Not only is belly fat unpleasant to look at, it can also be detrimental to your health. An increase in belly fat can be due to heredity, age or the wrong lifestyle choices. With the proper food choices, you can reduce your waist size and your risk for future health problems.
Abdominal Fat
Fat in the abdominal area is mostly visceral -- fat that lies in the abdominal cavity and pads the spaces between organs -- and is a leading cause of many health concerns. Visceral fat has been linked to cardiovascular disease and type 2 diabetes. In women, it is also associated with breast cancer.
Fortunately, visceral fat responds well to diet and exercise and can be reduced significantly. Subcutaneous fat -- what you pinch with your hands -- is more difficult to lose, but is not a threat to your health.
Make Better Choices
You should avoid foods that contain saturated fats and replace them with polyunsaturated fats to shed belly fat. Simple carbohydrates, like white bread, pasta and sugar, are digested quickly and cause a spike in insulin, making you feel less satisfied shortly after eating and wanting to eat more. It is better to consume complex carbohydrates from whole grains, fruits and vegetables.
Also incorporate lean protein sources -- chicken or fish -- to keep you feeling satisfied throughout the day. It is also very important to control portion sizes and monitor your calorie intake. If your portions are too large or you consume too many calories, you will not lose belly fat, even if the calories come from the proper foods.
Sample Diet
You should eat five to six small meals every three hours instead of three large meals; this will keep your metabolism going throughout the day and your body will burn more calories. For breakfast, you should eat three to four egg whites with ½ cup of oatmeal with fruit. Lunch can consist of a large salad full of colorful vegetables and avocado slices with 4 oz. of chicken and 1 tbsp. of olive oil and vinegar. Dinner can be 4 oz. of salmon, a cup of broccoli and ½ cup of brown rice. Snacks can be peanut butter, cottage cheese, yogurt or fruit.
Considerations
To promote faster weight loss, you should also incorporate aerobic exercise and strength training into your program to increase the number of calories burned each day and build muscle. You should drink plenty of water everyday to flush out toxins from your fat cells and to promote fullness throughout the day. You should have at least eight 8-oz. glasses a day.
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