If you've got some extra pounds on your belly and thighs, you are not alone. Some 72 million people in the United States are classified as obese, and that doesn't count folks who just need to melt five or 10 pounds to fit back into last year's jeans. Fortunately there's a way to flush fat from your belly and thighs and to keep those unwanted pounds from returning. Choosing good fats, slow-release carbohydrates and lean proteins will help. When you add foods that help detox your liver and learn to stimulate your lymph system, you've got weight-loss tools that you can use for both the short- and long-term, says nationally known nutritionist Ann Louise Gittleman, Ph.D.
Step 1
Curb your carbohydrates so they make up no more than 50 percent of your daily calories. High carb levels lead to high insulin levels. Your body cannot access fat stored on the belly or thighs with high insulin levels, Gittleman advises. Choose whole grains instead of processed foods. Rely on fruits and vegetables in general. Add produce daily that will help detoxify your body in addition to providing essential nutrients and antioxidants. Lemons and limes detoxify the liver, boost metabolism and fight cholesterol. Cranberries help you detoxify. Other high-powered fruits are apples, berries and peaches. Some of the fat-fighting veggies Gittleman recommends are asparagus, broccoli, cabbage, cauliflower, kale, watercress and zucchini.
Step 2
Choose healthy proteins, including nuts, poultry, lean meats, fish, omega-3 eggs and beans. Protein stimulates the hormone glucogon, which works in opposition to insulin. Basically what insulin puts into storage as belly and thigh fat glucogen takes back for use in the body.
Step 3
Pop a fish oil supplement or consume at least two weekly servings of omega-3 rich fish, like salmon or mackerel, as recommended by the Mayo Clinic. Using fish oil especially targets belly fat. Gittleman advises 1 to 3 g daily if you supplement. You can get omega-3s from chia seeds and flaxseed oil as well.
Step 4
Utilize conjugated linoleic acid, an omega-6, fatty acid commonly called CLA, to decrease body mass index. This is an omega-6 fatty acid found in organic, grass-fed beef, lamb and organic dairy products. CLA helps balance blood sugar levels and, better yet, facilitates the body's ability to utilize stored fat, particularly in the belly. CLA also is available as a supplement. Take 6,000 mg daily until reaching your goal weight, Gittleman advises, then reduce to 3,000 mg. Other Omega 6s include gamma linolenic acid, or GLA, found in safflower oil.
Step 5
Eat MUFAs, or omega-9 rich monounsaturated fatty acids, to further target tummy fat. These fats are in avocados, nuts and seeds, olives and oils. Oils include peanut, sunflower, olive, safflower, flaxseed, sesame and walnut. MUFAs, are high in oleic acid. These keep yeast from overgrowing in the body, which can cause bloating and weight gain.
Step 6
Rev your fat burn and detoxify your body with fat flushing foods. These help you halt weight gain, decrease belly bloat and melt stubborn fat on hips and thighs, Gittleman says. Detox gently with cumin, cilantro, garlic and ginger. Boost metabolism with cinnamon and dry mustard. Try turmeric, which helps to thin and decongest bile and emulsify fat better. Use up to 2 tsp. of apple cider vinegar daily to stimulate metabolism. Drink dandelion tea to detoxify, and add 200 mg each of milk thistle and Oregon grape root for the same purpose.
Step 7
Stimulate your lymphatic system. It works alongside your liver as your body's drainage system. A backed up lymphatic system can materialize as cellulite in your thighs. Keep lymph channels flowing with good posture, wear looser rather than tighter clothing, and don't sit still for a long time. Movement keeps lymph channels flowing. Try yoga, dry brush massage or lymphatic massage.
Tips and Warnings
- Pop a probiotic to boost digestive system health. Adding beneficial bacteria to your gut will cut down on bloat that appears to be belly fat. It also helps you produce B vitamins and vitamin K, digest food better, and break down toxins in the body. Commit to a fitness plan. Work to build lean muscle mass with weights, resistance bands, yoga or Pilates. Muscle is metabolically active, burning calories even when you are resting.
- If you have a BMI of 30 or above, you are considered obese. BMI is calculated using height and weight.
Things You'll Need
- Fruits and vegetables
- Lean proteins
- Omega fats
- Fitness plan
References
- Obesity.org: Obesity Statistics
- "Fat Flush For Life;" Ann Louise Gittleman; 2010
- David K. Spierer; human performance laboratory director for the sports sciences division or Long Island University; Brooklyn, New York
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