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Sep 28, 2024 · How can we actually eat intuitively? How do our hunger hormones change as we age? How can we reduce unhealthy food cravings? Neuroscientist and addiction psychiatrist Jud Brewer, M.D., Ph.D., answers all that and more in this episode of the mindbodygreen podcast.
- Overview
- 1. Eat plenty of soluble fiber
- 2. Avoid foods that contain trans fats
- 3. Moderate your alcohol intake
- 4. Eat a high protein diet
- 5. Reduce your stress levels
- 6. Don’t eat a lot of sugary foods
- 7. Do aerobic exercise (cardio)
- 8. Cut back on carbs — especially refined carbs
- 9. Perform resistance training (lift weights)
Too much belly fat can increase your risk of certain chronic conditions. Drinking less alcohol, eating more protein, and lifting weights are just a few steps you can take to lose belly fat.
Having excess belly fat can negatively affect health and may contribute to several chronic conditions.
One specific type of belly fat — visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions (1).
Many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic disease.
However, BMI is only calculated using height and weight and doesn’t take body composition or visceral fat into account (2).
Though losing fat from this area can be difficult, there are several things you can do if you’re looking to reduce excess abdominal fat.
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this fiber may promote weight loss by helping you feel full, so you naturally eat less (3, 4).
What’s more, soluble fiber may help reduce belly fat.
An older observational study involving over 1,100 adults found that for every 10-gram (g) increase in soluble fiber intake, belly fat gain decreased by 3.7% over 5 years (5).
Excellent sources of soluble fiber include (6):
•fruits
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.
Previously, they were found in some margarines and spreads and also often added to packaged foods, but most food producers have stopped using them.
These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies (7, 8, 9).
A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat (10).
To help reduce belly fat, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.
SUMMARY
Alcohol can have health benefits in small amounts, but it can be harmful if you drink too much.
Research suggests that too much alcohol can contribute to belly fat.
Observational studies link heavy alcohol consumption to a significantly increased risk of developing excess fat storage around the waist (11, 12).
Cutting back on alcohol may help reduce your waist size. You don’t need to give it up completely, but limiting the amount you drink in a single day can help.
One study on alcohol use involved more than 2,000 people. Results showed those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank (12).
According to the most recent Dietary Guidelines for Americans, it’s recommended to limit alcohol intake to two drinks or fewer per day for men and one drink or fewer per day for women (13).
Protein is an extremely important nutrient for weight management.
High protein intake increases the release of the fullness hormone peptide YY, which decreases appetite and promotes fullness.
Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss (13, 14, 15).
Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet (16, 17, 18).
Be sure to include a good protein source at every meal, such as:
•meat
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the stress hormone.
Research shows that high cortisol levels increase appetite and drive abdominal fat storage (19, 20).
What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle (21).
To help reduce belly fat, engage in activities that relieve stress. Practicing yoga or meditation can be effective.
SUMMARY
Stress may promote fat gain around your waist. Minimizing stress should be one of your priorities if you’re trying to lose weight.
Sugar may contain fructose, which is linked to several chronic diseases when consumed in excess.
These include heart disease, type 2 diabetes, and fatty liver disease (22, 23, 24).
Observational studies show a relationship between high sugar intake and increased abdominal fat (25, 26).
It’s important to realize that more than refined sugar can lead to belly fat gain. Even natural sugars, such as real honey, should be used in moderation.
SUMMARY
Excess sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar.
Aerobic exercise (cardio) is an effective way to improve your health and burn calories.
Studies also show that it can be an effective form of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial (27, 28, 29).
In any case, the frequency and duration of your exercise program can also be very important.
One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared with those who exercised 150 minutes per week (30).
However, researchers also noted that changes in visceral belly fat were not significantly different between either group (30).
SUMMARY
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
In fact, low carb diets may cause belly fat loss in people with overweight, those at risk for type 2 diabetes, and people with polycystic ovary syndrome (PCOS) (31, 32, 33).
You don’t have to follow a strict low carb diet. Some research suggests that replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat (34, 35).
In the Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains (36).
SUMMARY
A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.
Resistance training, also known as weightlifting or strength training, is important for preserving and gaining muscle mass.
Based on studies involving people with prediabetes, type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for belly fat loss (37, 38).
In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat (39).
If you decide to start lifting weights, it’s a good idea to talk with a doctor first and get advice from a certified personal trainer.
SUMMARY
Strength training can be an important weight loss strategy and may help reduce belly fat. Studies suggest it’s even more effective in combination with aerobic exercise.
- Franziska Spritzler
Aug 2, 2019 · Cognitive reframing. People can use strategies that modify how they view or value tempting stimuli. Reappraising desire for a craved food or thinking about the food in a different way can...
Jul 18, 2024 · Stress: The stress hormone cortisol can increase cravings for sugary and fatty foods. Balls adds, “People may crave certain foods to provide comfort during times of stress or sadness.” Why is it so hard to stop cravings? Peter Dazeley/Getty. Cravings are more than just a desire for a specific food.
Oct 12, 2023 · Food delivery apps — a third-party service that connects people to local restaurants — can be convenient when you don’t have time to cook or if you’re craving a pizza from your neighborhood pizza joint.
Dec 6, 2023 · Eating chemically altered foods (which spike cravings), repeat yo-yo dieting, crash dieting, genetic factors and stress can all interfere with appetite regulation. Visceral belly fat is especially dangerous. Visceral fat is also called “organ fat” or “intra-abdominal fat.”
People also ask
How do I stop food cravings and maintain a healthy diet?
Can food cravings be cured?
Will cravings disappear overnight?
The good news: a healthy diet and regular exercise can help boost immunity and increase a sense of well-being during this time of crisis. It should be no surprise that food cravings — an extreme desire for a particular food — can sabotage weight loss attempts.
