The secret to losing stubborn belly fat may be as simple as adding more fiber-rich foods and supplements to your diet and increasing your physical activity. Researchers at Wake Forest Baptist Medical Center discovered that consuming an extra 10 grams of fiber per day could lead to a 3.7 percent reduction in deep belly fat over five years. In addition to this, engaging in vigorous exercise for one or two hours weekly could result in approximately 7 percent less abdominal fat over the same period.
Why is belly fat harmful?
A higher level of visceral fat, the fat that surrounds the internal organs, has been linked to various health issues such as high blood pressure, diabetes, and fatty liver disease. “Our study found that making a few simple changes can have a big health impact,” said lead researcher, Kristen Hairston, MD. By incorporating more fiber and exercise into your daily routine, you’re not just shedding those extra pounds, but you’re also improving your overall health and decreasing your risk of developing such diseases.
Benefits of consuming more fiber
Adding more fiber to your diet can be beneficial to your health in more ways than just weight loss. Here’s why:
- Promotes Gut Health – Fiber can help prevent constipation, maintain healthy bowel movements, and reduce the risk of developing hemorrhoids and diverticular disease.
- Controls Blood Sugar Levels – Soluble fiber, the type found in oats and legumes, can help control blood sugar levels by slowing down the absorption of sugar in the blood.
- Lowers Cholesterol Levels – Soluble fiber has been proven to help lower bad cholesterol (LDL) levels, by binding it in the digestive system and helping to remove it from the body.
- Supports Heart Health – A fiber-rich diet has been linked to a reduction in the risk of heart disease, stroke, and hypertension.
- Aids in Satiety – Consuming fiber can help you feel fuller, therefore leading to a lower calorie intake and promoting weight loss.
How to add more fiber to your diet
The study indicates that merely consuming 10 additional grams of fiber daily can make a significant difference in achieving a slimmer waistline. You can easily achieve this target by adding the following fiber-rich foods to your daily meals:
- Whole Grains: Opt for whole grain bread, pasta, and rice instead of refined, white options.
- Fruits and Vegetables: Snack on fresh fruit and incorporate more vegetables into your meals. Some examples of fiber-rich produce include apples, pears, raspberries, broccoli, and carrots.
- Beans and Legumes: Include beans and legumes in your diet, such as black beans, lentils, and chickpeas. You can toss a handful into your salads, soups, or stir-fry dishes.
- Nuts and Seeds: Almonds, chia seeds, flaxseeds, and sunflower seeds are great sources of fiber. Add them to your yogurt, oatmeal, or sprinkle on top of a salad.
- Fiber Supplements: If needed, you can also turn to natural dietary supplements to help increase your daily fiber intake.
Stay active
In addition to increasing your fiber intake, incorporating more physical activity into your routine can largely impact your success in losing belly fat. Aim for 150 minutes of moderate aerobic exercise, such as brisk walking or swimming, or 75 minutes of vigorous aerobic exercise, like running or cycling, per week.
Remember, small changes can lead to significant results in your overall health. By incorporating more fiber and exercise into your lifestyle, you’ll not only reduce belly fat but also greatly improve your overall wellbeing.
