Rapid weight loss 'becoming much more accepted' says Mosley
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Burning belly fat can be tricky as it isn’t possible to spot-reduce which res of the body lose weight. But a dietician has recommended a list of “tasty” foods that people can eat that will help to shift the stubborn bulge.
While people usually try and tone up for the summer months, it doesn’t have to stop there.
As the UK heads into autumn and with Christmas on the horizon, there’s more temptation to delve into the biscuit tin or the sweet cupboard while snuggled up on the sofa.
But experts have warned people to bear in mind that belly fat isn’t just a visible issue, it can also pose severe health risks.
Visceral fat surrounds the body’s vital organs and excess fat can be linked to health conditions such as heart attacks or stroke.
But the good news is that losing this type of fat can be achieved by consuming the right types of food and health expert Sophie Brown, suggested four foods to incorporate into a person’s diet that can help get rid of belly fat.
Beans and other legumes (lentils, black beans, kidney beans) have long been considered very beneficial for weight loss.
They are high in two nutrients protein and soluble fibre, which are known to promote satiety, helping people feel fuller for longer and decreasing appetite.
Sophie revealed it they could help to get rid of belly fat: “If you want to whittle down your midsection, try becoming a bean lover,” she said.
“They are loaded with goodness and when eaten as part of a healthy diet, they will help you lose weight.”
She also noted that they can promote good bacteria in the gut that lowers inflammation linked to belly fat.
Some studies have linked the consumption of beans to a reduced risk of obesity because they are low in fat and full of goodness.
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While fats are usually considered “bad” for weight loss, Sophie made it clear healthy fats should not be cut out of a person’s diet.
The body can’t make “essential” fatty acids so people need to eat a small amount of it as part of a healthy, balanced diet.
According to the NHS, fat helps the body absorb vitamin A, vitamin D and vitamin E, which are fat-soluble – meaning they can only be absorbed with the help of fats.
Salmon is considered a healthy fat (polyunsaturated), so consuming it in moderation can help people manage their weight rather than eating meat, which contains saturated fat.
Sophie revealed it can do this by reducing a person’s appetite, temporarily boosting their metabolism and therefore burning belly fat.
“As it is so rich in vitamin D, salmon can specifically help burn belly fat,” she said. “The hormones that regulate appetite are directly involved with vitamin D.”
Several studies have also shown that vitamin D is involved in controlling abdominal fat mass.
Yogurt of any kind is rich in calcium, an important nutrient that not only strengthens bones but also provides small increases in thermogenesis, the body’s core temperature.
This can boost metabolism, prompting the body to burn fat faster. Some experts advise eating around three servings of fat-free or low-fat dairy products every day to aid weight loss.
Sophie suggested by replacing high-calorie foods that contain less protein with yogurt, it’ll help people “feel full for longer”.
“This is where it could be most beneficial for weight loss,” she said. “Low-fat greek yogurt is naturally high in protein while being low in fat, carbs, calories, and sugar content, without sacrificing the sweetness.
“The protein will help fill you up and can stop you to eat more calories throughout the day.”
She added: “Top it off with some blueberries and you’re good to go!”
A recent study found that blueberries may influence hormones that regulate fat-burning and how the body stores fat.
Eggs are extremely high in protein and can lead to weight loss if a person incorporates them into a calorie-controlled diet.
A medium-sized egg contains around 66 calories, making for a low-calorie meal that’s high in satiety.
Sophie suggested only eating a maximum of three eggs a day in order to boost weight loss while still keeping an eye on cholesterol.
A 2018 study found that people who ate three eggs a day for 12 weeks lost weight while still retaining muscle mass.
Researchers found that they also boosted metabolic activity and increased feelings of fullness.
Sophie said: “Start the day off right by eating an egg-based breakfast. Something like eggs on toast, or an omelette will help keep you full until lunch and stop you from wanting to have a mid-morning snack.”
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