. Beer has been known to increase the storage of fat around the waistline, leading to central obesity.
Researchers have found that people who have two beers daily have less belly fat compared to those who have a dozen beers during the weekends instead.
5| Do some exercise
Doing exercises is the simplest way to start cutting belly fat. Not all exercises will work but aerobics are the best.
Run, walk and swim and you’ll see changes in weeks. You can schedule daily exercises and this does not mean you have to hit the gym all the time.
Simple, daily exercises can go a long way in reducing belly fat.