Women entering their 40s often have difficulty losing belly fat. Part of the reason is due to hormonal changes, muscle loss and a slower metabolism.
Accumulating visceral fat not only changes your body shape but also increases the risk of type 2 diabetes, cardiovascular disease and chronic inflammation. Some foods have been shown to help reduce belly fat, according to the health website Healthline (USA).
Egg
Eggs are a complete source of protein, which helps you stay full longer and requires more calories to burn. A study published in the International Journal of Obesity found that eating eggs for breakfast led to greater weight loss than eating a bagel. This effect was even when the calories were the same.
Eggs and tuna are both suitable foods for a low-fat diet. PHOTO: AI
Extra virgin olive oil
Olive oil is high in oleic acid, a monounsaturated fat. Oleic acid can help improve insulin sensitivity and reduce low-level inflammation, two factors that strongly influence belly fat accumulation in women over 40.
In a study published in the journal Frontiers in Nutrition , scientists surveyed more than 16,000 adults. The results showed that people who regularly consumed extra virgin olive oil tended to have smaller waistlines and lower body mass indexes (BMIs).
Green vegetables rich in polyphenols
Green vegetables such as spinach, kale, and collard greens are rich in polyphenol antioxidants, fiber, and magnesium. Fiber slows down the absorption of starch and reduces the rise in blood sugar after meals. This is especially important because women over 40 are more susceptible to insulin resistance.
Green vegetables are also low in calories and high in fiber, which helps you feel full and reduces your total daily calorie intake. Over time, this effect gradually reduces belly fat.
Fatty fish rich in omega-3s
Common fatty fish rich in omega-3s include salmon, mackerel, herring, and tuna. Omega-3 fatty acids from fatty fish influence lipid metabolism, inflammatory responses, and fat distribution.
Many clinical studies have shown that omega-3 supplementation can reduce liver fat and visceral fat. Experts recommend that adults eat about 80-140 grams of fatty fish, twice a week. This diet is very good for the heart and helps reduce belly fat when combined with a healthy overall diet.
Foods rich in soluble fiber
Foods rich in soluble fiber include oats, flaxseeds, black beans, and citrus fruits such as oranges, tangerines, and grapefruit. Soluble fiber slows digestion, prolongs the feeling of fullness, and reduces the amount of calories consumed naturally.
More importantly, getting enough soluble fiber also helps reduce visceral fat accumulation over time. Research in the journal Obesity shows that eating an additional 10 grams of soluble fiber per day reduces visceral fat accumulation by about 3.7%, according to Healthline.