6. Eat a lot of fiber.
In a study of 1,100 people, researchers found out that adding an extra 10 grams of dietary fiber to your everyday diet can reduce belly fat gain by about 3.7%. 10 grams of fiber is roughly equivalent to one cup of avocado, a little more than a cup of berries, or one medium-sized pear.
There are two kinds of dietary fiber: soluble and insoluble. Soluble fiber is absorbed by water and turns into a gel that binds with fatty acids. It keeps the food longer in the stomach and allows the body to absorb more nutrients. This makes you feel less hungry and, naturally, eat less food. Dietary fiber also decreases the number of calories you get from food.
On the other hand, insoluble fiber adds bulk to the stool and facilitates smooth and regular bowel movements. If you’re feeling constipated, the main culprit is often the lack of insoluble fiber in your diet, which you can get from fruits, green vegetables, and potatoes.
7. Ease off the alcohol.
This is common knowledge for most people. If you’ve ever heard of or used the term “beer belly,” you most probably know that alcohol isn’t good for you if you’re trying to lose stomach fat.
In very small amounts, certain types of alcoholic drinks are actually good for you. Red wine, for example, has antioxidants that help control blood sugar, lower cholesterol, and protect the heart. Small amounts of beer can also help prevent cancer, protect against cardiovascular diseases, and help treat diabetes, kidney stones, and osteoporosis.
But too much of a good thing is bad for you. In this case, too much of wine, beer, or any other alcoholic drink can be deadly. But how much is too much? A study shows more than three drinks a day is heavily linked to abdominal obesity.
Take a look at the table below to see exactly what is “one drink.”
|Regular Beer||5% alcohol||12 fluid ounces|
|Malt Liquor||7% alcohol||8-9 fluid ounces|
|Table Wine||12% alcohol||5 fluid ounces|
|80-Proof Spirits (Whiskey, Gin, Rum, Vodka, Tequila)||40% alcohol||1.5 fluid ounces|
As you can see, it’s not about how often you drink but how much you drink. People can drink less than one drink every day and maintain a flat stomach, while others can go on erratic binge drinking sprees and wonder why they have a beer gut.