With holiday season in full swing, many are turning to quick fixes to reduce their belly fat, all in the name of achieving the ultimate summer body. But belly fat isn’t just a problem because of the way it looks. In fact, it could be a sign of more serious health problems. Located around our midriff, belly fat simply refers to the excess abdominal fat surrounding the organs in your stomach. It has been strongly linked to diseases such as heart disease and Type-2 diabetes, which is why it’s important to get rid of.
Belly fat is usually worked out by measuring the circumference around the waist. Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as abdominal obesity.
So what simple changes can be made to the diet to shed inches from the waistline, and live a longer, healthier life?
Excess sugar intake is major cause of weight gain in many people. Sugar contains fructose, which has been linked to chronic illnesses such as obesity and fatty liver disease.
Multiple studies have also shown a relationship between surplus sugar consumption and increased abdominal fat.
To get rid of belly fat, limit the intake of sweets and processed foods rich in sugar, such as fizzy drinks and fast food.
They say abs are made in the kitchen, and some evidence has proven cardio to be the most effective form of exercise for reducing belly fat.
One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared to those who exercised 150 minutes per week.
By incorporating exercise in your day –to-day life, slimmers could go down a waist size.
Eat foods rich in fibre
A higher fibre intake has been linked to a lower risk of belly fat. However, it is important to remember that this only includes soluble fibre, which can be found in foods such as black beans, avocados, sweet potatoes.
Unlike insoluble fibre, soluble fibre mixes with the water in your body to form a gel like substance that slows down how fast the stomach releases food to the gut.
One study linked a 10-gram increase in daily soluble fibre intake to a 3.7 percent lower risk of gaining belly fat.
Add apple cider vinegar to your diet
Apple cider vinegar is a cupboard staple, and experts claim it aids weight loss.
A study of obese rates found the drink not only reduced the store of belly fat, but stopped them from gaining fat as easily in the first place.
In a similar study published in the US National Library of Medicine, scientists found the drink also helped slimmers burn more fat by speeding up their metabolism.
Apple cider vinegar can be taken as is, or diluted with water to make easier for the stomach. When taken twice a day, greater results can be seen.