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.
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.
= flax seeds
= shirataki noodles
= Brussels sprouts
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.
A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat.
3. Reduce your stress levels
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone.
Research shows that high cortisol levels increase appetite and drive abdominal fat storage.
To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective method.