How eating fiber helps lose belly bulge and weight loss. The excess fats in the body can cause fat deposit called lipodystrophy.
Lipodystrophy is caused by excess intake of unhealthy fats like saturated fats and trans fat that cannot be easily absorbed in the body, thus resulting in unhealthy weight gain.
Importantly, eating foods high in fiber can help in weight loss and lose belly bulge.
However, how to lose belly bulge? Or how to lose belly fat? Has been the question for most people globally.
The fact is, poor sedentary lifestyle and unhealthy diet choice is the main cause of belly bulges and unhealthy weight gain.
If you are trying to lose weight or lose belly bulges then consider including high fiber in your diet.
There are two types of fiber namely:
- Soluble fiber- can easily mix with water
- Insoluble fiber- cannot easily mix with water
All these types of fiber are very important the fiber help lose belly bulge and weight loss.
Here are how soluble fiber help in weight loss and lose belly bulge
Benefits of soluble fiber in weight loss and body fat loss can be examined in terms of how soluble fibers interact with our digestion system.
Soluble fiber may reduce your appetite
Eating soluble fiber enables you to lose weight as well as lose belly bulges. It is one of the natural appetite suppressants.
Fiber makes you feel lack of appetite therefore, this lowers both intake of high calories and unhealthy fats.
Eating often is characterized by having a lot of appetite.
Appetite can make you eat too much resulting in unhealthy weight gain.
Some people believe that they can lose belly fats or belly bulge without losing weight.
That is a myth; you will lose a certain weight as you lose excess belly fats.
Finally, soluble fiber helps lose belly bulge and weight loss by curbing your appetite, which reduces calorie intake.
This is one of the benefits of soluble fiber.
Soluble fibers are more satisfying
Consuming soluble fiber can make you have the feeling of fullness since fiber provides bulk and helps you feel full.
This lowers intake of calories and makes you stay satisfied for a longer time.
Therefore, soluble fiber helps lose belly bulge and weight loss.
In addition, including fiber in your diet can make you full faster as compared to foods without fiber thus, avoiding eating many calories in the meal.
This reduces excess belly fats and helps you lose weight. Study show that obese people who eat fiber in their diet feel satisfied very fast lowering intake of calories.
Thus, loses certain weight and excess fat in the body.
Soluble fiber slows down the movement of food along the digestive tract
By eating soluble fiber, it will slow the movement of food through your digestive system.
This helps reduce the digestion of food in the body and keeps you feeling fuller for longer.
It also lowers the absorption of calories and other unhealthy fats that can cause fat deposit in the body when absorbed at a faster rate(1).
Therefore, eating soluble fiber helps lose belly bulge and weight loss.
By slowing down the movement of food reduces the digestion of calories and fats.
A study reveals that foods that move faster along the digestive tract are likely to be absorbed faster and cause a high accumulation of excess fats called lipodystrophy(6).
This is linked to certain cancer.
For that matter, eating soluble fiber can make you lose excess belly fats and body weight.
Soluble fiber can reduce hunger, therefore, reduce the intake of calories
Hunger can make you eat more food without considering whether it has high calories, excess saturated fats, or trans fats.
This has been the challenge caused by hunger.
Amazingly, fiber help reduces hunger.
For instance, if nutrients like glucose are produced slowly into the gut, in turn, the body releases insulin at a slower rate(2).
This contributes to a reduced sense of hunger.
For that very reason, eating soluble fiber lowers the intake of calories resulting in loss of belly bulge and weight loss.
Soluble fiber helps regulate hormone involved in appetite control
Hormones for appetite play a major role in the body.
They can either make you eat more and gain weight or they can make you eat less and lose weight.
Soluble fiber helps you regulate hormones involve in appetite control.
Actually, it reduces your appetite thus, lower calorie intake resulting in weight loss and belly fat loss.
For instance, research reveals that eating soluble fiber diminishes the level of hunger hormones in the body.
In addition, eating soluble fiber can increase the releases of other hormones that make you feel satisfying.
Example of those hormones includes cholecystokinin, GLP-1, and peptide YY (3).
This helps you lose belly bulges and excess body fats.
Regulating hormones that involve in appetite control is a good benefit of soluble fiber in the body.
Soluble Fiber helps promote gut bacteria that helps in belly fat loss
Gut bacteria does not cause any harm.
There is a symbiosis relationship between gut bacteria and human.
By this I mean, we provide gut bacteria with nutrient and habitat while gut bacteria help us to digest soluble fiber since our body cannot digest fiber itself(4).
Gut bacteria helps breakdown bulk fiber, process vitamins and helps in waste discharge.
The fact is soluble fiber acts as a prebiotic, providing the bacteria with nutrients.
This increases guts bacteria, which reduces excess belly fat and weight.
What are the benefits of gut bacteria?
- Gut bacteria can help to digest soluble fiber that helps lose belly bulge and weight loss
- They can help lower risk of belly fat and unhealthy weight gain
- It also helps in fermentation, a process of digesting and breaking down of soluble fiber into short-chain fatty acids by the gut bacteria(5).
- Gut bacteria helps in waste discharge
- They also promote optimal health since specific enzymes in gut bacteria can digest soluble fiber.
- Having gut bacteria is linked to reduce risk of developing type 2 diabetes, insulin resistance, and heart disease(6,7).
- Gut bacteria can also prevent colon cancer as it breaks soluble fiber to short-chain fatty acids, which reduces risk of colon cancer.
Soluble fiber helps regulate fat metabolism
Eating soluble fiber can be broken down into short-chain fatty acids. This helps you regulate fat metabolism.
For instance, short-chain fatty acids regulates fat metabolism by either improving the rate at which your body burns fat or by reducing the rate at which your body stores fat.
The short-chain fatty acids are a type of fat that can help reduce excess belly fat.
Therefore, by eating soluble fiber helps lose belly bulge and weight loss.
In addition, the reduction of fat storage helps in weight loss and loss of belly bulge.
Insoluble fiber help prevent constipation
Fiber has several health benefits including regulating body metabolism.
Insoluble fibers contain a lot of bulk that slow down the movement of food molecules along the digestive tract.
This boosts the rate of fat burn or lowers the rate of fat storage in the body preventing constipation.
What are the sources of soluble fiber?
Soluble fiber helps lose belly bulge and weight loss, therefore, are very crucial in meals. They include the following:
- sweet potatoes
- fruits like apricots and oranges, Brussels sprouts, and apple
- Whole grains
Are there fiber supplements for belly fat loss?
Yes, there are a good number of fiber supplements for weight loss and belly fat loss.
However, the best way is by eating natural food high in soluble fiber that helps lose belly bulge and weight loss, as they have few side effects.
Here are examples of the best fiber supplements that can help you lose weight and belly bulge.
- psyllium husk
Soluble fiber plays a very important role in weight loss and belly fat loss. However, do not eat excess soluble fiber.
Excess can cause stomach cramps, diarrhea, and bloating.
Nevertheless, it is important to increase your intake with time to help improve your body’s tolerance, lose weight, and reduce belly bulges.
Generally, soluble fiber helps lose belly bulge and weight loss. Always consider eating enough fiber in your diet to maintain a healthy weight.