Too much belly fat can increase your risk of certain chronic conditions. Drinking less alcohol, eating more protein and lifting weights are just a few steps. You can take to lose belly fat.

Eat plenty of soluble fiber

Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system โปรโมชั่น ufabet

Studies show that this fiber may promote weight loss by helping you feel full. So you naturally eat less.

What’s more, soluble fiber may help reduce belly fat.

An older observational study involving over 1,100 adults found. That for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over 5 years.

Avoid foods that contain trans fats

Trans fats are create by pumping hydrogen into unsaturated fats, such as soybean oil.

Previously, they were found in some margarines and spreads and also often added to packaged foods, but most food producers have stopped using them.

These fats have linked to inflammation, heart disease, insulin resistance and abdominal fat gain in observational and animal studies .

A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat .

To help reduce belly fat, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.