Because of the diet culture and the companies trying to sell their products.”belly fat loss“has been promoted in extremely unhealthy, unsustainable and sometimes dangerous ways. These fad diets and weight loss products can harm people both physically and mentally.
flat belly teas are some of the clearest examples of this, marketing themselves as aids in promoting weight loss and often made with natural laxatives that can cause problems with the lining of the stomach and intestine.
Something like this is not only potentially harmful, but also misleading. diets for belly fat it may help you get rid of bloating or lose a few pounds, but these results are temporary and never really address the problem at hand.
So are there healthy ways to lose belly fat and keep it off, while giving your body the nutrients and care it needs? And what does the science really say about belly fat loss and how does it relate to your diet?
Read on and for more information on healthy eating, check out Top 5 Eating Habits for Your Blood Sugar.
The different types of abdominal fat
Not all types of fat in our bodies are created equal, nor do they carry the same level of potential health risk. Subcutaneous fat is the fat located just below our skin and outside of our abdominal wall. According to Harvard HealthSubcutaneous fat makes up about 90% of our body fat.
visceral fat It makes up the other 10% of body fat, and this type of fat is what experts warn to watch out for. This is because visceral fat is found under the abdominal wall and around the abdominal organs. Too much of this type of fat has been linked to heart disease and other serious illnesses.
Unfortunately, there is no “quick fix” for visceral fat. But research suggests that a healthy diet and sustainable weight loss can help you shed this type of belly fat.
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A Balanced, Nutrient-Rich Diet Is Your Best Bet
While many people may be looking for that miracle solution to belly fat loss, there isn’t one. That’s because even though our culture has marketed the ability to specifically target belly fat with the right foods and exercise, it’s more about your overall weight management. And researchers have found that losing and maintaining weight loss through a balanced diet and regular exercise can also help keep visceral fat at healthy levels.
Harvard Health states that eating plenty of fiber and complex carbohydrates like whole grains, vegetables, and protein sources like lean meat and legumes can help with overall weight loss. They also suggest limiting your intake of added sugars and refined carbohydrates, as this can contribute to weight gain and therefore more belly fat.
It’s not just about your diet, though.
Diet is undoubtedly one of the main factors in weight loss. In a study published in BMC Public Health, participants who lost weight through diet and exercise actually didn’t have as much of a difference in visceral fat loss as participants who lost weight through diet alone. However, the exercise and diet group did see a greater change in subcutaneous fat.
Exercise remains an important aspect of weight loss, just like other areas of life. harvard lists five ways to tackle visceral fat: movement, diet, stress reduction, avoiding tobacco, and getting enough sleep.
A recent study of Mayo Clinic found that sleep deprivation was in fact associated with more visceral fat. In other words, make sure you get enough rest every night.
Food to go
Although our society constantly tells us that there are quick and easy ways to get rid of belly fat, science says that a more holistic approach is needed, one that involves losing body fat in a healthy and sustainable way by making helpful changes to our diet and lifestyle. of life.
