The Truth About Belly Fat

Surprise: Everyone has some belly fat, even people who have flat abs.

That's normal. But too much belly fat can affect your health in a way that other fat doesn't.

Some of your fat is right under your skin. Other fat is deeper inside, around your heart,lungs, liver, and other organs.

It's that deeper fat -- called "visceral" fat -- that may be the bigger problem, even for thin people.

Even thin people can have too much belly fat. It's more about how active you are than your pants size.

Deep Belly Fat

You need some visceral fat. It provides cushioning around your organs.

But if you have too much of it, you may be more likely to get high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer.

The fat doesn't just sit there. It's an active part of your body, making "lots of nasty substances," says Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine.

If you gain too much weight, your body starts to store your fat in unusual places.

With increasing obesity, you have people whose regular areas to store fat are so full that the fat is deposited into the organs and around the heart, says Carol Shively, PhD, professor of pathology-comparative medicine at Wake Forest School of Medicine.

How Much Belly Fat Do 

You Have?

The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there's a much simpler, low-cost way to check.

Get a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you're standing up, and make sure the tape measure is level.

For your health's sake, you want your waist size to be less than 35 inches if you're a woman and less than 40 inches if you're a man.

Having a "pear shape" -- bigger hips and thighs -- is considered safer than an "apple shape," which describes a wider waistline.

“What we’re really pointing to with the apple versus pear,” Hairston says, "is that, if you have more abdominal fat, it’s probably an indicator that you have more visceral fat."

Thin People Have It, Too

Even if you're thin, you can still have too much visceral fat.

How much you have is partly about your genes, and partly about your lifestyle, especially how active you are.

Visceral fat likes inactivity. In one study, thin people who watched their diets but didn't exercise were more likely to have too much visceral fat.

The key is to be active, no matter what size you are.

4 Steps for Beating Belly Fat

There are four keys to controlling belly fat: exercise, diet, sleep, and stress management.

1. Exercise: Vigorous exercise trims all your fat, including visceral fat.

Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.

To get the same results in half the time, step up your pace and get vigorous exercise -- like jogging or walking. You'd need to do that for 20 minutes a day, 4 days a week.

Jog, if you're already fit, or walk briskly at an incline on a treadmill if you're not ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD.

Moderate activity -- raising your heart rate for 30 minutes at least three times per week -- also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up.

“Rake leaves, walk, garden, go to Zumba, play soccer with your kids. It doesn’t have to be in the gym,” Hairston says.

If you are not active now, it's a good idea to check with your health care provider before starting a new fitness program.

2. Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first.

Getting enough fiber can help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day -- without any other diet changes -- build up less visceral fat over time than others. That’s as simple as eating two small apples, a cup of green peas, or a half-cup of pinto beans.

“Even if you kept everything else the same but switched to a higher-fiber bread, you might be able to better maintain your weight over time,” Hairston says.

3. Sleep: Getting the right amount of shut-eye helps. In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night. Sleep may not have been the only thing that mattered -- but it was part of the picture.

4. Stress: Everyone has stress. How you handle it matters. The best things you can do include relaxing with friends and family, meditating, exercising to blow off steam, and getting counseling. That leaves you healthier and better prepared to make good choices for yourself.

“If you could only afford the time to do one of these things," Shively says, "exercise probably has the most immediate benefits, because it gets at both obesity and stress.”

Source
http://www.webmd.com/diet/the-truth-about-belly-fat

Article Sources

SOURCES:

National Heart, Lung, and Blood Institute: “Assessing your weight and health risk.”

Mayo Clinic Women’s Health Source, June 2011.

Dedert, E. International Journal of Psychiatry in Medicine, 2004.

Hairston, K. Obesity, published online June 16, 2011.

Hairston, K. Sleep, March 2010.

Heinrichs, M. Biological Psychiatry, Dec. 15, 2003.

Kilpeläinen, T. Nature Genetics, published online June 26, 2011.

Lewis, T. American Journal of Epidemiology, June 1, 2011.

Noble, R. Western Journal of Medicine, April 2001.

Slentz, C. American Journal of Physiology – Endocrinology and Metabolism, published online Aug. 16, 2011.

Carol Shively, PhD, professor of pathology-comparative medicine, Wake Forest School of Medicine, Winston-Salem, NC.

Kristen Hairston, MD, MPH, assistant professor of endocrinology and metabolism, Wake Forest School of Medicine, Winston-Salem, NC.

Tuomas Kilpeläinen, PhD, assistant professor, The Novo Nordisk Foundation Center for Basic Metabolic Research, Copenhagen University; former epidemiologist, Institute of Metabolic Science, Medical Research Council, Cambridge, U.K.

Cris Slentz, PhD, assistant professor of medicine, Duke University, Durham, NC.

© 2011 WebMD, LLC. All rights reserved.

