Abdominal obesity refers to the condition of excess fat accumulation in the stomach. Based on the waist circumference of Koreans, a waist circumference greater than 90cm for men and 85cm for women is considered abdominal obesity, according to data from the Korean Obesity Association, the prevalence of abdominal obesity in Korea has been increasing gradually over the past 10 years. .

According to the 2023 Obesity Fact Sheet, the age groups with the biggest increase in abdominal obesity rates compared to 2012 were those in their 20s and 30s for both men and womenㅣSource: Clip Art Korea

Adults who gain a lot of belly fat are known to have a 1.6 to 2.3 times higher incidence of high blood pressure, diabetes, and arthritis. As the culture of eating spicy foods and late night snacks takes root, the incidence of abdominal obesity in young people is also increasing rapidly, so lifestyle changes are urgently needed to reduce fat reduce belly.

To escape from abdominal obesity, it is more important to manage your eating habits than anything else. It is useful to eat food rich in nutrients and help with weight control. We include healthy foods that will help you get rid of belly fat if eaten regularly.

‘Avocado’, if you eat one a day, your visceral fat level will decrease
Avocado is one of the healthy fruits that is rich in dietary fiber, unsaturated fat, and potassium, and it has several benefits, including helping digestion and reducing the risk of cardiovascular disease and metabolic syndrome. In particular, avocado is one of the foods that are popular with women who want to get rid of abdominal obesity.

According to research data from the University of Illinois published in the ‘Journal of Nutrition’ in 2021, women’s abdominal visceral fat decreased when they ate one avocado per day for 12 weeks. Since visceral fat is known to be closely related to the development of diabetes, avocados can be a great food for those who want to improve their overall health.

‘Kimchi’, the favorite food of Koreans, reduces the incidence of abdominal obesity
Kimchi, a favorite among Koreans, is a food that contains several vitamins, minerals and fiber, such as cabbage, radish, red pepper, garlic, and green onion, and is a very nutritious food if you do not to eat The lactic acid bacteria produced when kimchi is fermented are known to help multiply beneficial micro-organisms in the intestines and are effective in reducing constipation.

It is also effective in reducing belly fat. According to data from the World Kimchi Research Institute under the Ministry of Science and ICT published in the international academic journal ‘BMJ Open’ last December, an analysis of data from the Korean genome epidemiological survey from 2004 to 2016 showed that kimchi was eaten 2-3 times a day (50g each time) was found to reduce body mass index by around 15% compared to people who ate it less than once.

Specifically, as a result of further analysis of the relationship between kimchi consumption and obesity by selecting 115,726 participants aged 40 to 69 years, the results showed that men who ate cabbage kimchi at 10% lower rate of obesity and abdominal obesity compared to non – the men came out. The prevalence of abdominal obesity among men who ate radish 3.5 times a week and women who ate it 1.5 times a week also decreased by 8% and 11%, respectively, compared to people who did not eat .

‘Almonds’, a snack that helps lose belly fat
Coconut almonds, which are easy to eat as a snack, are also a food that helps to get rid of belly fat. According to data from a research team at Pennsylvania State University published in the Journal of the American Heart Association in 2015, a 12-week trial was conducted on 52 adults with high LDL cholesterol levels and the result was an almond diet (a consume 42 g per day). ) with the same amount of calories.

“Choosing almonds as a snack may help prevent the risk of metabolic and cardiovascular disease,” the researchers said. So, how much is the right amount to eat? The California Almond Association recommends that around 23 almonds (30g) will be included per day. Since nuts are very high in calories, it is not recommended to eat more.

Green tea is effective in reducing waist circumference
According to a study by Professor Shin Sang-ah from the Department of Food and Nutrition of Chung-Ang University published in the Journal of Nutrition and Health in March 2023, it was found that green tea was effective in improving abdominal obesity and reducing the risk of metabolic development. syndrome.

The research team studied middle-aged men and women between 40 and 79, and found that women who drank more than one cup of green tea per day had a 16% lower risk of abdominal obesity, a 19% risk lower of high. blood pressure, and a 13% lower risk of hyperglycemia than women who did not drink it In addition, the results showed that, in men, as the consumption of green tea increased, abdominal obesity, high triglyceride levels, and improved HDL-cholesterol levels.

It is known that catechin in green tea, known as a powerful antioxidant, stimulates metabolism and burns abdominal fat. If you are concerned about belly fat, it may be helpful to consume green tea regularly instead of drinking coffee or fruit juice.