Belly fat, also called visceral fat, doesn't merely sit in your abdominal area as latent weight. According to Harvard Health Publications, visceral fat varies from other fat forms in that it secretes a hormone associated with insulin resistance -- a condition marked by high blood sugar that increases your risk for obesity and type 2 diabetes. Fortunately, abdominal fat is typically manageable through increased physical activity and healthy dietary changes.
Fruits and Vegetables
Losing abdominal fat typically requires reduced caloric intake. To accomplish this, MayoClinic.com recommends eating more nutrient-rich, low-calorie foods, such as fruits and vegetables, and fewer refined foods, such as candy. Fruits and vegetables promote fullness and may help ease the process of portion control. Fruits and vegetables particularly rich in fiber and nutrients include raspberries, pears, guava, artichokes, green peas, broccoli and turnip greens.
Whole Grains
Whole grains are grains that have not been stripped of valuable nutrient content during food processing. As a result, they promote healthier blood sugar levels, nutrient intake, cardiovascular wellness and digestive function compared to refined grains, such as white flour. For a study published in the "American Journal of Clinical Nutrition" in Jan. 2008, 50 adults with metabolic syndrome -- a condition characterized by abdominal obesity -- were told to consume whole grains and no refined grains or to avoid whole grains for 12 weeks, as part of a calorie-controlled diet. Though both diets led to similar amounts of weight loss, dieters who consumed whole grains lost substantially more abdominal fat and body fat percentage than the non-whole grain dieters. For potentially similar results, swap enriched breads, pasta and snack foods in your diet out for whole grain equivalents, such as whole grain breads, steel-cut oatmeal, quinoa, long-grain brown rice, wild rice, pearled barley and air-popped popcorn.
Low-Fat Dairy Products
Low-fat dairy products provide valuable amounts of protein, which promotes blood sugar balance and satiation, and nutrients, such as calcium and vitamin D. Increasing your calcium intake may lower your risk for abdominal weight gain, according to Harvard Health Publications. Low-fat milk, yogurt and cottage cheese also provide lower-calorie, heart-healthy alternatives to protein sources high in saturated fat, such as whole milk, red meat and fried chicken. Try replacing the cream in your morning coffee with skim milk and enjoying low-fat yogurt topped with fresh fruit for a nutritious dessert.
Healthy Fats
Healthy fats promote nutrient absorption, heart health and brain function. They also provide energy for low- to moderate-intensity activity. MayoClinic.com recommends replacing saturated fat sources with polyunsaturated fat sources as a useful dietary step toward managing belly fat. Valuable sources include nuts, seeds, canola oil, olive oil, avocados and oily fish, such as salmon, albacore tune, herring, halibut and flounder. Oily fish, flaxseed, walnuts and canola oil provide the added benefit of omega-3 fatty acids -- essential fats linked with improved cholesterol levels and overall cardiovascular health. Incorporate healthy fat sources into nutritious, balanced meals for best results.
Member Comments