A recent study by the Mayo Clinic has found that patients with chronic diseases and a relatively low body mass index, or BMI, do not necessarily have better survival odds than those with a higher BMI. The findings hinge on central obesity, or the waist to hip measurement ratio. Those with even a small amount of excess fat around the belly are now considered less healthy than people whose excess weight is distributed in other areas, such as hips and thighs.
Causes of Belly Fat
People gain weight due to overeating, lack of exercise and eating the wrong foods. Age, sex and heredity are also contributing factors. Muscle mass decreases as you get older, and the less muscle you have the fewer calories you burn. Diminishing hormones after menopause leads to increased belly fat in women. Genetic make-up can determine your general body shape and where you are most likely to store fat.
Targeting Belly Fat
According to the Mayo Clinic, visceral fat which lies deep in the abdomen responds well to a diet based on fruits, vegetables and whole grains. These high fiber foods help to normalize blood sugar levels and keep you feeling full for longer. They are also rich in powerful antioxidants, including vitamins A, C and E, found in leafy green vegetables, artichokes, red peppers, lemons, red grapefruit, berries, cherries, figs and beans, which help support the body during weight loss. Moreover, foods high in vitamin C boost metabolism and dilute fat so it is burned more quickly, according to a report by Arizona State University. The Mayo Clinic also recommends including lean sources of protein and low-fat dairy products in your diet, and replacing saturated fats with moderate amounts of monounsaturated and polyunsaturated fats. Saturated fat often contains trans fats, which contribute to fat accumulation round the abdomen, according to research at Wake Forest University School of Medicine in 2006.
Protein, Calcium and Fats
More calories are used by the body to metabolize protein than carbohydrates. Protein helps you maintain muscle during weight loss and enhances insulin function. Eggs are high in protein, as well as containing vitamin B12, which is essential for fat metabolism, and vitamin D, instrumental in weight loss, according to a report by University of Minnesota researcher Shalamar Sibley in 2010. Other sources of protein include fish, lean meat and legumes. According to Doctor Michael Zemel from Alimentary Institute at the University of Tennessee, cutting back on calcium in your diet may cause your body to excrete more calcitriol hormone which stimulates production of fat cells. Low-fat dairy foods can speed up weight and fat loss, according to the report. Mono- and polyunsaturated fats are found mainly in nuts, seeds, oily fish and plant oils, including olive and flax.
Additional Foods
Pectin, found in apples and citrus fruits, prevents cells from absorbing fat and may be useful in a weight loss diet. Chilies, garlic, ginger and fenugreek suppress the appetite, increase metabolism and reduce fat absorption according to Keith Scott, M.D., on his website "Medicinal Herbs and Spices."
References
- Mayo Clinic; A Little Belly Fat Can Double the Risk of Death in Coronary Artery Disease Patients; May 2011
- Mayo Clinic: Women's Health: Belly fat in women: Taking — and Keeping — it Off; April 2011
- Mayo Clinic: Energy Density and Weight Loss: Feel Full on Fewer Calories; Jan 2011
- Federation of American Societies for Experimental Biology: Vitamin C Depletion Correlates With Lower Body Fat, Not Weight Loss During Short-Term Diet; April 2006
- ScienceDaily; Trans Fat Leads To Weight Gain Even On Same Total Calories, Animal Study Shows; June 2006
- University of Minnesota: Vitamin D and Weight Loss; Rick Moore; 2010
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