5 Things To Fight Abdominal Fat

Get ready to fight abdominal fat, because your life may depend on it. Researchers suspect that fat stored in the abdominal area secretes inflammatory chemicals that cause chronic diseases. If you have an accumulation of fat in your abdomen, it may be a warning that you're at risk for high blood pressure, type 2 diabetes, heart disease, stroke and certain cancers, even if your weight is normal.

Exercise

Exercise is key to fighting abdominal fat. To benefit from exercise, engage in brisk walking or another similar activity for 30 to 45 minutes five days a week. Aim for a level of intensity that increases your heart rate but still allows you to hold a conversation, says Anne McTiernan, a researcher who studied intra-abdominal fat loss at Fred Hutchinson Cancer Center in Seattle. When you lose weight through exercise, abdominal fat is the first to go.

Whole Grains

Eat whole grains instead of refined grains if you want to get rid of abdominal fat. In a study at Tufts University, participants who ate three servings of whole grains and fewer than one serving of refined grains each day had 10 percent less belly fat than those who ate more refined grains. Substitute whole grain foods, such as 100 percent whole wheat bread, brown rice and oatmeal, for refined-grain foods like white bread and white rice.

Alcohol in Moderation

Alcohol slows your body's ability to burn fat and increases your appetite, and there's a good chance it causes extra weight to accumulate in your abdominal area. A study published in "The Journal of Nutrition" in 2003 reported that people who drank sporadically but had four or more drinks at one sitting had the greatest amount of abdominal fat, while those who had just one drink each day had the least.

Avoid Trans Fats

Avoid trans fats if you want to fight fat in your abdominal area. Trans fats such as partially hydrogenated oils cause a redistribution of fat tissue to the abdomen and cause more weight gain than other foods with the same number of calories, according to research at the Wake Forest University School of Medicine. Trans fats are commonly found in fried foods, packaged snack foods, commercially made baked goods, stick margarine and vegetable shortening.

Avoid High-Fructose Corn Syrup

Shun high-fructose corn syrup, or HFCS, to fight abdominal fat, because it might cause abnormal amounts of weight gain, especially in the abdomen. HFCS is an inexpensive, industrially made sweetener added to a vast array of foods and beverages, including soda and other soft drinks, bread, cereal, ketchup, fruit drinks and mayonnaise. Each American consumes an average of 60 lbs. of HFCS each year, according to Princeton University. Read labels and avoid foods that contain high-fructose corn syrup.