In my busy practice, one of the most common complaints I hear is, “Dr. Rosenberg, how can I get rid of all this belly fat?” Well, I’d like to share with you some exciting results of a new study out of the University of Southern California. The study found that by just adding 6 grams more of fiber to your diet everyday you can shrink your belly fat significantly. In the participants studied, it was found that belly fat increased by a whopping 21% in those who ate less fiber, and decreased by 4% in those who ate more fiber.
Let me tell you a little about why we should be concerned about reducing belly fat. It is the most dangerous type of fat to have as it surrounds all your major organs like the liver, pancreas, small and large intestines, and heart which can cause fatty liver disease, diabetes, cancer, heart disease, and stroke. In addition, after age 40, belly fat can also contribute to your risk of developing Alzheimer’s dementia.
It’s important to know that belly fat is an equal opportunity health problem for both men and women. However, men have the unfair advantage in gaining weight around their bellies where woman tend to gain weight all over. For that reason, men are at higher risk for the diseases associated with that spare tire. So, if you are overweight, you need to:
Too answer the question from above here’s an easy method to determine if the amount of belly fat you have is too much.
How Fiber Helps Rid Belly Fat
Now that you know if you have too much belly fat, I’d like to briefly explain to you how eating more fiber can help you get rid of it. First, let me tell you what fiber is and how it fights disease associated with belly fat:
The National Cancer Institute recommends that you eat between 25-35 grams of fiber a day. You must read labels on food packages to determine how much fiber is in the food that you eat.
As we age, if we don’t stay physically active, or if we consume less fiber than is recommended, we contribute to gaining belly fat and putting ourselves at risk for disease. But, the good news is, research shows that if you increase your fiber intake, along with your exercise level, you’ll go a long way in achieving a healthy body weight, decreasing unhealthy belly fat and the risk of disease along with it.