Today we are going to talk about belly fat, that bulge around your midsection that you would do anything to get rid of. Before you read any further, we should let you know there is no magic pill to get rid of belly fat. It is important to take control of it, though, because excess belly fat can be very detrimental to your health. Too much visceral – deeper – fat can lead to type 2 diabetes, high blood pressure, heart disease, and certain cancers, including breast cancer and colon cancer.

Diet

The first step in reducing belly fat is making a few changes to your diet. Something simple you can today is add fiber.

Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine, says that people who eat 10 grams of soluble fiber per day — without any other diet changes — build up less visceral fat over time than others.

Ten grams of soluble fiber can come from two small apples, a cup of green peas, or a half-cup of pinto beans.

Other changes include cutting out refined/white sugar and flour. Cenegenics Boston can help you develop a nutrition plan that’s tailored specifically for your dietary needs.

2 apples equal 10 grams of fiber

Exercise

If you’re really looking to hit belly fat hard, look no further than weight training. Recent studies show that weight training is the key to controlling belly fat.

Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It has been shown to be more effective at reducing belly fat than aerobic exercise on its own.

Healthy men who did twenty min­utes of daily weight train­ing had less of an increase in age-related abdom­i­nal fat com­pared with men who spent the same amount of time doing aer­o­bic activ­i­ties, accord­ing to a new study by Har­vard School of Pub­lic Health (HSPH) researchers and col­leagues.

Frank Hu, pro­fes­sor of nutri­tion and epi­demi­ol­ogy at HSPH and senior author of study, says, “To main­tain a healthy weight and waist­line, it is crit­i­cal to incor­po­rate weight train­ing with aer­o­bic exercise.”

Cenegenics Boston can also help teach you how to exercise properly to get rid of your belly fat and transform your body and life.

Weight training for getting rid of belly fat