1. Eat soluble fiber in large amounts

Soluble fiber absorbs water and creates a gel that slows down food as it moves through your digestive system.

Research has shown that soluble fiber promotes weight loss by creating a feeling of satiety (helping you feel full). It also decreases the number of calories absorbed by your body (3, 4, 5).

It is also important to note that soluble fiber helps fight belly fat. For example, a study involving 1,100 adults found a 3.7% decrease in belly fat gain for every 10g increase in soluble fiber taken over five years (6).

You must take high-fiber foods daily. Examples of foods that are rich in fiber include:

· Brussels sprouts

· Flax seeds

· Legumes

· Avocados

· Blackberries

· Shirataki noodles

2. Avoid trans fats

Trans fats are formed by putting hydrogen into unsaturated fats. An example is soybean oil.

Trans fats are found in food products such as spreads and margarine. They are used in some packaged foods, but most food producers have stopped using them.

Studies have linked trans fats to heart disease, inflammation, insulin resistance, and build-up of abdominal fat (7, 8, 9).

According to results obtained from a 6-year study, monkeys fed with a high trans-fat diet had their abdominal fat increased by 33% compared to those eating a monounsaturated fatty diet (10).

To reduce your chances of having belly fat, you must study ingredient labels carefully and avoid food products that contain trans fats.

3. Moderate your alcohol intake

Alcohol can be beneficial in small amounts. However, it causes a lot of harm when taken in excess.

Studies have shown that too much alcohol can cause trigger the build-up of belly fat.

Observational studies link alcohol consumption to a high risk of developing central obesity. Central obesity means excess fat build-up around the waist (11, 12).

Reducing your alcohol intake may help reduce waist size. Note, I’m not saying you should avoid alcohol altogether, but reducing your daily intake can help.

4. Eat a high-protein diet

Protein is vital for weight management.

A protein-rich diet increases the release of PYY. PYY is a hormone that promotes fullness and decreases appetite.

Protein raises your metabolic rate and promotes the retainment of muscle mass during weight loss (13, 14, 15).

Several observational studies have shown that people who take in a lot of protein do not have as much abdominal fat as people who eat less protein (16, 17, 18).

Be sure to add enough protein to every meal. Examples of good protein sources include:

· Eggs

· Fish

· Meat

· Beans

· Whey protein

· Dairy

5. De-stress

Stress can cause the build-up of belly fat by triggering the production of cortisol by the adrenal glands. Cortisol is also known as a stress hormone.

Studies have shown that high cortisol levels increase your appetite and drive abdominal fat storage (19, 20).

Also, women with a large waist tend to produce more cortisol when stressed. Increased cortisol causes a build-up of more fat around the middle (21).

To reduce your belly fat, you must engage in fun exercises that relieve stress. Meditation or yoga are good examples.

Takeaway

Losing belly fat isn’t rocket science, but then, it requires some commitment, effort, and perseverance on your part.

Adopting some or all of the tips mentioned in this article will help you to burn off those extra pounds around your waist.