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Belly fat is linked to serious health issues… here is how to get rid of it … – The Telegraph

Feb 24th, 2023

Put aside the butter and olive oil and try coconut oil instead.

According to Web MD - and other medically-led sites - the medium-chain fats in coconut oil boost metabolism and decrease the amount of fat you store in response to high calorie intake.

Soluble fibre is ideal for aiding weight loss because it forms a gel with the food in your digestive tract, slowing it down as it passes through. This type of fibre promotes gut bacteria diversity, which has been frequently linked to a lower risk of belly fat.

Excellent foods to eat to increase your soluble fibre intake include avocados, legumes (try lentils, peas or chickpeas) and blackberries.In a 2021 study, volunteers ate one meal provided by researchers each day one group ate an avocado, while a control group ate a meal similar in calories, but with the Instagrammer favourite left out.

Female participants who consumed an avocado a day as part of their meal had a reduction in visceral abdominal fat, says study leader Naiman Khan, the Illinois professor of kinesiology and community health. However, fat distribution in males did not change, and neither males nor females had improvements in glucose tolerance.

The best way to burn belly fat is to add around 30 minutes of cardio or aerobic exercise into your daily exercise routine.

Researchers from the Mayo Clinic in Minnesota ranked a variety common exercises based on information obtained from the US National Institutes of Health.The research calculated the number of calories burned during an hour of each exercise, with surprising results.With this in mind, these are some of the best work-outs to try:

Picking up the pace of your walk can work wonders for burning fat. When it comes to enjoying a brisk walk (3.5mph), you can burn between 314 and 391 calories.

A 2013 study by the University of Michigan also found that walking on uneven terrain while hiking increasesthe amount of energy your body uses by 28 per centcompared to walking on flat ground.

Similarly to the above, skipping can help burn between 861-1,074 calories per hour, and thus burns fat. It is also a weight-bearing exercise so can help to improvebone density, which helps stave off osteoporosis.

It goes without saying that running is a great way to burn calories. Running at 8mph will burn around 861-1,074 per hour (depending on your weight); you can burn 606-755 calories even running at 5mph, and 657-819 by simply running up the stairs.

Additionally, a 2005 study by theBritish Journal of Sports Medicinefound that sedentary women who incorporated stair climbing into their daily activities increased their VO2 max, or maximum aerobic capacity, by 17.1 per cent and reduced "bad" LDL cholesterol by 7.7 per cent. (Read our guide to the best fitness trackers to learn how to track your workouts.)

Experts agree that "vigorous swimming" isa full-body workout that is great for your joints. (By vigorous we're sure they don't mean splashing about in the shallow end.) It will help burn between 715-892 calories per hour of activity.

Breaststroke is the least beneficial stroke for burning calories,but a much better cardiovascular workout than the other strokes.

This guide is kept updated with the latest advice.

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Belly fat is linked to serious health issues... here is how to get rid of it ... - The Telegraph

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