Stomach fat reduction

Eat enough soluble fiber / include more of this in your diet 

We know Soluble fiber absorbs water and then it forms a gel that helps to slow down the food as it passes through your digestive system.

Studies have shown that this type of fiber encourages weight loss. It does that by helping you feel full, and it does so by making you feel full for longer as well. Naturally, you will eat less. Some studies proved that It may decrease the number of calories your body absorbs from food as well. 

But the Key element here: soluble fiber may help to fight belly fat.

Try to include high fiber foods in your diet every day. Outstanding sources of fiber includes the following:

• legumes
• Flax seed
• Blackberries
• Brussel sprouts
• avocados

Don’t drink alcohol too often and do not overdo it

Alcohol can be harmful if you drink too much. If your doctor ever told you to cut down on the drinks, he was not being dramatic - he genuinely is giving you professional advise regarding your health. Research have suggested that too much alcohol can make you gain excess belly fat. This increases the risk of developing central obesity (fat storage around the waist area). 

When you cut back on alcohol it can help reduce your waist size. Moderation is key, You don’t need to go cold turkey but limiting the amount you drink in a single day can benefit and help you a great deal.

Reducing your stress levels can help

Hormones are a strange thing. Stress can make you gain belly fat. It does that by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone.

 High cortisol levels increases your appetite and it drives abdominal fat storage.

An interesting fact, women who already have a larger waist tend to produce more cortisol in response to stress. Increased levels of cortisol further adds to gaining fat around the middle. To help yourself reduce belly fat, you should be doing pleasurable activities that helps to relieve stress.  Good examples would be practicing yoga or doing some meditation.

Avoid foods that contain trans fats

Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.

Trans fat is found in some margarines and bread spreads and it can often be added to packaged foods. This kind of fats has been linked to inflammation, insulin resistance, gaining fat in the abdominal area, and heart disease. It is important to read the ingredient labels and stay away from trans fats. It can be listed as "partially hydrogenated fats".

Eat a high protein diet

Protein is a very  important nutrient for us to be able to manage our weight. 

When we consume high amounts of protein, our bodies releases the fullness hormone. This helps to decrease our appetite and then it helps us feel full. Protein will also raise your metabolic rate and will help you retain your muscle mass during your weight loss journey. 

Good protein sources for your daily meals would be the following: 

• meat, especially lean meat 
• eggs 
• fish 
• dairy products 
• beans 
• whey proteins