Abdominal weight gain is so common between ages 40 and 60, it's been coined the "middle-age spread." Although improved appearance is a common reason for managing it, doing so can enhance your health considerably. Abdominal fat produces hormones that increase your risk for stroke, heart disease, type 2 diabetes, and breast and colorectal cancers. Fortunately, increased exercise and healthy dietary changes can effectively reduce it. For best results, seek professional guidance before attempting weight loss.
Fruits and Vegetables
Eating more plant-based foods, including fruits and vegetables, can help you fight back the bulge. In addition to providing ample antioxidants, which support your body's ability to resist and heal from infections and disease, fruits and vegetables have a low energy-density, meaning they contain relatively few calories per serving. Their rich water and fiber contents, which contribute no calories, allow you to eat more food volume while staying within weight-loss caloric goals. Particularly fiber-rich varieties that promote appetite control include raspberries, peas, artichokes, pears, broccoli, spinach and apples.
Whole Grains
Whole grains provide more fiber, protein, vitamins and minerals compared to refined grains. In a study published in the "American Journal of Clinical Nutrition" in January 2008, 50 obese adults were instructed to limit their grains to whole or refined varieties for 12 weeks, as part of a reduced-calorie diet. Although both groups lost similar amounts of weight, participants who consumed whole grains lost significantly more abdominal fat and exhibited fewer markers for heart disease. For potentially similar benefits, choose whole grains, like oats, barley, brown rice, wild rice and popcorn, instead of refined grains, such as white flour.
Healthy Fats
Unhealthy fats, like trans fats, seem to encourage belly fat accumulation, according to Harvard Health Publications. To avoid this risk, swap unhealthy fat sources — like french fries, pastries, processed meats and high-fat dairy products — with unsaturated fat sources — such as nuts, seeds, avocados, oily fish, olive oil and canola oil. Omega-3 fatty acids, found in oily fish, such as salmon, halibut, mackerel and sardines, may also guard against heart disease and certain forms of cancer.
Lean Protein-Rich Foods
High-fat protein sources, like red, fried and processed meats, contribute unhealthy fats, cholesterol and more calories than lean sources. MayoClinic.com recommends emphasizing lean protein in your diet for minimized belly fat. Instead of adding heavy cream or whole milk to your coffee, for example, use skim or soy milk. Instead of steak, hot dogs or hamburgers, consume skinless white-meat poultry, tofu or lentils. Legumes, including beans, lentils and split peas, also provide rich amounts of satiating fiber.
References
- Mayo Clinic; Belly Fat in Women -- Taking and Keeping It Off; April 2011
- "American Journal of Clinical Nutrition"; The Effects of a Whole Grain–Enriched Hypocaloric Diet on Cardiovascular Disease Risk Factors in Men and Women with Metabolic Syndrome; Heather I Katcher, et al.; January 2008
- Harvard Health Publications: Taking Aim at Belly Fat
- University of Maryland Medical Center: Omega-3 Fatty Acids
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