The best way to lose weight is to simply burn more calories than you consume by eating a heathy diet and exercising regularly.

If you want a rippling six-pack and bulging biceps you’re going to have to work for it.

However, there are some simple diet changes that can help you shift stubborn belly fat faster.

Most fitness fanatics know that eating a high-protein diet can help aid weight loss and promote muscle growth.

But did you know a certain type of fibre can also help you shed abdominal fat faster.

DIET: One cup of black beans contains 40-60% of your recommended dietary allowance of fibre
SLIM DOWN: People who eat more soluble fibre have less abdominal fat

Eating more fibre makes you feel fuller longer and can reduce appetite, according to a study published in the National Institute of Health.

There is even some evidence that fibre-rich foods help target belly fat specifically.

Interestingly studies have shown only one type of fibre – soluble fibre – can help shift your spare tyre.

A study of 1,114 people over five years found eating 10 grams of soluble fibre per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity.

Multiple studies have also concluded soluble and viscous fibres have the most beneficial effect on weight loss.

What is soluble fibre?

Fibre is often divided into two categories — insoluble and soluble fibre.

While insoluble fibre does not mix with water and acts as a bulking agent to help with digestion, soluble fibre mixes with water to form a gel-like substance that slows down how fast the stomach releases digested food into the gut.

This means eating larger quantities of soluble fibre can make you feel fuller for longer and therefore aid weight loss.

Various studies have also shown people who eat more soluble fibre have greater gut bacteria diversity.

And a study, published in the National Institute of Health, found people with more gut bacteria variety have a lower risk of belly fat.

What foods contain soluble fibre?

1. Black beans

2. Lima beans

3. Avocados

4. Sweet potatoes

5. Broccoli

HEALTH: Broccoli is high in soluble fibre which can support your gut health

6. Pears

7. Apricots

8. Carrots

9. Apples

10. Oats