Even if your body weight is normal, you could be at high risk for diabetes, heart disease and other problems due to excess belly fat. A 2010 study conducted by the American Cancer Society, published in the "Archives of Internal Medicine," found that having a large waist doubles your chances of dying, no matter what your actual body mass index (BMI) indicates. In this study, a large waist was defined as being greater than 47 inches for men or 42 inches around the navel for women.
Blueberries and Calcium
Although you shouldn't rely on food choices alone to reduce belly fat, University of Michigan research indicates that a few specific foods may aid you in achieving a slimmer waistline. According to the study, presented at Experimental Biology 2009, eating blueberries may reduce belly fat and cholesterol. A 2010 study conducted at the University of Alabama and published in "Obesity" indicates that consuming large amounts of calcium reduces the amount of belly fat you gain as you age.
Interval Training
Any exercise that results in weight loss will help shrink your waist, but "Fitness" notes that interval training burns more calories than exercises preformed at a steady pace. Interval training is the practice of mixing short bursts of increased exertion into your normal exercise routine. For example, if you already walk each day, you could incorporate 30 seconds of light jogging every five minutes into your routine to reduce belly fat.
Mood Regulation
Women who displayed symptoms of depression or displayed hostility were more likely to build up fat around the middle, according to Harvard Medical School. A 2000 study conducted at Yale University and published in "Psychosomatic Medicine" found that fat around your waist, also called visceral fat, can also be caused by stress-elevating cortisol levels. While regulating your mood may help reduce cortisol, researchers noted that a genetic reaction to stress may be to blame.
Sleep
If you want to reduce belly fat, go to bed early but set your alarm clock. Harvard Medical School reported on a five-year study that indicates adults under 40 who get five or fewer hours of sleep a night gain more visceral fat than their more rested counterparts. However, sleeping too much also caused problems: People in that same age group who slept more than eight hours a night also had more inches around their waists.
References
- New York Times; Waist Size Linked With Longevity; Tara Parker-Pope; Aug. 9, 2010
- Indiana University Sound Medicine; Did You Know?: Blueberries for Reducing Belly Fat; May 3, 2009
- Harvard Medical School; Taking Aim at Belly Fat; August 2010
- "Fitness"; 9 Simple Ways to Trim Fat From Your Waist; March 2009
- Yale Office of Public Affairs & Communications; Stress May Cause Excess Abdominal Fat in Otherwise Slender Women, Study Conducted at Yale Shows; Sept. 22, 2000
- "Archives of Internal Medicine"; Waist Circumference and All-Cause Mortality in a Large U.S. Cohort; Eric Jacobs, Ph.D., et al.; 2010
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