What is the best way to get rid of belly fat?

This is a top weight loss question on Dr. Oz’s Sharecare site. Read my answer below to f ind out how you can blast belly fat.

The top 3 ways to get rid of belly fat are:

  1. Eat plenty of fiber. In fact a study done in 2011 showed that for every 10 gram increase of fiber in a person’s diet their visceral fat went down by 3.7% over 5 years. Visceral fat is the fat located deep inside your abdomen and is more dangerous than subcutaneous fat. The latter fat is the kind of fat you can pinch. Visceral fat can increase your chances of heart disease. Fiber is also great for regulating your insulin level. Fiber helps to slow down digestion so that it takes your body more time to digest the food you have eaten. Because fiber slows down the digestive process, it can help regulate insulin in the body, as well as overall glucose levels. Extra belly fat can be linked to high insulin levels. Eat foods high in fiber like beans, whole grains (brown rice, quinoa, oatmeal) and vegetables (broccoli or carrots).
  2. De-stress. Stress increases your level of cortisol which stimulates the production of belly fat. If you really want to get rid of belly fat do an activity that calms you and eliminates your stress. Try a walk in the park, petting your cat or dog or taking a warm bath to unwind.
  3. Get adequate sleep.  A study has shown that people who slept less than 5 hours a night gained more belly fat than those who slept more. Research has also shown that not catching enough zzz’s can cause your body to burn 20% fewer calories the next day. Every one’s needs differs, people generally need about 7-9 hours a night to feel fully recharged by the time they wake up. Try this: one hour before bedtime avoid using your computer or watching TV. Even though it may feel like it helps you relax, the blue light that emits from both suppresses the melatonin needed to make you sleepy.