Belly fat is not just about appearance. When fat accumulates around the body's internal organs, it may be linked to a higher risk of several serious health conditions, according to VivaBem.
Belly fat is more than a cosmetic concern
Fat around the abdomen is not only an aesthetic issue. It can also affect your health when it builds up around the body's internal organs.
Fat can accumulate around the organs
When fat is stored close to organs such as the liver, stomach, and intestines, it is considered a more harmful type of body fat.
The risk of disease may increase
This type of fat accumulation has been linked to a higher risk of cardiovascular disease and type 2 diabetes.
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Eat more soluble fiber
A higher intake of soluble fiber has been associated with lower levels of visceral fat and may also help increase feelings of fullness.
Soluble fiber is found in many everyday foods
Good sources of soluble fiber include whole grains, fruits, vegetables, and legumes.
Soluble fiber may affect the absorption of fat and sugar
Soluble fiber absorbs water and forms a gel-like substance in the stomach, which may help reduce the absorption of both fat and sugar.
Limit alcohol consumption
High alcohol intake has been associated with a larger waist circumference and increased belly fat.
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Choose a protein-rich diet
Lean meat, eggs, and dairy products may help increase satiety and have been linked in studies cited by VivaBem to lower levels of belly fat.
Cut back on sugar
A high intake of fructose and added sugar has been associated with increased visceral fat.
Replace refined carbohydrates with whole grains
Whole-grain products have been linked to better blood sugar regulation and lower levels of belly fat.
Get probiotics through your diet
Yogurt and other fermented foods may support a healthy gut microbiome and have been associated with lower body fat.
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Eat fatty fish every week
Salmon, sardines, mackerel, and herring provide both high-quality protein and omega-3 fatty acids.
Fatty fish have been linked to lower fat levels
According to studies cited by VivaBem, eating fatty fish has been associated with lower fat accumulation around both the liver and the abdomen.
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