If you have struggled with extra belly fat, you know that the fight is real. It keeps you off the food you love to eat and the clothes you’d like to wear. Sadly, the belly is also usually the last place where you lose weight and the first place where it shows, and it doesn’t distinguish between the fat and the skinny (ever heard of skinny fat?) But understand that belly fat is not just a cosmetic inconvenience. At its best it can make you look out of shape and at its worst, it can cause serious health problems like type 2 diabetes and heart diseases. Whatever you motivation is, -- whether to fit into a tight tshirt or to stay fit -- remember that losing belly fat should be one of your major health goals for 2018. And if all the crash dieting hasn’t worked well for you so far, here are x scientific ways to bust that stubborn belly fat.

1 Load up on fibre

Eating just a low calorie diet won’t do. It won’t fight frequent hunger and food cravings. At the end of the day, you’ll be hungrier and crankier than before. It also leaves room for cheating on your diet because you are not satisfied. That’s where fibre comes into the picture. Eating a high-fibre diet helps you lose weight in two ways: it decreases the amount of calories your body absorbs from food and keeps you fuller for longer. Complement your diet with a healthy dose of fresh fruits, vegetables, flaxseeds, etc. for a fibre boost.

2 Eat proteins

If there is a weight loss diet mantra that you should chant all day, it’s “Eat more proteins.” The importance of this diet tip cannot be overstated. Proteins, like fibre, work towards increasing your satiety but by releasing anorectic hormone peptide or PYY known for keeping you full. Include healthy sources of protein in your diet like eggs, lean meats, legumes, pulses, etc.

3 Eat healthy fats

Whoever said that fat is bad for belly fat has no idea what they are talking about. Not all fats are bad. In fact, some may actually be good for you. Fat in question is omega 3 fatty acids. These claims are backed by a 2010 study showed that fish oil supplements helped in reducing belly fat! This belly-fat busting nutrient can be found aplenty in oily fish, walnuts and flaxseeds. Even other healthy fats like coconut oil, olive oil, avocados and nuts will give you the nutritional edge you need to lose weight.

4 Cut down on alcohol

We know you don’t want to hear this, but nothing good ever comes from boozeâ€Ķat least as far as health is concerned. There’s a reason why it’s called the beer belly. A single serving is easily 150 calories a glass and no one settles for just one. Also, booze causes your liver to metabolise alcohol instead fat, leading to a bigger waistline. If you don’t believe us, try going off it for a while. In 2003, a study conducted on 2000 people showed that those who drank less than a drink per day had a flatter stomach than those who consumed more!

5 Don’t miss sleep

Another thing we don’t get enough of these days is a good night’s sleep. Sleeping helps in reducing the levels of the fat-accumulating hormone cortisol in your body. There are plenty of studies that say that insufficient sleep is linked to weight gain. A study conducted on 68,000 women showed that less than five hours of sleep is linked to excessive belly fat.

6 Do things that you enjoy

If spending time with your favourite co-workers after work lightens you up, hang out with them more often. If listening to your favourite band puts you in a good mood, steal a few moments enjoying their songs. Take some time out of your busy schedule to do what you love. De-stressing helps reduce the cortisol, the hormone responsible for storing fat in all the wrong places.

 

(The above story first appeared on LatestLY on Mar 05, 2018 12:33 PM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).