How to lose weight in your stomach? One of the best foods to eat to lose weight in your stomach is eating soluble fiber regularly. Fiber absorbs water and forms a gel which helps to slow down food through the digestive system. Research shows that it will make you feel full while promoting weight loss.
How to lose weight in your stomach? Photo credit: Istock-PORNCHAI SODA
It will make you eat less food and calories, which will help put you in a caloric deficit and the result is weight loss. Make sure you eat soluble fibers with every meal daily to help with weight loss in your stomach and all over your body.
Some good examples of soluble fiber foods are:
- Brussel Sprouts
Stay away from processed and packaged foods that contain a high amount of trans fats. Those packaged and processed foods are extremely high in calories. Those fats according to animal and observational studies are linked to heart disease, diabetes, insulin resistance and abdominal fat gain.
There was a 6-year study that was done on monkeys who followed a high trans fat diet. And they had 33% more abdominal fat than the group that followed a monounsaturated fat. It is always best to limit your trans fat intake for your overall health benefits.
Follow A High Protein Diet
Protein is vital for building and maintaining muscle. It also does a great job of decreasing the appetite and promoting fullness. Some good protein foods you will never go wrong with are:
Avoid High Sugary Foods
Research studies show that eating a high amount of high sugary foods will lead to a high amount of belly fat gain. A diet that is rich in high sugar is linked to a high amount of chronic disease such as diabetes, heart disease, obesity, and fatty liver disease. The best thing for your overall health and reducing belly fat is to limit your processed foods that have added sugar.
Limit Your Alcohol Intake
Some research studies have shown that drinking too much alcohol can lead to belly fat gain. There was a study on 2000 people that consumed alcohol and it revealed that those people who drank less than one drink per day had less belly fat. As opposed to those who drank more alcohol on the days they drank.
Incorporating some form of cardiovascular exercise will help you burn calories and burn belly fat. And that cardio can be swimming, walking, jogging, gardening, cycling, etc. Strength training also will help you burn calories after the workout and that is called the after-burn effect. The ability to burn calories after the workout.
It will also help you to increase your resting metabolic rate because of the amount of lean muscle mass you have. The best way to preserve your lean muscle mass and prevent the decline as you age is incorporating strength training regularly. You should exercise at least 3 days minimally when it comes to cardiovascular and strength training.
Getting Enough Sleep
There have been research studies that have shown that people who don’t get enough sleep tend to gain more weight and belly fat. A 16-year study that involved more than 68,000 people. It found that people who got less than 5 hours of sleep significantly gained more weight than those who slept 7 hours of more of sleep. It is advisable to try to get at least 7 hours of sleep per day to ensure proper health and weight loss.
Track Your Calories and Exercise
One of the best ways to lose belly fat is tracking what foods you eat. And tracking how many calories you consume daily and how much exercise you do weekly. You can log this into an app or track this in your notebook or diary.
“Make sure you eat soluble fibers with every meal daily to help with weight loss in your stomach and all over your body.” Celebrity Fitness & Nutrition Expert Obi Obadike
The Bottom Line is if you follow a sensible diet and exercise program that puts you in caloric deficit you will lose overall fat and body fat.
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