People often describe their belly fat as a “clingy friend” who wouldn’t let go no matter how many times they try to shake it off! Yes, it’s true that even after crash dieting and hitting the gym, belly fat decides to stay! We agree that it’s a tad bit difficult to reduce belly fat because of its stubborn nature. One contributing factor is the presence of alpha receptors in abdominal fat cells which are less responsive to the fat-burning process, thereby making it more difficult to lose excess belly fat.
Moreover, lack of sleep, chronic stress, and sedentary lifestyle facilitates in building up more belly fat. But fret not, a few additions in the diet and regular exercise can help reduce belly fat. In this article, we list out 5 seeds that may help to reduce belly fat. But first, let’s find out reasons why your tummy fat is not budging:
5 Reasons Why You Are Unable To Reduce Belly Fat:
1. Hormonal Fluctuations:
Hormones such as insulin, cortisol, estrogen play a major role in building up belly fat. For example, in a condition called “insulin resistance,” where cells in the body become less responsive to the hormone insulin and blood sugar levels remain constantly elevated, excess belly fat can accumulate as the body tends to store more fat in the abdominal area. Similarly, imbalance of cortisol (the stress hormone) and estrogen (female hormone), can also lead to belly fat.
2. Sleep Deprivation:
According to this article published on Mayo Clinic’s website, a study led by Dr. Naima Covassin, who researches heart health at Mayo Clinic, found that not getting enough sleep can make you gain more fat around your belly. They did a study where some people didn’t get enough sleep, and others got enough sleep. The ones who didn’t sleep enough ended up with 9% more fat around their whole belly and 11% more of the kind of fat that’s inside your belly (visceral fat), which can be bad for your health as well.
3. Too Much Added Sugar in Diet:
Eating too much added sugar can make your belly grow bigger in a few ways. First, sugary foods are often high in calories but low in nutrients, so if you eat too much, your body stores the extra calories as fat, especially around your belly. Second, too much sugar can mess with your body’s insulin, a hormone that helps regulate your blood sugar. When insulin isn’t working right, your body stores more fat, including around your belly. Third, sugary drinks and snacks can make you feel hungrier, so you end up eating more and gaining weight. Cutting back on sugary foods and drinks can help reduce your belly fat and make you healthier overall as well.
4. Chronic Stress:
According to this article published in India Today, apart from affecting your mental health, stress can cause physical symptoms such as tummy fat. Chronic stress can also cause high blood pressure and elevated blood sugar.
5. Sedentary Lifestyle:
Needless to mention, sedentary lifestyle with lack of exercise and minimum physical activity will lead to weight gain, most specificially around the belly area.
Also Read: 5 Surprising Benefits of Drinking Ghee Coffee For Weight Loss
How Do Seeds Help in Reducing Belly Fat?
1. Most seeds have healthy fats that help support hormone production, improve insulin sensitivity. When insulin sensitivity is improved, the body is better able to regulate blood sugar and store less belly fat.
2. Seeds are also rich in protein which promotes satiety, helps in controlling appetite, and also boosts metabolism that helps you burn more calories. When you burn more calories, you lose overall weight including belly fat.
3. Most seeds have abundant soluble fiber which promotes satiety, acts as a prebiotic, feeding the gut bacteria. When the bacteria in the gut breaks down prebiotics such as soluble fiber, it produces short chain fatty acids that can help reduce belly fat.
4. Various seeds are powerhouse of essential minerals like magnesium, potassium, calcium, iron, zinc, and various vitamins that improve metabolism and help the body burn more calories, and reduce belly fat.
5 Seeds That Can Help in Reducing Belly Fat:
1. Chia Seeds:
Despite their small size, chia seeds are loaded with essential nutrients, including fiber, omega-3 fatty acids, protein, calcium, zinc, magnesium, potassium, and antioxidants, making them a nutritional powerhouse. These nutrients not only contribute to overall health but also support weight loss by promoting satiety through protein and fiber, while minerals like zinc, magnesium, and potassium can enhance metabolism and help reduce belly fat.
2. Flaxseeds:
Flaxseeds, rich in omega-3 fatty acids, promote fat burning and are abundant in lignans, plant compounds with estrogen-like effects, which may modulate estrogen levels in the body. Additionally, they offer both soluble and insoluble fiber, promoting fullness and reducing overall calorie intake. Moreover, flaxseeds provide essential vitamins and minerals like vitamin E, magnesium, and manganese, supporting overall health and well being. Also Read: 5 Delicious Ways To Eat Flaxseeds For Weight Loss
3. Aliv Seeds/Watercress Seeds:
Watercress seeds are also called aliv or halim seeds are rich in fiber and protein, and thus create a sense of fullness and prevent overeating at the end of the day. Halim seeds are also a good source of folate, iron, calcium that also boost the fat burning process.
4. Pumpkin Seeds:
Their crunchy texture makes them a good addition to salads and yogurt. You can get a creamy smoothie by blending sunflower seeds along with healthy ingredients such as fruits. Their protein and healthy fat content, helping to curb cravings, prevent overeating, and indirectly help to reduce belly fat. If you want to add a crunchy factor to your oatmeal, sprinkle some roasted sunflower seeds on it.
5. Sunflower Seeds:
Full of weight-loss friendly nutrients like protein, fiber, and healthy fats – including them in your daily diet can greatly benefit your weight loss journey. You can add them to salads, homemade energy bars, or just blend them into smoothies.
In conclusion, seeds are a great addition to any diet, particularly if you are trying to lose weight and reduce belly fat. Their high fiber and protein content promote feelings of fullness, helping to curb cravings and prevent overeating. Additionally, their abundance of healthy fats supports insulin sensitivity and hormone regulation, facilitating the body’s fat-burning processes.
