Excess fat around your waistline is both frustrating and dangerous. Visceral belly fat, an unhealthy fat that surrounds your internal organs, can lead to heart disease, stroke and type 2 diabetes. Eating a balanced diet of whole foods that are low in fat and calories can help you lose weight all over your body, including your waistline. Talk to your physician before beginning a weight loss program.
Whole Grains
Whole grains are an excellent source of fiber, which helps fill you up and keep you full longer. Fiber also regulates your digestive system. As complex carbohydrates, whole grains contain essential nutrients, provide antioxidants and help maintain healthy blood sugar levels. Replace simple carbohydrates and sugars with whole wheat bread or pasta, brown rice, quinoa, wild rice and steel-cut oatmeal.
Produce
Losing weight around your midsection involves reducing your caloric intake. To do so, eat more low-calorie options, such as vegetables and fruits. Fresh or frozen produce is nutrient-rich, full of antioxidants and high in fiber. Eating more fresh food and fewer processed foods helps eliminate unnecessary calories, which contributes to weight loss around your waist. Fruit is a better choice than cake or cookies as dessert and adds vitamins to your meals. Prepare vegetables with no-calorie cooking spray or 1 tsp. of heart-healthy olive oil. Saute, bake or steam vegetables to create low-calorie side dishes.
Healthy Fats
Foods high in monounsaturated or polyunsaturated fat, including avocados, walnuts and olive oil, may help you lose weight around your abdomen, according to CBS News. These healthy fats also improve heart and brain function while promoting nutrient absorption. Replace saturated fats, such as butter and fatty meats, with polyunsaturated or monounsaturated fat. Other valuable sources of healthy fats include salmon, halibut, nuts, canola oil and seeds. Many of these foods, such as oily fish and flaxseed, provide omega-3 fatty acids, which help lower cholesterol and improve cardiovascular health.
Low- or Nonfat Dairy Products
Low- or nonfat dairy products provide essential vitamins and nutrients, such as vitamin D and calcium. According to a study performed in 2004 at the University of Tennessee, and published in "Obesity Research," increasing your calcium intake may increase weight and fat loss in your midsection. Low- or nonfat milk, cheese and yogurt are valuable sources of protein and healthy alternatives to high-fat protein sources, such as red meat and whole milk. Drink an 8-oz. glass of low-fat milk as part of a balanced breakfast or pile fruit on top of nonfat, plain yogurt for a healthy and tasty dessert.
References
- "Obesity Research"; Calcium and Dairy Acceleration of Weight and Fat Loss During Energy Restriction in Obese Adults; Michael B. Zemel; February 2004
- CBS News; How to "Buckle Down" on Belly Fat; May 1, 2009
- Fruits and Veggies More Matters: Key Nutrients in Fruits & Vegetables
- MayoClinic.com; Belly Fat in Women: Taking - and Keeping - it off; April 16, 2011
Member Comments