Not all body fat is equal. As a matter of fact, the fat in our abdominal cavity causes the most problem with our health. This fat builds up around organs and is linked to a variety of health issues.
That is why your waist size is a much stronger marker for your health than the number on the scale.
Ideally, we should aim to keep our waist measurement less than half of our height. If you are 5’4″ your waist should be under 32 inches. If you are 5’10”, under 35 inches.
Check out these 6 tips for cutting body fat (they probably sound familiar):
- Minimize added sugar in your diet — When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat. Excess sugar, particularly fructose (found in high fructose corn syrup) can lead to an accumulation of fat in the belly and liver. Liquid sugar found in juices and sodas are the worst. Make a decision to minimize the amount of sugar in your diet. Always read labels and get to know all the names we use for sugar. Even foods marketed as health foods can contain huge amounts of sugar.
- Eat enough protein — Eating plenty of protein can boost your metabolism and reduce hunger levels, making it a very effective way to lose weight. Several studies suggest that protein is particularly effective against belly fat accumulation. Aim for getting 25-30% of your calories from protein. Choose lean protein like chicken, fish, lean cuts of beef, legumes, nuts or eggs. If you have a hard time eating enough protein, consider adding a Shakeology to your day or Recover.
- Cut your carbs — Studies have shown that cutting carbs is particularly effective at getting rid of the fat in the belly area, around the organs and in the liver. Low-carb diets cause a reduction in water weight, which gives people near instant results. A difference on the scale is often seen within 1–2 days. Eliminating all carbs for the long term is not necessarily a good choice. Instead, choose healthy, high fiber, high nutrient carbs like quinoa, sweet potatoes, beans, or brown rice.
- Eat foods rich in fiber, particularly soluble fiber. Soluble fiber is effective at reducing the harmful belly fat. The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like whole oats.
- Exercise – You can’t “spot” exercise away belly fat, but exercising will increase your muscle mass which will burn more calories.
- Track your foods — What you eat is important. Many people have no idea what they are actually eating and tend to either under or over estimate their food. Tracking helps you recognize patterns so you can make healthy changes. You do not need to track for the rest of your life. Doing it every now and again can help keep you on track.
Source: https://www.healthline.com/nutrition/6-proven-ways-to-lose-belly-fat#section6