Representative image. Courtesy: mnn.com

If you have belly fat, better be careful.

It is a major risk for type 2 diabetes, heart disease and other health conditions.

However, belly fat can be reduced through certain diet and proper exercise.

To cut down on abdominal fat, one needs to eat plenty of soluble fiber

Soluble fiber like flax seeds, Brussels sprouts, avocados, blackberries may help one to loss weight by increasing fullness and reduce calorie absorption.

One should include plenty of high-fiber foods in one’s weight loss diet.

To have a control over belly fat, one needs to avoid trans fat.

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

Some studies have linked a high intake of trans fat to increased belly gain.

One should have control over intake of alcohol to cut down on belly fat.

Excessive alcohol intake has been associated with increased belly fat.

One should eat a high protein diet to control belly fat.

Protein is an extremely important nutrient for weight management.

High protein food such as fish, lean meat and beans are ideal if one is trying to shed some extra pounds around the waist.

One should also reduce stress level.

Stress can make one gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone.

Stress may promote fat gain around your waist.

Minimizing stress should be one of your priorities if you are trying to lose weight.

One should avoid eating lots of sugary foods.

Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess.

Excessive sugar intake is a major cause of weight gain in many people.

One should indulge in aerobic exercise to cut down on belly fat.

For a healthy life one should also get plenty of good sleep.

Sleep is important for many aspects of one’s health, including weight.

Sleep deprivation is linked to an increased risk for weight gain.

Getting enough high quality sleep should be one of one’s main priorities if you plan to lose weight and improve your health.

One should add apple cider vinegar to the diet.

Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels.

It contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies.

One should also eat pro-biotic foods or take pro-biotic supplement.

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