Fat is one of the main components of the body and fulfills important functions such as protecting organs, covering joints, controlling temperature and storing vitamins, as well as being a source of energy.
However, the amount and the place where it is located are key to determining whether or not it alters health. In the case of accumulated fat in the abdomen, it is not only an annoying aesthetic factor, but it can become an indicator of health risk, says the Mayo Clinic clinical research institute.
When a person does not follow a balanced and balanced diet and also does not exercise on a regular basis, they can start to accumulate this fat in the belly. Abdominal fat is classified as subcutaneous or visceral. The first is what the person can feel if they pinch the excess skin and tissue; while the second is the one that accumulates in the spaces between the organs. The excess of the latter is related to an increased risk of serious health problems, this institution specifies.
Modifying eating habits is key to helping reduce fat. The ideal is to include daily healthy foods in the diet. In addition, it is advisable to minimize the consumption of industrial foods, fried foods and those with a high fat content, in addition to alcohol and tobacco, experts say.
Although losing this type of fat and losing belly fat takes time, it is important to be patient and start eating foods that help achieve this goal.
1. Yogurt: product of the calcium that this food provides, the body metabolizes fat better and reduces the formation of new lipid deposits. One of the recommendations is to consume a low-fat yogurt outside of meals along with a good handful of red fruits, as their anthocyanins will enhance the fat-burning effect, indicates the Saber Vivir TV portal.
3. Red peppers: They are recommended due to their high content of vitamin C, which, as already mentioned, is favorable for fighting abdominal fat, according to the portal Eat This, Not That.
4. Foods rich in protein: This macronutrient improves metabolism, favors the formation of muscle mass and reduces cravings, favoring weight loss and preventing the accumulation of fat at the abdominal level. Some foods are skimmed milk, plain yogurt, low-fat cheeses, skinless chicken, and fish, among others.
Additionally, an article published in the newspaper The Confidencel, from Spain, indicates that to obtain a flat abdomen it is also important to limit or eliminate the consumption of sugar.
Glucose contains many calories and little nutritional value. In addition, it plays a very important role when it comes to storing fat in the belly. “Studies show that an increase in sugar consumption, especially in beverages and soft drinks, inevitably leads to more abdominal fat. In addition, it increases insulin levels, which is related to obesity,” cites the aforementioned source.
It is also important to avoid eating whole grains. Like sugar, these foods also increase blood glucose levels, which can lead to weight gain. A good alternative is to eliminate the bread and white rice and instead eat more whole grains like oatmeal, barley, quinoa or whole wheat pasta.
On the other hand, it is important to consume significant amounts of fiber, as this component can be of great help in reducing abdominal fat. The World Health Organization recommends eating around five or six servings of foods that contain it per day.
The above added to less alcohol. According to the wellness and health portal Tua Saúde, some scientific studies have shown the relationship between frequent and excessive consumption of alcoholic beverages and the accumulation of fat at the abdominal level, mainly in men. This is because one gram of alcohol provides seven empty calories, that is, they do not provide the body with any nutritional value.
For this reason, despite the fact that there are drinks such as red wine that provide various health benefits, it is important that it is taken in small portions. One drink per day if you are a woman or two drinks if you are a man, and the ideal is to avoid other alcoholic beverages.