Many people find that even when the rest of their body seems slim, fat tends to gather around their stomach. Losing this stubborn belly fat can be challenging, but understanding which foods contribute to the problem can help. According to Chinese registered dietitian Gu Chuanling, reducing visceral (内脏的) fat — the deep fat surrounding our organs — requires cutting down on certain types of food.
Studies have shown that eating too much added sugar, such as that found in sweet drinks and desserts, can significantly increase visceral fat. People who consume more than 50 grams of added sugar per day are more likely to store fat in their abdomen. Similarly, refined grains like white rice and white bread can raise blood sugar quickly, which encourages the body to store more visceral fat. Saturated (饱和的) fat, which is often found in foods like butter and fatty meats, can also contribute to visceral fat. Research has found that too much saturated fat not only increases visceral fat but also makes it harder to lose fat under the skin in the abdominal area. Finally, alcohol is strongly linked to belly fat. The more alcohol a person drinks, the more visceral fat they tend to accumulate.
Different people may also notice different shapes of belly fat, each with its own causes. For example, a “beer belly” often results from drinking alcohol, eating too much, and consuming refined carbohydrates. Alcohol slows down how the body processes carbohydrates and increases appetite. Another type, called a “balloon belly”, is often caused by digestive problems like bloating. Eating fewer gas-producing foods, such as wheat, onions, and certain fruits, can help. A “stress belly” appears when high levels of stress cause the body to produce more cortisol (皮质醇), which encourages fat storage around the middle. Reducing stress through activities like deep breathing and eating smaller meals more frequently can make a difference. Lastly, a “pear belly”, with more fat in the lower abdomen, is often influenced by hormones. Eating high-fiber foods and leafy greens can help balance hormone levels.
While belly fat can be difficult to lose, paying attention to diet and lifestyle can bring positive changes.
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