12 Ways to be Free of Excess Abdominal Fat
Getting tired of looking at the abdominal fat in the mirror? Well, there are things you can do to make it better. However, these things don’t include going on a crash diet. While that may work, the effect won’t last. Besides, there are better and more promising ways to get rid of the excess abdominal fat.
Eat Soluble Fiber
First and foremost, it is true that the secret lies in the diet. However, instead of going on a crash diet, start by eating foods rich in soluble fiber. In fact, research shows that people who eat 10 grams of soluble fiber per day have less visceral fat over time than those who don’t.
Now, examples of foods with soluble fiber include apples, apricots, avocados, brussels sprouts, black beans, broccoli, carrots, hazelnuts, oatmeal, pears, strawberries, and sweet potatoes. By the way, these foods are effective because they absorb water to form a gel that slows down food as it passes through your digestive system. As a result, you feel full and so eat less, which helps reduce abdominal fat.
Diet to Reduce Abdominal Fat
Next, eat a high protein diet because such a diet causes the body to release the hormone PYY which decreases the appetite and makes you feel full. Also, proteins raise your metabolic rate and helps you retain muscle mass when you are trying to lose weight. Moreover, studies show that those who eat a high protein diet have less abdominal fat than those that don’t. Meanwhile, foods with best proteins include Greek yogurt, cottage cheese, eggs, nuts like almonds and walnuts, chicken, turkey, lean beef, pork, fish such as salmon and tuna, quinoa, and chickpeas.
Also, cutting back on carbs, especially refined carbs, helps you reduce abdominal fat. By the way, you don’t have to cut back on all carbs. In fact, cutting back or eliminating unprocessed starchy carbs can help you reduce abdominal fat. For example, eating greater amounts of whole grains, legumes, or vegetables helps you reduce abdominal fat.
Cut Back on Sweets and Sugary Drinks
Now, added sugar is equal parts glucose and fructose. Meanwhile, fructose can only be metabolized by the liver. So, when you eat large amounts of sugar, the liver gets overloaded with fructose and is forced to turn it into fat. In fact, many studies have shown this fat accumulates in the abdominal area.
Therefore, don’t eat sugary foods. By the way, sugar isn’t limited to only refined sugar. Even honey should be eaten in moderation.
Similarly, sugar sweetened beverages contain a lot of liquid fructose, which increase abdominal fat. In fact, a study found those who consumed beverages high in fructose had significant increase in abdominal fat. So, it’s best to completely avoid sugar-sweetened drinks like soda, punch, sweet tea, and many others. By the way, this includes ready made fruit juice because while ready made fruit juice provides vitamins and minerals, it contains as much sugar as other sweetened beverages. On the other hand, home made fruit juices, using blenders or juicers, from fresh fruits gives you the vitamins and minerals without the added sugar. And, this includes smoothies made from fresh fruits.
Drink Green Tea to Reduce Abdominal Fat
Now, Green tea has caffeine and an antioxidant, known as epigallocatechin gallate that together boost metabolism. And, the higher metabolic rate helps you lose abdominal fat.
Yet another way to help you lose abdominal fat is intermittent fasting. Now, there are several variations to intermittent fasting. For example, one involves 24 hour fasts once or twice a week. Another example is fasting for 12 to 16 hours every day. For example, if you eat dinner at 7 PM, your next meal should be at 7 AM with a 12 hour fast or 11 AM with a 16 hour fast.
By the way, studies show a 16 hour fast can result in four to seven percent decrease in abdominal fat within 6 to 24 weeks. Also, another study in the journal Molecular and Cellular Endocrinology reported that intermittent fasting is useful for reducing body weight. Finally, research suggests that intermittent fasting has similar benefits as traditional calorie restricted diets. On the other hand, some may find intermittent fasting easier to manage.
Cardio Best for Abdominal Fat
Above all, dieting by itself isn’t enough. It’s also important to get regular cardio workouts. For example, a brisk walk, jogging, cycling, using elliptical machines at the gym, or even using pedal exercisers by seniors are all good. However, to really burn calories, do these cardio workouts with intensity and sweat. By the way, cardio burns fat throughout your body. Meanwhile, studies show cardio workouts are the most effective way to reduce abdominal fat.
Strength Training Burns Abdominal Fat
Next, it’s important to marry cardio with strength training. Most of all, strength training builds up muscles in the arms, chest, shoulders, back, core, legs, and other places. Also, the more muscle mass you build, the more fat gets burned. Moreover, muscles burn fat even when you are resting. Meanwhile, studies show a combination of strength training and cardio leads to the greatest decrease in abdominal fat.
In the meantime, sleeping the recommended seven to nine hours every night helps to control abdominal fat. On the other hand, not getting enough sleep increases cortisol levels. Which, in turn leads to more abdominal fat.
Next, it’s important to manage your stress. In fact, stress causes the adrenal glands to produce more of the hormone, cortisol. Moreover, the increased levels of cortisol results in higher insulin levels. As a result, blood sugar levels fall. Consequently, you end up craving sugary, fatty foods. Which, in turn, leads to more abdominal fat. By the way, when stressed, women who already have a large waist tend to produce more cortisol. Which just adds to the fat around their waist.
Now, if you want to reduce abdominal fat, don’t drink too much alcohol. Because, when alcohol reaches the digestive system, it gets absorbed by the circulatory system to become part of the blood flowing through the body. And, when blood reaches the liver, the alcohol in the blood is metabolized into acetate. Next, Acetate is broken down into carbon dioxide and water mainly in tissue other than the liver. Meanwhile, the brain utilizes acetate in the blood, which partially replaces glucose consumption. Lastly, acetate is ultimately used by cells for the synthesis of fatty acids that makes up fat.
Furthermore, research shows that high alcohol use increases cortisol levels, which results in more abdominal fat. Also, alcohol decreases testosterone levels, which leads to more abdominal fat. As a result, consuming alcohol regularly makes it difficult to build lean muscle and burn fat as fuel – resulting in more abdominal fat.
Diversify your Gut Microbiome
Most noteworthy, a study in the journal Genome reported that the less diverse your gut bacteria the more likely you will have abdominal fat. Consequently, diversifying your gut bacteria may help to cut back on the abdominal fat. Meanwhile, there are many ways to diversity gut bacteria. For example, taking probiotics and eating fermented foods is just one of several.
In conclusion, to be successful at losing abdominal fat, use all the methods listed here.