No one is proud to have a "muffin top," and besides the superficial aspect of what it looks like, the American Cancer Society advises it's important to lower belly fat to lower your risk for developing cancer. They say that being "apple-shaped" or having a round belly is more of an early indicator for cancer risk. Being "pear-shaped" is generally not a risk for cancer. Lower belly fat by changing your diet and being physically active daily.
Eat a Low-Fat Diet
Eat a balanced diet that includes vegetables, fruits, whole grains such as brown rice, millet, quinoa and oats, nuts, legumes, low-fat dairy foods and lean proteins. The US Dept. of Agriculture (USDA) has designed a set of realistic dietary guidelines called "My Food Pyramid."
Eat less junk food that is high in salt, sugar and saturated fats that can increase risk for developing obesity, high blood pressure or certain types of cancers.
Reduce Saturated and Trans Fats
Greatly reduce or eliminate your consumption of trans fats and saturated fats. Trans fats are from fried foods and saturated fats are solid at room temperature: butter, pork, poultry and beef fat. Instead, eat non-saturated fats such as olive, canola, flax seed, hemp seed and fish oils--whether as a supplement or eating fish. Coconut oil and coconut butter are solid at room temperature but are comprised of medium chain fatty acids that do not contribute to heart disease.
Bake, boil, steam or broil food instead of frying. Remove all visible fat from chicken and other meats before eating--skin it away. Fish and chips have both trans and saturated fats: instead steam the fish and bake sweet potato home fries for a heart-healthy version that won't increase your waistline.
Exercise at Least 5 Days a Week
Exercise daily. The American College of Sports Medicine (ACSM) recommends healthy adults get 30 minutes of cardiovascular exercise five days a week. To lose weight, they state you might need to do 60 to 90 minutes. The purpose of cardiovascular exercise is to keep your heart muscle strong to pump blood throughout the body and enable the lungs to be efficient enough to bring oxygen into the body and toxins out.
You could start with a 10-minute walk twice a day and add five minutes every other day to build up to 30 minutes. The National Institutes of Health (NIH) published a study that shows short bouts of exercise, such as walking, can reduce stress and contribute to cardio fitness.
Member Comments