Many people don’t feel good when fat accumulates around their midsection.
A flat stomach not only makes you more attractive, but also healthier, as nutrition expert Rachel Strahl explains. Belly fat is also known as visceral fat and is a major risk factor for type 2 diabetes, heart disease and other diseases.
How to reduce belly fat
Unfortunately, there is no magical way to specifically reduce fat on your stomach, but you can reduce your body fat percentage overall, which will automatically make your waist slimmer.
You can also avoid certain foods that have been shown to contribute to belly fat storage.
Ultimately, diet is largely responsible for a flat midsection – which is why it is often said that abdominal muscles are created in the kitchen.
1. Watch out for trans fats
When shopping for food, especially packaged and processed products, Strahl recommends paying attention to trans fats.
These are artificial fats, often listed as hydrogenated oils or fats, that are found in some margarines, baked goods, candies, sauces and dressings.
Why trans fats are so dangerous? Previous research has shown that they not only increase the amount of fat in the abdominal area, but are also dangerous for heart health.
So if you unknowingly eat foods with trans fats and avoid them in the future, you will automatically lose belly fat, according to Strahl.
2. Reduce your sugar consumption
Even though no one likes to hear it, eating less processed foods and less sugar is very important if you want to get rid of belly fat, says Strahl.
A study has previously shown that consuming excess sugar can lead to increased fat storage in the stomach and liver. This, in turn, can cause insulin resistance, making it more difficult to lose weight overall.
Of course, everyone craves something sweet sometimes – but there are healthier options than chocolate, gummy bears, etc. “I find it practical to have fruit on hand when I have a craving for sugar,” says Stahl. “Fruits are full of vitamins, minerals and antioxidants that can reduce inflammation throughout the body.”
Frozen fruit is also a healthy and sweet snack and can easily be turned into ice cream. If you specifically look for such low-sugar and low-calorie foods, you can help combat belly fat effectively.
3. Reconsider your drink choices
It’s not just chips and cookies that you should avoid if you want to lose belly fat. Strahl explains that sugar-sweetened drinks such as lemonades, fruit juices and sweetened iced tea are particularly bad for the core.
According to the expert, the drinks not only contain a lot of sugar (especially high fructose corn syrup), which affects insulin levels and increases visceral fat, but also don’t make us full. The reason: liquid calories cannot be processed in the same way as solid calories.
Sodas and soft drinks have been shown to be linked to weight gain and a 60 percent increased risk of obesity. Eliminating such drinks from your diet is one of the easiest things you can do to get rid of belly fat.