The importance of managing belly fat surpasses your appearance and pant size. Fat on the outermost area of your abdomen, also called visceral fat, increases your risk for high blood pressure, cholesterol problems and heart disease, according to Harvard Health Publications (HHP). Fortunately, lifestyle changes, including exercising regularly and eating a nutritious diet, can help minimize belly fat. For best results, seek guidance from your doctor or dietitian before altering your diet.
Refined Grains
In a study published in the "American Journal of Clinical Nutrition" in Jan. 2008, 50 obese adults with metabolic syndrome followed a reduced-calorie diet for 12 weeks. Twenty-five of the participants consumed whole grains while 25 did not. Although both groups lost similar amounts of weight, participants who consumed whole grains lost significantly more abdominal fat. For potentially similar benefits, replace refined grains, like white flour, instant rice and low-fiber cereals with 100 percent whole grain equivalents.
High-Fat Meats and Dairy Products
Much of the fat in meats and dairy products comes in the form of saturated fat which is linked with inflammation, high cholesterol and heart disease. Replacing saturated fat in your diet with heart-healthy, unsaturated fat can help reduce belly fat, according to HHP. Nutritious fat alternatives include oily fish like salmon, mackerel and halibut; low-fat milk, yogurt and cheeses; and vegetable oils, like canola and olive.
Commercial Baked and Fried Foods
Commercial baked goods and fried foods are common sources of trans-fats -- another unhealthy fat form that may contribute to belly fat. To best avoid trans-fats, steer clear of commercial cookies, crackers and cakes that list hydrogenated vegetable oil as an ingredient. Restaurant-prepared french fries, doughnuts, onion rings and pastries may also contain trans-fats, so choose fresh, baked, grilled or steamed items when dining out.
Added Sugars
Sugary foods and drinks can also contribute to abdominal weight gain. And sugar-rich diets often lack nutrients and increase your risk for high triglycerides, according to MayoClinic.com. To cut back on calories and manage belly fat, replace sugary items, like soft drinks, candy, pancake syrup, jelly, frozen desserts and conventional cookies, cakes and pies with fiber-rich, nutritious foods. Whole grains, fruits and vegetables promote appetite control and contain fewer calories per serving.
References
- Harvard Health Publications: Abdominal Fat and What to Do About It
- "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.; Jan. 2008
- MayoClinic.com; Trans Fat: Avoid this Cholesterol Double Whammy; Mayo Clinic Staff
- MayoClinic.com; Added Sugars: Don't Get Sabotaged by Sweeteners; Mayo Clinic Staff
Member Comments