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The latest WHO projections indicate that at least one in three of the world’s adult population is overweight and almost one in 10 is obese. Additionally there are over 40 million children under age five who are overweight.
Being overweight or obese can have a serious impact on health. Carrying extra fat leads to serious health consequences such as cardiovascular disease (mainly heart disease and stroke), type 2 diabetes, musculoskeletal disorders like osteoarthritis, and some cancers (endometrial, breast and colon). These conditions cause premature death and substantial disability.
What is not widely known is that the risk of health problems starts when someone is only very slightly overweight, and that the likelihood of problems increases as someone becomes more and more overweight. Many of these conditions cause long-term suffering for individuals and families. In addition, the costs for the health care system can be extremely high.
The good news is that overweight and obesity are largely preventable. The key to success is to achieve an energy balance between calories consumed on one hand, and calories used on the other hand.
To reach this goal, people can limit energy intake from total fats and shift fat consumption away from saturated fats to unsaturated fats; increase consumption of fruit and vegetables, as well as legumes, whole grains and nuts; and limit their intake of sugars. And to increase calories used, people can boost their levels of physical activity.
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Here are 10 practical ways to lose belly fat; all backed by scientific evidence
To begin with, you find belly fat to be such a bother; especially the inconvenience it causes you when you cannot fit into your favourite apparel. Visceral fat is what its called in other words, and that belly fat has proven to be quite harmful.
But what are the risks one may wonder? Well just to name a few, this type of fat poses significant risks for heart disease and type 2 diabetes; the risk of belly fat is still there even for people who look slim on the outside.
For very long, many health organisations and we have been using body mass index (BMI) to classify weight and predict the risk of metabolic disease, but this has proven to be misleading.
Losing belly fat can be quite an uphill task, but I would like to take you through 20 useful tips to lose belly fat, based on scientific evidence.
1. Take on a high protein diet.
Several scientific studies have proven that people who keep a high protein diet tend to have less belly fat than those on a lower-protein diet. Here is why.
High intake of protein stimulates the release of PYY, the fullness hormone. This hormone will decrease your appetite, and you will feel full which naturally makes you eat less. Also, protein increases your metabolism which will retain your muscle mass during weight loss.
Tune your diet to include a high protein source; you can get this from meat, fish, dairy, nuts or whey protein.
2. Go high on soluble fibre
Soluble fibre goes a long way to fight belly fat. It works by absorbing water, forming a gel that slows down food as it passes through your digestive system. Two things happen here; digestion is slowed down, so you feel full and naturally eat less, and it also decreases the number of calories your body absorbs from the food.
An observational study of over 1000 people found that every 10gms increase in soluble fibre intake decreased belly fat gain by 3.7% in adults. The study observed this over a period of 5 years.
With this evidence, I would strongly advice consuming high-fibre foods on a daily basis. You can find foods such as Brussels sprouts, avocados, blackberries, shirataki noodles, legumes and flaxseeds to be excellent sources of soluble fibre.
3. Avoid sugar-sweetened beverages
Going low on sugar for someone trying to lose belly fat is like a rule of thumb. You gain a lot of belly fat from the liquid fructose loaded in sugar-sweetened beverages. You stand to lose much of the belly fat just by avoiding these beverages.
A 10-week study revealed that people who consumed beverages high in fructose gain significant belly fat. Studies have also shown that these drinks lead to increased fat in the liver.
Sugary drinks rank highly regarding calories even worse that sugary foods, the reason being that the body processes liquid calories differently from solid calories. For sugary beverages, you always end up packing up so much fat without knowing it.
Losing belly fat will involve entirely avoiding sugar-sweetened beverages such as punch and sweet tea, soda and a variety of alcoholic mixers containing sugar.
4. Make fatty fish a weekly meal.
Fatty fish are rich in healthy omega-3 fats that boost your immunity. Studies have shown that fish oil supplements can significantly reduce liver and visceral fat in adults and children with the fatty liver disease. For best results, make 2-3 servings of oily fish weekly. You can juggle between anchovies, salmon, sardines, mackerel and herring.
5. Drink green tea
We have now seen how harmful sugary beverages can be. Green tea is an excellent option if you are looking for a healthy beverage. On top of caffeine, green tea contains epigallocatechin (EGCG) – a unique antioxidant which together with caffeine raises your metabolism. Many studies have suggested that this antioxidant may be adequate for losing belly fat.
6. Avoid fruit juice
Nutritionists have recommended fruit juice for a long time as an excellent source of vitamins and minerals, but it is as high in sugar as other sugary beverages. This means that you still bear the same risk of belly fat gain. Most of the sugar in fruit juice is fructose. To reduce belly fat, replace fruit juice with water or other beverages such as green tea.
7. Start cooking with coconut oil
Coconut oil is quite healthy primarily due to the medium chain fats contained in the oil. These fats raise metabolism in the body thus decreasing the amount of fat stored in the body.
A controlled study suggested that coconut oil may lead to belly fat loss. Obese men who took tablespoons of coconut oil each day lost 2.86cm from their waits in 3 months; for best results aim to make two tablespoons daily.
8. Drink less alcohol
Research has linked central obesity that is fat storage around the waist and belly to high alcohol consumption. Reducing consumption of alcohol to low healthy amounts will subsequently go a long way in reducing your belly fat.
In a study of more than 2000 adults, those who drank less than one drink daily had less belly fat than those who drank less frequently but consumed more on the days they did drink.
9. Track your food intake and exercise regularly
Keeping a low-calorie diet is the key to weight loss. However, keeping track of your calorie intake may be an uphill task. There are simple ways to do this. Keep a food diary or use a personalised app to monitor your daily calorie intake.
Also, these tools will help you keep track of specific nutrient intakes such as proteins and micronutrients. Most of them will also allow you to record and monitor your physical exercises.
10. Reduce carbs intake
Cutting back on carbs can cause belly fat loss very quickly. Studies recommend diets with under 50gms of carbs per day. To save you the hustle, merely go for unprocessed curbs to improve metabolism and reduce visceral fat.
A recent heart study showed that people who consumed the highest amount of whole grains were 17% less likely to have excess belly fat than those who consumed refined grains.
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