If You Run to Lose Weight, Read This!

You've been eating right and exercising for a while, but that stubborn belly fat just won't budge! Along with incorporating foods that fight fat into your diet, here are some ways to burn that pooch away while you are out on a run.

Switch Up Your Pace

Intervals are proven to reduce belly fat and rev up metabolism; instead of running at the same pace for the entire workout, try alternating between periods of pushing your body to the max and periods of recovery. Here's a list of interval workouts for you to try:

• 45-minute fat-burning treadmill workout
• 300-calorie-burning walking-jogging workout
• 30-minute pyramid intervals
• Swimming interval workout
• 45-minute walk-run-sprint workout
• 45-minute elliptical interval workout

Go a Little Longer

Unfortunately you can't spot treat when it comes to weight loss, which is one reason solely doing crunches won't whittle your waistline. The key is to decrease overall body fat, and the one way to do that is to burn calories. Lengthening your workout will do just that. Every five minutes of running at a 10-minute-per-1.5km pace burns about 45 calories. Think about that on your next run, and it'll motivate you to keep going!

High Knees

You're working hard to diminish your overall body weight, which will slim down your belly, so you can reveal toned abs underneath. Here's one way to strengthen your core. Do one-minute intervals in which you run with high knees (like in this cardio workout you can do in your living room). Concentrate on using your abs rather than your leg muscles to kick your knees up as high as you can.

Try This Killer Treadmill Move

Here's another core killer if you're using a treadmill. Set the pace to 1.0 mph. Place your feet on a Plyo Box that's set up about two feet behind the back of the treadmill. Come into plank position with your hands straddling the treadmill belt. Step your hands on the belt and start walking, keeping your torso in one straight line. Do this for one minute, pulling your belly in toward your spine. Watch the above shredmill move in action here!

Source
http://www.popsugar.com.au/fitness/How-Lose-Weight-Running-37951774

Good Fruits to Eat to Lose Belly Fat

To trim belly fat, you need to lose total body fat, which means following a reduced-calorie diet and exercising regularly. Fruit should be a part of any weight-loss diet. It's high in fiber to help fill your tummy, and it's naturally sweet, which might help keep cravings for sugary, higher-calorie foods at bay. All fresh fruits can be included in your diet, but some types are better than others. When it comes to frozen, canned and dried fruits, certain types should be categorically avoided.

Berries and Melons

For low-calorie, high-fiber fruit on a weight-loss diet, you can't beat melons and berries. One cup of sliced strawberries has just 53 calories, and 1 cup of fresh blueberries has 84. A cup of honeydew melon balls has 64 calories, and 1 cup of cantaloupe cubes has only 54 calories. Top a serving of low-fat Greek yogurt with sliced strawberries, or pair diced cantaloupe with a handful of protein- and fiber-rich almonds for a satiating afternoon snack.

Other Fresh Fruits for Fat Loss

Apples, pears, peaches and plums are all naturally sweet, high in fiber and low in energy density, or calories per gram. Foods that are low in energy density are usually high in water and fiber content, which helps to fill you up so that you eat less calorie-dense foods. Watermelon is particularly water-rich, with over 91 percent water content. In a study published in 2011 in "Nutrition & Metabolism," eating grapefruit, another water- and fiber-rich option, before a meal helped overweight adults consume 20 percent to 29 percent fewer total calories, which resulted in a 7 percent weight loss and decreases in body-fat percentage and waist circumference over a 12-week period.

Higher Calorie Fruits to Eat in Moderation

Certain fruits are higher in calories and carbohydrates and are best consumed in limited amounts when you're trying to lose belly fat. These include coconuts, avocados, plantains and bananas. Gram for gram, bananas provide almost three times as many calories and carbohydrates as strawberries. Plantains provide nearly four times the calories and carbs of strawberries. Both bananas and plantains offer about the same amount of fiber as strawberries, so you're only getting more calories and carbs, with no extra benefit.

Frozen, Canned and Dried

Processed fruits can be trickier on a weight-loss diet. Avoid anything with added sugar, which means any fruit canned in syrup as well as many dried fruits. Check the ingredient list on frozen fruits to make sure no sugar has been added. Fruit canned in water is your best bet. Even fruit canned in juice can be higher in calories and is best avoided. Remember that 1/2 cup of dried fruit is equivalent to 1 cup of fresh fruit. That's because dried fruit is a concentrated source of sugar. When you're trying to trim belly fat, choosing fresh fruit over dried fruit is always a better option.

