Abdominal Fat: 10 Foods To Combat It
Many of us have or have ever had excess belly fat. It is not just something unsightly, it is also a risk to our health that we must take into account.
This abdominal fat tends to surround important organs, hence we give you some simple tips to include foods that could help you fight abdominal fat in your daily diet.
Millions of people suffer from abdominal fat. In fact, we can have an adequate weight and yet accumulate that excess in our gut. What can we do? There are natural options that may help you.
Risks of abdominal fat
Our body has an “energy reserve”, that is, it takes advantage of the small excesses of fat to be prepared and protect ourselves from climatic changes, to use that energy in the correct functioning of the organs, etc. But if these energies are not burned, they tend to turn into fatty acids that accumulate in the liver and muscle tissues.
Fat stored in the stomach area would cause serious health risks: arteries could become clogged, triglycerides could increase and the risk of heart problems would increase , among other problems.
In fact, the abdominal girth is related to the possibility of suffering from cardiovascular diseases. For this reason, in men it is recommended that it not exceed 102 centimeters and in women, 88.
10 foods that would help fight abdominal fat
To combat excess fat in our waist, it is important that you change your eating habits, including healthy foods in your diet on a daily basis. In addition, it would be advisable to avoid (or at least minimize consumption) industrial foods, fried foods and those with a high fat content.
In general, specialists, backed by different medical research, argue that losing weight would be one of the best ways to reduce abdominal fat and, therefore, the risk of chronic diseases.
1. Citrus
Oranges, lemons and grapefruits are a source of vitamin C. It is believed that this vitamin would help our body process fat more quickly, helping us lose weight. How about we include them in our breakfasts and desserts?
2. Melons and watermelons
These exquisite fruits have a high content not only in water, but also in potassium. According to the American Heart Association , potassium would help regulate sodium levels, thus maintaining blood pressure levels.
3. Walnuts
Try including them in your salads. In addition to being tasty, they have Omega 3, which will help us in several things: regulate stress hormones, such as cortisol, and prevent fat from accumulating. Do not consume them in high quantities, about 4 nuts a day is enough, for example.
4. Almonds
You can consume up to 10 a day. Thanks to their glycemic content, they would help control sugar and activate metabolism, according to an article published in Metabolic Syndrome and Related Disorders . In addition, they are rich in protein, calcium, fiber and Omega 3, giving us a good dose of energy.
5. Green coffee
Green coffee could be an ally to eliminate abdominal fat. Its still green beans contain chlorogenic acid, a component that would help reduce the absorption of sugar in the gastrointestinal tract, thus burning stored fat. On the other hand, this acid would stimulate the metabolic activity of the liver, which would burn more fat.
6. Oats
Oatmeal is a natural source of fiber and protein, ideal for breakfast and dinner. It would help us reduce cholesterol and thanks to its fiber content, it would make us feel satisfied for longer. Do not stop including it in your diet.
7. High-fiber vegetables
It is important that you know that it is always convenient to eat vegetables in their raw form: carrots, green leaves … In this way, we take better advantage of their nutrients and their fiber content. Fiber swells in the stomach when it mixes with acids and this creates a greater feeling of satiety.
8. Strawberries, raspberries, blackberries and blueberries
These tasty fruits contain a high amount of fiber and water, and very few calories. In addition, thanks to its flavonoids, they would help regulate sodium levels. What’s more, they have anthocyanins, capable of inhibiting the assimilation of fats and sugars. We can include them in all our meals.
9. Salmon
Essential source of Omega 3 and proteins, it would activate the metabolism and help prevent fat from accumulating in the abdomen. If you have the opportunity to acquire it, you can consume it twice a week.
10. Olive oil
Who does not like to accompany their salads with a drizzle of olive oil? Do not hesitate, it would favor the absorption of nutrients and reduce cholesterol, a good ally to regulate our abdominal fat.
Do not forget
Remember that fighting abdominal fat is a comprehensive effort in which the consumption of these foods will only help you. To combat it, keep in mind:
- Hydrate well, drink water.
- Eat in a balanced way
- Get physical exercise daily (walking, for example)
- Avoid bad habits like tobacco and alcohol
