Top 7 Tips to Banish Belly Fat

Excessive belly fat, particularly visceral fat, is associated with several health risks, including increased chances of cardiovascular diseases and type 2 diabetes. Managing belly fat is crucial to your health. Here are my top culprits you need to omit to banish that belly fat.

1. Sugary Foods and Beverages. Most people consume more added sugar daily than they realize. Soda’s, specialty coffees, fruit juices, and energy drinks will increase your visceral fat. Common foods such as baked goods, muffins, breakfast cereals, granola, prepackaged foods, and other processed foods are typically high in sugar.

Sugar sweetened beverages are the largest contributor of sugar intake in the US because of their low cost, convenience, and ease of consumption.

In my opinion, we need to start treating sugar like we do cigarettes. Stay far away from it. Instead, opt for water, unsweetened coffee/tea, and sparkling water such as Spindrift with minimal additives.

2. Alcohol. High alcohol intake may lead to inflammation, liver disease, certain types of cancer, excess weight gain and many other health problems. Many alcoholic beverages are high in sugar. It also increases your appetite and decreases inhibitions, leading to greater overall calorie intake. Alcohol can also increase cortisol (your body’s main stress hormone), which promotes abdominal fat storage.
If you choose to drink, aim for no more than 1-2 drinks per day.

3. Low Protein Diet. High protein diets may promote weight loss and prevent weight gain by increasing fullness, since protein takes longer to digest compared to other macronutrients.

Several studies suggest that people who consume the highest amount of protein are the least likely to have excess belly fat.

To increase your protein intake, try to include a high-quality protein source at each meal and snack, such as lean meat, poultry, eggs, beans, and lentils.

4. Imbalances in the Gut Microbiome. Hundreds of types of bacteria live in your gut, mainly in your colon. Some of these bacteria benefit health, while others can cause problems.
Gut health is important for maintaining a healthy immune system and decreasing disease risk. And having an unhealthy balance of gut bacteria may promote weight gain, including abdominal fat.
Eating a fiber-dense diet rich in fruits and vegetables and minimally processed foods will create a healthy gut.
 

5.Low Fiber Diet. Fiber is so important for optimal health and weight management. Foods high in fiber include beans, lentils, oats, vegetables, fruit, nuts, and seeds.

A diet that is low in fiber and high in refined grains may increase your risk for weight gain and higher levels of belly fat.

6. Not Enough Sleep. Getting enough sleep is crucial for your health. Many studies have linked inadequate sleep with weight gain, which may include abdominal fat.
If you are lacking sleep, it could cause you to increase your food intake to compensate for lack of energy. There could also be a lack of physical activity due to tiredness. Aim for 7-9 hours of quality sleep.

7. Stress and Cortisol. Cortisol is known as the stress hormone because it helps your body respond to physical or psychological threats or stressors.
Today, many people experience chronic, low-grade stress. Chronic stress can lead to accumulation of visceral fat. Stress can lead to selecting foods high in fat and sugar, which are a quick and dense form of energy.
Managing your stress through whole foods, regular exercise, meditation, yoga etc should be a top priority. Practicing healthy lifestyle behaviors is key to managing chronic stress.

As you can see, many different factors can increase the likelihood of gaining belly fat. And there are many factors that you have the ability to manage and change. I’m always here to support you – however you need it.