Belly fat can be good for you; it protects your delicate organs like the stomach and intestines. But too much of a good thing can become unhealthy, and belly fat is a perfect example. Excess fat in your abdominal area (visceral fat) will generate adipose hormones and adipokines—chemical menaces which travel to your organs and blood vessels, causing inflammation which may contribute to diseases like diabetes and heart disease.
Once you start losing weight, you lose more abdominal fat at a higher percentage than total fat. Therefore, choosing good daily habits can supercharge your body’s ability to lose belly fat. Here are some pitfalls and suggestions to undo them.
A Low-Fat Diet
You need to eat fat to shed fat, especially (MUFAs) monounsaturated fatty acids. A recent study asked women to change their low-fat diet to a 1600 calorie high MUFA diet. The results were astonishing, with these women losing a third of their belly fat in just one month.
These fatty acids are filling, so they help to reduce the poor-quality foods we tend to snack on or crave. Eating high fat superfoods like avocados or snacking on a handful of nuts will satiate your appetite and keep you away from fat producing foods.
Your Food Comes in a Bag or Box
Added sugar and simple carbs cause blood sugar spikes which trigger excess insulin production. This hormone will encourage your liver to store fat in your belly.
The best solution is to center your efforts on eating healthy foods instead of eliminating junk. When you fill your tank with optimal foods, your hunger will diminish, and your cravings for unhealthy foods will fade as well.
Not Enough Magnesium
This miracle mineral regulates more than 300 body functions. People who consume more of it have low blood sugar and insulin levels. To increase magnesium intake, eat magnesium-rich foods like soybeans, bananas, and dark leafy greens.
Diet Soda Addiction
Diet soda drinkers are more likely to have high percentages of belly fat according to a study found in the publication Obesity. Researchers believe these diet drinkers believe they are saving calories and tend to overeat.
Replace diet sodas (or any soft drinks) with healthy liquids like water. Proper hydration will reduce appetite as well and allow you to reduce calories with what you eat and drink.
You Love Burgers
When a group of volunteers ate 750 extra calories of saturated fat found in beef, and another added the same amount with polyunsaturated fatty acids found in fatty fish like trout or salmon, the former group accumulated two times the visceral fat as the latter group.
This study is a clear indication of the need to reduce red meat intake and increase healthy proteins like fish, chicken, and legumes.
Alcohol Packs on Unnecessary Fat
Whether you prefer beer, wine, or vodka, alcohol will increase calories and contribute to belly fat.
To keep a flat stomach, limit weekly alcohol consumption. A light to moderate drinker is less likely to carry this excess weight around their middle and more likely to maintain an overall healthier lifestyle.
Your Meals Are Beige
Add some color to your plate with healthy fruits and vegetables to complement proteins like fish and chicken. When your food is full of color, you are more likely to have a higher intake of micronutrient-rich foods.
If you struggle with excess fat in your abdominal area and you need help getting a good start to take it off, call us at Total Body of Atlanta, and learn how you can reduce inches effectively and safely.