Mojatu Berkshire Magazine Issue B011

18 Health & Food
17 TOP TIPS TO LOSING BELLY FAT
By Franziska Spritzler
mojatu.com
Belly fat is more than just a nuisance that makes your clothes feel tight. Fat inside the belly area is also termed
visceral fat, and can be seriously harmful. Although losing fat from this area can be difficult, there are several things
you can do to reduce excess abdominal fat, leading to a happier, healthier life style.
1. Eat Plenty of Soluble Fibre
Consume high-fibre foods every day such as flaxseeds, shirataki noodles, Brussels sprouts, avocados, legumes and
blackberries. Soluble fibre absorbs water and forms a gel that helps slow down food as it passes through your
digestive system. This type of fibre promotes weight loss by helping you feel full so you naturally eat less.
2. Avoid Foods That Contain Trans Fats
These fats have been linked to inflammation, heart disease,
insulin resistance and abdominal fat gain in observational
and animal studies. They are found in some margarines,
spreads and some packaged foods. Read ingredient
labels as they are often listed as “partially hydrogenated”
fats.
3. Limit Your Alcohol
Too much alcohol can make you gain belly fat. Cutting back
on alcohol may help reduce your waist size.
4. Eat a High-Protein Diet
Protein is important for weight control. Good protein source at
every meal, such as meat, fish, eggs, dairy, whey protein or nuts.
High protein intake promotes the release of the fullness hormone,
which decreases appetite. Protein also raises the metabolic rate and
helps retain muscle mass during weight loss.
5. Reduce Your Stress Levels
Stress can increase belly fat by triggering the adrenal glands to produce
cortisol (stress hormone). High cortisol levels increase appetite and drive
abdominal fat storage. Engage in pleasurable activities that relieve stress such
as walking, yoga, meditation and dancing.
6. Don’t Eat a Lot of Sugary Foods
Sugar contains fructose, which is linked to chronic diseases increased abdominal fat.
7. Do Aerobic Exercise (Cardio)
Aerobic exercise is an effective way to improve health and burn calories and is one of the
most effective forms of exercise for reducing belly fat.
8. Cut Back on Carbs, Especially Refined Carbs
Reducing carb intake can be very beneficial for losing fat, especially abdominal fat. You don’t have
to follow a strict low-carb diet.
9. Replace Some of Your Cooking Fats With Coconut Oil
Coconut oil is one of the healthiest fats you can eat. It can boost metabolism and decrease the amount of
fat you store in response to high calorie intake. To boost belly fat loss, it’s best to take about 2 tablespoons
of coconut oil daily. Remember, coconut oil is still high in calories. Instead of adding extra fat to your diet,
replace some of the fats you already consume with coconut oil.