What is Belly Fat? Belly fats are basically the surplus abdominal fat that surrounds parts of your stomach. Fats come in 3 different types; subcutaneous fat (this is the fat layer directly under the skin surface), triglycerides (this moves around the body in the blood system) and visceral fat (this is the belly fat which is dangerous to your health when in excess). Belly fat is usually situated under the muscles of the stomach and they have various negative effects on different organs of the body as the facilitate overproduction of hormones and chemicals.
Too much belly fat makes one to be at risk of various health issues like Type 2 diabetes, colorectal cancer and cardiovascular disease. In the world we live in today, body image and self confidence is important hence one should check their diet to make sure that they are healthy. Proper nutrition and physical exercise is important in reducing belly fats which harmful to health, body size and shape.
- Eat different types of fruits on a regular basis.
Fruits are important for a good health as it provides the body vitamins, dietary fiber, antioxidants and different minerals. The fiber in fruits improves and enhances digestion. They also increase fine gut microbes, improve metabolism and also helps lower blood pressure. Citrus types of fruits such as kiwi, orange, lemon and fresh limes are the best sources of antioxidants while containing antimicrobial properties. There are also other fruits that help burn fats like watermelons, grapes, apples and strawberries but still keep in mid not to overeat fruits as they also contain sugar.
This type of white meat provides the body with protein and omega-3 fatty acids. Proteins are vital in the body as they help build muscles while omega-3 fatty acids diminish inflammation in the body and enhances metabolic rate in the body. Lower inflammation reduces the chances of gaining weight.
- Walnuts and Almonds.
Nuts should be added in your diet as they reduce your belly size and this is proven in the study; Archives of International Medicine. They usually help in waist maintenance and keep in mind not to overdo eating nuts. They contain fiber which is important in metabolism, good fat that increase the sensitivity of the body to insulin and their protein content. They are also advisable as a source of Omega-3 where one does not eat fish.
- Beans and legumes.
Beans and legumes are very important elements in losing fat belly. They are a great source of fiber that enhance metabolism, protein which build the muscles, vitamins, and minerals. They usually suppress hunger hence prevents one from munching from time to time thus adding more fats to the body. They also provide proteins to those who are vegans and vegetarians. One should always try to mix different types of legumes in their diet on a regular basis as they contain different combinations of micro-nutrients.
- Spinach and green leafy vegetables.
Greens are important components for a healthy body. One is nourished with vitamins, antioxidants, dietary fiber and various minerals. These vegetables increase satiety thus reducing belly fat and they still reduce inflammation.
This type of food is rich in fiber which assists in digestion. The fiber that oats provide is insoluble and they also contain carbohydrates that makes fills someone up for long hence one avoids binge eating that can cause one to gain a lot of weight and bell fat. Oats eaten in the morning during breakfast provides on with energy during your workout or your daily activities. One should eat the flavorless oats so as to avoid sugar in the flavored oats.
- Whole grains.
There are different types of whole grains like millet, brown rice and quinoa which are great sources of proteins, minerals, vitamins and dietary fiber which are important components needed in fat belly loss. Eating whole grains keeps one away from hunger for long thus preventing on from munching on a regular basis in a day. They also help one avoid constipation and boosts digestion.
- Chia seeds.
Chia seeds are an important contribution in losing belly fats as they provide the body with proteins and the good fats needed by the body. They also contain dietary fiber which is important during metabolism. The most important thing about chia seeds is the fact they are gluten-free. They improve satiety and have the properties of being anti-inflammatory, antioxidant, anti-diabetic and are laxatives.
One should note that a low level of vitamin D is usually tied to abdominal obesity. Mushrooms are advised as they contain high level of vitamin D. They are one of the foods that should be on your list of nutritious foods when you decide to live a healthy lifestyle. Mushrooms contain high protein level and water content. The amazing fact is that they have very low calories. One should choose fresh mushrooms and prepare mushroom soups or consider them in salads and when making sandwiches as they are very delicious.
Eggs are a great source of protein, fat soluble vitamins that assist one in keeping hunger at bay and water. They also help in the building of lean muscles. Even though it has calories, removing eggs from your diet is not good advice as one still needs proteins. This is due to the fact the body needs more calories in order to break down protein than when breaking down other foods.
Note: One should be able to note when the body has excess belly fat even at the comfort of your home. One can do this by taking a measuring tape and wrap it around your bare stomach just above the hip bone and take your measurement. You should not hold the measuring tape tightly. In women, a 35 inches measurement or more is an indicator that one has an unhealthy amount of belly fat. A 40 inches measurement or more for men is an indication of unhealthy amount of belly fat. One of the best ways of getting rid of belly fat is by watching your diet. One can do these by eating these types of healthy foods;