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Weight Loss

2 tips will help you lose belly fat, according to expert dietitians

The best ways to help you lose belly fat are incorporating regular fiber and getting enough protein into your daily diet.

There are too many fad diets and marketed weight loss programs to count anymore. And unhealthy products like weight loss pills or belly fat teas can be dangerous for our mental and physical health. So when it comes to losing weight, is there a healthy, sustainable way to do it?

The short answer is, yes, there is! To learn more, we talked with a few expert dietitians about eating habits that can help with losing belly fat, also known as visceral fat or abdominal fat. According to Trista Best, MPH, RD, LD at Balance One Supplements and Courtney D’Angelo, MS, RD, author at Go Wellness, the best ways to help you lose belly fat are incorporating regular fiber and getting enough protein into your daily diet.

1. Adding more fiber

There are two types of fiber: soluble and insoluble. And according to Best, both are crucial for losing belly fat and keeping it off.

Insoluble fiber: This is the type of fiber that people often think of as “raw food”. Fiber is the hard substance found in nuts, whole grains, fruits and vegetables (especially in seeds, skins and stems). As the name implies, this type of fiber will not dissolve in water.

Insoluble fiber will not be broken down by intestinal bacteria and will not be absorbed into the bloodstream. Instead, insoluble fiber will contribute to increasing the volume of excess products in the digestive system, helping you to have regular bowel movements and prevent constipation (as well as the diseases that come with apples). constipation, such as hemorrhoids).

Soluble Fiber: Soluble fiber is sticky and soft, can absorb water and become a gel-like substance on the inside of the digestive tract. Food sources of soluble fiber include legumes, oats, barley, fruit, and avocados.

Soluble fiber also helps soften stools, so that stools can move through the digestive tract more easily. Soluble fiber also binds other substances such as sugar and cholesterol, helping to prevent or slow the absorption of these substances into the bloodstream. This is why soluble fiber can help regulate blood sugar and protect you from heart disease by lowering blood cholesterol. In addition, soluble fiber can increase the amount of beneficial bacteria in the intestines, help strengthen the immune system, fight inflammation, and even improve emotions.

In addition, soluble fiber also helps you lose weight. For those who are new to weight loss, soluble fiber helps you feel full for longer, which in turn helps you reduce cravings and better control your weight. According to one study, eating an extra 10g of soluble fiber per day reduced belly fat by about 4% over a 5-year period.

2 tips will help you lose belly fat, according to expert dietitians

“Soluble fiber improves insulin sensitivity by feeding the gut’s beneficial bacteria. When these bacteria are present in high numbers, they are better able to digest the food we eat and mitigate the body’s insulin response, which can result in decreased belly fat,” says Best. “Soluble fiber also slows sugar absorption, which prevents rapid spikes in blood sugar. This slower rate of absorption allows the cells to adjust to insulin’s effects more slowly without a rapid influx.”

Insoluble fiber, which exists in large amounts in many whole grains and veggies, can also help you meet your weight loss goals, and according to Best, “insoluble fiber sits in the intestines for longer periods which increases the feeling of fullness and prevents overeating.”

Soluble and insoluble fiber, both are crucial in having a healthy, balanced diet. While many foods contain both types, they often contain them in different amounts.

“Legumes like black beans, kidney beans, and lima beans are rich sources of soluble fiber, and sweet potatoes also provide a great source of soluble fiber and are an excellent carbohydrate source for those with diabetes,” says Best. “Other foods high in soluble fiber include broccoli, Brussel sprouts, avocados, carrots, and apricots.”

2. Increasing protein

According to D’Angelo, getting enough protein on a daily basis is one of the best ways to lose belly fat and keep it off.

“Proteins build our muscles, and the more muscles we have the faster our metabolic rate increases, resulting in burning more fat—especially belly fat,” says D’Angelo. “The truth is, most people aren’t eating enough protein per meal or per day. The amount of protein you want to eat per day depends on your weight goals. If you’re just starting out eating more protein, start with about 25 grams per meal.”

“Some high-protein foods include chicken breast, turkey, pork, fish, Greek yogurt, cottage cheese, and eggs, to name a few. You can also hit your protein goals by taking a protein shake or eating protein bars, but that should be after you eat a hearty meal.”

What are the best foods to reduce belly fat after 50?


Looking for a great way to reduce your visceral fat mass while adding rich flavor to your favorite dishes? Consider adding some cumin to your recipes.

“Consistent, long-term use of cumin may aid in decreasing fat deposits throughout the body by regulating insulin because when the cells absorb too much glucose, the body converts it to fat. Adequate insulin can mitigate this occurrence,” says Best.

Lupini beans

Whether you’re adding them to a salad or putting them in a soup for some added protein, lupini beans are an easy and delicious way to reduce dangerous visceral fat on your body.

“Lupini beans are a low net carbohydrate, high prebiotic fiber, and high protein legume that do not spike blood sugar levels, which in turn assists with reducing fat storage and preventing weight gain around the waist,” says Landau, who notes that lupini beans can also be ground down to make a protein- and fiber-rich flour.

Dark leafy greens

Spinach and kale are great for adding fiber and essential nutrients to your diet, as well as helping you shed that visceral fat you’ve been carrying.

“Dark leafy greens such as collard greens, spinach, and kale are good sources of calcium, a mineral which has been shown to downregulate fat storage hormones and has been associated with reduced visceral adiposity in overweight and obese individuals,” explains Kujawski.

Read more at: What are the best foods to reduce belly fat after 50?

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