Amid the struggles many face with bloating and weight gain after indulging during the holiday season and New Year's celebrations, nutrition experts emphasize the need to focus on shedding belly fat, particularly as it indicates that internal organs may be storing excess fat that could lead to numerous health issues.
Health nutritionist Tara Gidus Collingwood states: "Visceral fat, or what we commonly call belly fat, is more than just the fat we can see and touch. It's a deep layer of fat within the body that forms between organs. Although we may not see it unless we have an increase in subcutaneous fat, it's likely we have substantial amounts of visceral fat without realizing it. The greater the amount of this fat, the higher the risk to our health." Collingwood adds that visceral fat is so toxic that numerous studies have linked it to increased risks of heart disease, metabolic syndrome, type 2 diabetes, gallstones, as well as certain types of cancer and dementia. Fortunately, she notes that science has revealed foods that can help reduce visceral belly fat. Here are her top 10 options:
1. **Salmon**: The inflammation caused by gut dysfunction can trigger your fat genes, leading to weight gain around the abdominal area. Salmon is an anti-inflammatory food that contains omega-3 fatty acids, which have been shown to reduce fat storage in the belly area. It also helps control hormone levels like cortisol, which is a primary driver of fat storage in the midsection.
2. **Apples**: This beloved fruit in summer and fall is a belly fat fighter due to its high fiber content. Fiber allows food to digest slowly, controlling insulin responses and helping stabilize blood sugar, thereby providing an extra boost in fighting fat.
3. **Almonds**: Not all fats are created equal; some can aid in reducing belly fat. Eating almonds as a snack, which are high in monounsaturated fats, can help reduce fat accumulation in the abdominal region.
4. **Popcorn**: This is another convenient snack that is excellent for flattening the belly and is very low in calories, allowing you to eat a lot without the fear of weight gain. To prepare, buy plain popcorn kernels or microwave popcorn that is low fat and low sodium to help keep sodium intake down and calories in check, then enjoy while watching a movie.
5. **Green Tea**: This powerful natural beverage contains the flavonoid quercetin, which not only boosts the immune system and heart health but also helps fight belly fat. Green tea works by preventing fat cells from maturing and inhibiting the formation of new fat cells.
6. **Eggs**: Eating eggs is one of the best ways to protect yourself from visceral fat accumulation and strengthen your muscles. Muscles burn energy regularly, drawing energy from fat cells, particularly belly fat cells. For less than 80 calories, one egg provides six grams of essential protein for muscle building.
7. **Spinach**: Nutrition expert David Zinczenko suggests that leafy greens like spinach can reduce inflammation and effectively stop fat storage genes.
8. **Yogurt**: According to CBS News, eating a cup of yogurt daily helps good bacteria in your gut thrive, reducing gas and bloating. It also has an excellent ability to balance proteins and carbohydrates, which aids in stabilizing insulin levels in the body.
9. **Bananas**: When sleep-deprived, levels of the ghrelin hormone, known as the "hunger hormone," rise while levels of leptin, the hormone that signals fullness, decrease. Consequently, studies indicate that you're more likely to eat more the next day, and your food choices may lead to increased belly fat. Thus, if you have trouble sleeping, eat a banana as it is a great source of muscle-relaxing components like magnesium and potassium.
10. **Chili Peppers**: This popular spice not only burns your tongue but can also help burn belly fat. A study published in the American Journal of Clinical Nutrition found that daily consumption of a compound found in chili seeds called capsaicin accelerates belly fat loss by enhancing the body's ability to convert food into energy.
