Belly fat is more than a nuisance that makes your clothes feel tight. It’s seriously harmful. This type of fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions.
Many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic disease.
1. Eat plenty of soluble fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system. Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food. What’s more, soluble fiber may help fight belly fat. An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period .
Make an effort to consume high fiber foods every day. Excellent sources of soluble fiber include:
- flax seeds
- shirataki noodles
- avocados
- legumes
- blackberries
2. Avoid foods that contain trans fats.
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil. They’re found in some margarine and spreads and also often added to packaged foods, but many food producers have stopped using them. These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies
