Extra pounds in the belly are a challenge many people struggle with, particularly as the body ages, the Mayo Clinic reports. Visceral fat, which is stored deep inside the abdomen, can be dangerous to your health. This type of fat has been linked to a variety of health concerns. Healthy diet changes are an important tool to reducing belly fat, the Mayo Clinic further advises. Eating a well-balanced diet will assist in shedding these unwanted pounds.
Benefits
Mid-section weight puts you at higher risk for cardiovascular disease and cancer, the Mayo Clinic warns. You are also at higher risk for metabolic syndrome, gall-bladder issues and colorectal cancer. Losing weight in the stomach will minimize the risk for these serious health issues.
How It Works
Losing belly weight requires eating the right amount of calories to promote weight loss. Eventually, you will lose weight throughout the entire body, including the stomach. The Mayo Clinic's Healthy Weight Loss Tool is one way to calculate your calorie requirements.
You also need to eat balanced meals, including foods from all the major food groups. Eat three to five servings of healthy fats, such as nuts or avocados, daily. Eat three to seven servings of dairy and protein daily. Choose lean sources, like lean turkey and low-fat milk to promote weight loss.
Eat four to eight servings of healthy carbohydrates, such as whole-grain breads, pastas and rice. Fruits and vegetables are also important to losing mid-section weight. Eat four servings of vegetables and three servings of fruits daily.
Considerations
Losing belly weigh is easier when you feel full longer. The Mayo Clinic recommends eating foods that are high in volume with fewer calories. Select foods with high water content, such as carrots and grapefruit. Fiber-rich foods will also curb appetite for longer. When you eat fats, avoid butter, margarines and fried foods. Instead, choose healthy fats, such as found in peanuts or almonds.
Misconceptions
Some people think skipping breakfast is an easy way to cut calories and shed belly weight. However, people who skip breakfast are more likely to have an unhealthy mid-morning snack, according to the Medical News Today website. Dieters who want to shed mid-section weight have a better chance of success when eating breakfast every day. Choose foods high in protein and fiber to make you feel fuller longer.
Warnings
Avoid diets that promote very fast belly weight loss. Healthy weight loss is 1 to 2 pounds per week, the Mayo Clinic notes. You should also talk with your doctor before starting a new diet plan. She can assess your health and make recommendations for healthy weight-loss goals.
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