Importance of fiber in diet is significant in trimming belly fat. Research has shown just by increasing your fiber 10 grams a day, belly fat can be cut by nearly four percent over five years. The type of fat I’m talking about is visceral fat. Visceral fat is deep in the belly and wraps around vital organs. It is more dangerous than subcutaneous fat which is fat found just under the skin.
Visceral fat is associated with health conditions like high blood pressure, diabetes, kidney problems, and fatty liver disease. These conditions can be deadly if not properly treated. Why not take a little step to avoid or improve this situation by simply adding soluble fiber to your diet?
A journal from Obesity discussed a study of 1,114 black and Hispanic Americans who were analyzed for high levels of visceral fat, high blood pressure, and diabetes. These populations were chosen because they are at a higher risk. CT scans were used to measure their subcutaneous and visceral fat and it was discovered that with a 10 gram per day increase in soluble fiber there was a substantial decrease in belly fat.
In addition to adding soluble fiber, exercise will also help reduce belly fat. Even moderate exercise of 20 to 30 minutes three to four times a week showed improvement. Increase this to 30 minutes of vigorous exercise and the reduction in fat decreases more.
So where does one get soluble fiber? There are many healthy foods containing this important nutrient. You can also take an over the counter supplement to ensure you receive the 10 grams necessary to achieve weight loss. Here are some foods containing soluble fiber:
- Green peas
- Pinto beans
- Brown rice
- Oat bran
- Psyllium husk
These are just a few and although fruits are carbohydrates and are good for you, you want to eat them in small quantities because of the sugar and starch. You can substantially decrease your belly fat and improve your overall health by incorporating a few of these changes into your daily routine. Plan ahead and make sure you have these items on your grocery list. If they are readily available it will be easier to include them in your daily nutrition.