Visceral fat: The foods which may ‘help you lose belly fat’ – ‘eat more’ of certain foods04/02/2022
You Are What You Eat: Mum-of-two reveals daily diet
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The condition is largely attributed to a sedentary lifestyle, so exercising regularly can help in shedding weight. Moreover, changes to your diet can help you lose weight. Foods that include soluble fibre are also deemed beneficial for visceral fat loss because they promote prolonged satiety.
Healthline says that belly fat is “extremely unhealthy” though recent research shows that a higher fibre intake is linked to a lower risk of belly fat.
It says “interestingly, it seems that this includes only one type of fibre— soluble fibre”.
It adds: “Soluble fibre differs from insoluble fibre in how it interacts with water and other areas of the body. Soluble fibre may help reduce belly fat.”
The site notes: “Several other studies also show that people who eat more soluble fiber have a lower risk of belly fat.”
A study conducted by researchers at Wake Forest Baptist Medical Center found eating more soluble fibre from vegetables, fruit and beans, and engaging in moderate activity, led to reductions in visceral fat.
The study found that for every 10-gram increase in soluble fibre eaten per day, visceral fat was reduced by 3.7 percent over five years.
In addition, increased moderate activity resulted in a 7.4 percent decrease in the rate of visceral fat accumulation over the same time period.
The British Heart Foundation (BHF) says that coronary heart disease is the UK’s single “biggest killer”.
It notes that being overweight or obese increases your risk of coronary heart disease.
“Research shows that reaching and keeping to a healthy weight can cut your risk because it helps prevent and manage conditions like high blood pressure, high cholesterol, and type 2 diabetes that put you at greater risk of coronary heart disease,” says the charity.
It advises that if you are planning on losing weight, “steadily and gradually is the safest way”.
The NHS states: “If you’re overweight, changes to your diet and physical activity levels are the first step to helping you lose weight.
“Your GP or practice nurse can help you assess your current diet and levels of physical activity, and set personal goals for change.”
The NHS states: “The best way to lose weight if you’re obese is through a combination of diet and exercise, and, in some cases, medicines. See a GP for help and advice.”
It adds: “Measuring your waist is a good way to check you’re not carrying too much fat around your stomach, which can raise your risk of heart disease, type 2 diabetes and stroke.
“You can have a healthy BMI and still have excess tummy fat, meaning you’re still at risk of developing these conditions.”
Nuffield Health notes that body mass index (BMI), while still useful, has come under increasing scrutiny for not being a full representation of body composition or health.
Indeed, the NHS notes: “Your BMI can tell you if you’re carrying too much weight, but it cannot tell if you’re carrying too much fat.”
The NHS recommends everybody to do at least 30 minutes of daily exercise.
If you are struggling to do this in one session, you can break down activity levels into three 10-minute slots.
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