About diet culture and companies trying to sell their products,”loss of belly fat” was promoted in an extremely unhealthy, unsustainable and sometimes dangerous form. These fad diets and weight loss products can harm people both physically and mentally.
Flat belly tea some of the most prominent examples are those marketed as weight loss aids and often made with natural laxatives that can cause stomach and intestinal lining problems.
Something like this can not only be harmful, but also misleading. Belly Fat Diets may help you get rid of bloating or lose a few pounds, but these results are temporary and never solve the problem.
So, are there healthy ways to lose belly fat and keep it off while giving your body the nutrients and care it needs? And what does the science really say about losing belly fat and how does it relate to your diet?
Read on to learn more about healthy eating 5 Best Eating Habits to Lower Your Blood Sugar.
Different types of belly fat
Not all types of fat in our bodies are created equal and do not pose the same potential health risks. Subcutaneous fat is the fat that lies just under our skin and behind our abdominal wall. According to Harvard Healthsubcutaneous fat makes up about 90% of our body fat.
Visceral fat makes up the other 10% of body fat, so experts warn that this type of fat needs to be monitored. This is because visceral fat is located under our abdominal wall and around our abdominal organs. Too much of this type of fat has been linked to heart disease and other serious illnesses.
Unfortunately, there is no “quick fix” for visceral fat. However, studies show that a healthy diet and sustained weight loss can help you get rid of this type of belly fat.
A balanced, nutrient-dense diet is the best choice
Although many people may be looking for this magic solution loss of belly fat, there is none. That’s because while our culture promotes the ability to specifically target belly fat with the right diet and exercise, it’s more about managing your overall weight. Researchers have found that losing and maintaining weight through a balanced diet and regular exercise can also help maintain healthy levels of visceral fat.
Harvard Health says eating plenty of fiber and complex carbohydrates like whole grains and vegetables and protein sources like lean meats and legumes can help you lose weight. They also suggest limiting your intake added sugar and refined carbohydrates, as these can contribute to weight gain and therefore more belly fat.
But it’s not just about your diet
Diet is undoubtedly one of the main factors in weight loss. In a study published in BMC Public HealthParticipants who lost weight through diet and exercise actually didn’t make as much of a difference in visceral fat loss as participants who lost weight through diet alone. However, a greater change in subcutaneous fat was observed in the exercise and diet group.
Exercise is still an important aspect of weight loss, just like other areas of life. Harvard lists five ways to combat visceral fat: exercise, diet, reducing stress, avoiding tobacco, and getting enough sleep.
One recent study from Mayo Clinic found that lack of sleep was actually associated with visceral fat. In other words, make sure you get enough rest every night.
While our society keeps telling us that there are quick and easy ways to get rid of belly fat, science says it’s a more holistic approach that involves healthy and sustainable body fat loss while making beneficial changes. our diet and lifestyle.