Belly fat isn't just a problem if you're dreaming about a six pack, but it can have serious health implications as it surrounds your vital organs.
The best way to help the body to burn body fat is to drink plenty of water, exercise regularly, and eat so-called thermogenic foods, according to a study published in the Springer Open.
Thermogenic foods can help boost metabolism and calorie burning by enhancing thermogenesis, a process in which the body burns calories to utilise the foods just eaten, converting those calories to heat.
The body mainly burns calories consumed through maintaining its regular metabolic functions and through physical activity, however, some calories are also burned through diet-induced thermogenesis.
What foods can I eat that are thermogenic?
- Capsaicin in chili peppers
- Certain spices such as black pepper
- Ginger
- Coconut oil
- Protein
How does protein help burns belly fat
Protein could be an effective way of reducing abdominal fat. Its main purpose is to build and repair body tissue, which means it's an essential part of your survival.
According to the health provider Bupa, “protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat".
It added: “If you include a lean source of protein in your meals you may find that you’re not as hungry, and so eat less.”
Past studies have shown that a higher intake of protein reduces cravings by 60%.
It’s also been established that protein consumption can boost metabolism by 80-100 calories per day.
In a research piece published in the journal Obesity in 2011, the effects of dietary protein on perceived appetite during weight loss was investigated.
Researchers experimented on a sample of 27 overweight and obese men.
The sample was split up into three groups, two of which consumed high-protein as three or six meals a day, while a third consumed three meals of a traditional intake.
The study determined that increasing protein intake to make up 25% of calories could reduce cravings by 60%.
The findings also revealed this could reduce the desire to snack at night in half.
What are the risks of belly fat?
Excess belly fat can be dangerous because it surrounds internal organs and puts you at greater risk for developing several kinds of health problems, including heart disease, diabetes and liver problems.
When medical professionals refer to belly fat, they are referring to visceral fat as opposed to subcutaneous fat. In simple terms, this means fat that is stored deeper within your body, closer to your organs.
Visceral fat is generally acknowledged to be more dangerous than subcutaneous fat.
