Stomach fat can be categorized into two main types. Belly fat, also known as visceral fat, is the accumulation of fat cells between the organs in the abdominal cavity. This type of fat increases risks for heart disease, diabetes and some types of cancer more than subcutaneous fat, which accumulates under the skin around the waist. Tips to trim both types of stomach fat involve simple lifestyle changes.
Eat Nutrient-Dense Foods
Evidence exists that visceral fat cells have a unique ability to produce a hormone, called neuropeptide Y, which stimulates hunger and the production of more fat cells. Research announced by Eureka Alert on April 6, 2008, and conducted by scientists in London and Canada found the hormone was produced by abdominal fat cells in obese mice. Hunger-fighting strategies include substituting high-nutrient, high-fiber foods such as fruit, vegetables and whole grains for nutrient-poor snacks and eating healthy fats such as avocados, nuts, seeds and olive oil instead of man-made hydrogenated oils, which, according to the University of Maryland Medical Center, have no benefits for human health. High-protein snacks throughout the day also help lessen cravings.
Move More
A group of Canadian researchers studied the effects of exercise on 320 women between the ages of 50 and 74 who had sedentary lifestyles and normal to obese body types. The subjects were randomized into two groups. One group did moderate to vigorous aerobic exercise sessions an average of 3.6 times a week. None of the women changed what they ate. At the end of a year, subjects in the exercise group lost 6 inches more belly fat and 9 inches more subcutaneous fat around the waist than women in the control group. The findings were published online in the September 2010 "International Journal of Obesity."
Spice it Up
Cardiologist Mehmet Oz and his co-author Michael Roizen, in their book "You on a Diet," state that capsaicin, the active ingredient in hot peppers, reduces appetite, possibly by inhibiting the transmission of sensory information from the gut to the brain. South Korean researchers tested the supplement on male obese mice fed a high-fat diet. After 10 weeks of treatment with capsaicin, the mice had significantly reduced fat accumulation in both the abdomen and the liver compared with untreated mice. The study was published in the April 2010 issue of "Obesity."
Less Stress, More Sleep
Dr. Oz explains that chronic stress triggers the body to prepare for crisis by depositing fat cells in the abdomen for later use. Stress-busters may include journaling, joining a support group, doing yoga or other exercises, meditating and getting massages. When tired, the body also releases hormones that stimulate the appetite and decrease production of neurotransmitters that signal the brain to stop eating. Decreasing caffeine, cutting back on late-night TV or computer and taking naps when needed may reduce fatigue.
References
- Eureka Alert: Your Belly Fat Could Be Making You Hungrier
- University of Maryland Medical Center: Trans Fats 101
- "International Journal of Obesity," Adiposity Changes After a 1-Year Aerobic Exercise Intervention Among Postmenopausal Women: A Randomized Controlled Trial; C.M. Friedenreich et. al.; Sept. 7, 2010
- "You on a Diet," Michael F. Roizen and Mehmet C. Oz; 2009
- "Obesity," Dietary Capsaicin Reduces Obesity-Induced Insulin Resistance and Hepatic Steatosis in Obese Mice Fed a High-Fat Diet; J.H. Kang; April 2010
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