Source
http://www.livestrong.com/article/535981-good-fruits-to-eat-to-lose-belly-fat/

References

• USDA National Nutrient Database: Strawberries
• USDA National Nutrient Database: Blueberries
• USDA National Nutrient Database: Melons, Honeydew
• USDA National Nutrient Database: Melons, Cantaloupe
• Centers for Disease Control and Prevention: Low-Energy-Dense Foods and Weight Management
• USDA National Nutrient Database: Watermelon
• Nutrition & Metabolism: Effects of Grapefruit, Grapefruit Juice and Water Preloads on Energy Balance, Weight Loss, Body Composition, and Cardiometabolic Risk in Free-Living Obese Adults
• USDA National Nutrient Database: Bananas
• USDA National Nutrient Database: Plantains
• ChooseMyPlate.gov: What Counts as a Cup of Fruit?

Summer's Secret Weight Loss Weapon

Farmer’s markets and fruit stands are bursting with berries—or they will be soon. Numerous studies link these summer treasures with a slew of health benefits, including weight loss. Here are five ways berries can help you slim down and a few healthy ways to gobble them up:

 

Antioxidants

Berries are potent sources of antioxidants that essentially act like little bodyguards protecting cells from damage, which can lead to premature aging and disease. But antioxidants are also linked to weight control. Some exciting new research from the University of Florida found that people who consume more antioxidants weigh less, even when they don’t eat fewer calories. The researchers developed an index that ranks the number of calories consumed from plant-based foods compared with overall daily calorie intake called the phytochemical index, or PI score. A totally plant-based, vegan diet (excluding hard liquor and refined sugars) could have a perfect score of 100, whereas a typical American diet, heavy with meat, sugar, and fried foods and low in fruits and veggies, would score below 20. In a study published in the Journal of Human Nutrition and Dietetics, the Florida scientists found that people of normal weight had PI scores 10.3 points higher, on average, than overweight or obese people. And even though both groups consumed about the same number of daily calories, those with lower PI scores weighed more, had larger waistlines, and higher body fat percentages.

 

 

Blood sugar regulation

Strawberries in particular have been shown to reduce blood sugar and insulin levels after meals. Scientists believe that a key antioxidant in strawberries blocks the activity of an enzyme responsible for breaking starch into simple sugar, which means fewer simple sugars are released into the blood stream, lowering the blood sugar and the corresponding insulin response. This is key for weight control because insulin shuttles excess sugar into fat cells. Check out my strawberry avocado taco snack recipe for a new way to enjoy the healthy fruit.

 

Metabolism boosters

Raspberries have been shown to contain a natural substance called ketones, which are similar to capsaicin, the compound that gives hot peppers their fire. Animal studies have found that raspberry ketones prevented an increase in overall body fat and visceral fat, the deep internal belly fat considered to be most dangerous due to its relationship to an increased risk of heart disease, type 2 diabetes and certain cancers. I love raspberries as is but they’re also great in parfaits, hot or cold cereal, or as a topping for whole grain French toast.

 

 

Belly fat fighters

In one animal study rats that consumed two percent of their diet as blueberries had dramatic results after 90 days—significantly less belly fat, lower blood fats, lower cholesterol, and improved blood sugar and insulin levels. I’m addicted to Pinterest and I love this photo of one of my favorite blueberry recipes.

 

Fiber

Berries are a terrific source of fiber, another key factor in weight control. Research has found that for every gram of fiber we eat, we eliminate seven calories, so consuming the recommended 25 to 35 grams daily could cancel out nearly 300 calories, enough to result in a 30 pound weight loss in one year’s time. Another study in Brazilian dieters found that over a six month period, each additional gram of fiber resulted in an extra quarter pound of weight loss. Raspberries in particular have the best ratio of carbohydrate to fiber. Of their 15 grams of carbohydates per cup, eight are fiber. That’s over 30 percent of the recommended intake, and one of the reasons I included them in my 5 Day, 5 Food Fast Forward, a solid food ‘detox’ in my newest book S.A.S.S! Yourself Slim. In the fast forward plan I combine raspberries with four other superfoods to create meals like a spinach raspberry salad and raspberry almond smoothie. The goal is to get quick results, up to eight pounds in five days, while eating satisfying, cleansing meals that reboot your metabolism and crush cravings.

 

In addition to weight loss, berries have been shown to boost bone density, maintain healthy vision, protect against the sun’s UV rays, slash the risk of cancer and Parkinson’s disease, fight infections, and keep your brain young. Pretty powerful stuff!

If you have a bounty of berries and don’t think you’ll eat them all before going bad here’s an easy 3-step way to freeze the nutritional powerhouses so they won’t clump together in one big block:

• Wash the berries and place them in a single layer on a cookie sheet so they aren’t touching.

• Freeze for 30 minutes; remove then transfer to freezer bags.

• Remove as much of the air as possible (some people suck it out with a straw), seal, label, and toss in the freezer.

This way you can use as few or as many as you’d like in a smoothie or thaw and enjoy well beyond summer.
Are you a fan of berries? What’s your favorite healthy way to enjoy them?


Source
http://www.shape.com/blogs/weight-loss-coach/summers-secret-weight-loss-weapon