An expanding waistline can be a common concern, especially for women experiencing hormonal changes. Discover the causes of belly fat, its health risks, and, most importantly, What Food To Lose Stomach Fat and how to keep it off.
Belly fat is more than just a cosmetic issue; it poses significant health risks. While it can be challenging to target fat loss to a specific area, understanding the types of fat and making informed dietary choices can help reduce overall body fat, including around the abdomen.
Understanding Belly Fat
Several factors contribute to the accumulation of belly fat:
- Calorie Intake: Consuming more calories than you burn leads to weight gain, including the accumulation of fat around the abdomen.
- Age: As we age, muscle mass decreases, slowing down metabolism and making it easier to gain weight, particularly around the belly.
- Hormones: Hormonal changes, such as those experienced during menopause, can lead to a redistribution of fat to the abdominal area.
- Genetics: Genes can influence both the likelihood of being overweight and where the body stores fat.
Subcutaneous vs. Visceral Fat
Difference between subcutaneous and visceral belly fat.
Belly fat isn’t just one type. Subcutaneous fat is the fat you can pinch just under the skin. Visceral fat, on the other hand, lies deep within the abdomen, surrounding the internal organs. It’s the visceral fat that poses the greatest health risks.
Visceral fat is strongly linked to an increased risk of:
- High blood pressure
- Unhealthy cholesterol levels
- Sleep apnea
- Heart disease
- Type 2 diabetes
- Certain cancers
- Stroke
- Fatty liver disease
- Premature death
Measuring Your Waistline
A simple way to assess your belly fat is to measure your waist circumference:
- Stand and wrap a tape measure around your bare stomach, just above your hipbones.
- Ensure the tape measure is snug but not digging into your skin. Keep it level all the way around.
- Relax, exhale, and take the measurement.
For women, a waist measurement exceeding 35 inches (89 centimeters) indicates an unhealthy amount of belly fat and a higher risk of health problems.
What Food to Lose Stomach Fat
While spot reduction is a myth, focusing on a healthy diet and regular exercise can significantly reduce overall body fat, including belly fat. Here’s a breakdown of what food to lose stomach fat:
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Prioritize Plant-Based Foods: A diet rich in fruits, vegetables, and whole grains provides essential nutrients and fiber, promoting satiety and aiding in weight management.
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Lean Protein Sources: Opt for lean protein sources like fish, poultry, beans, and low-fat dairy. Protein helps preserve muscle mass, which is crucial for maintaining a healthy metabolism.
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Limit Processed Meats and Saturated Fats: Processed meats and foods high in saturated fats, such as fatty cuts of meat and high-fat dairy products, contribute to weight gain and increased belly fat.
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Healthy Fats in Moderation: Include moderate amounts of monounsaturated and polyunsaturated fats from sources like fish, nuts, seeds, and olive oil. These fats are beneficial for overall health and can support weight loss efforts.
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Portion Control: Even with healthy food choices, calorie intake matters. Practice portion control at home and when eating out. Share meals, use smaller plates, and be mindful of serving sizes.
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Hydration is Key: Replace sugary drinks with water, herbal teas, or unsweetened beverages. Sugary drinks are high in calories and contribute to belly fat accumulation.
Lifestyle Strategies for Reducing Belly Fat
In addition to dietary changes, incorporate these lifestyle strategies:
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Regular Exercise: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. Strength training exercises are also crucial for building muscle mass and boosting metabolism.
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High-Intensity Interval Training (HIIT): HIIT has shown promise in reducing belly fat. It involves short bursts of intense exercise followed by brief recovery periods.
Losing belly fat requires a combination of healthy eating, regular exercise, and patience. Focus on making sustainable lifestyle changes for long-term success. Consult with your healthcare provider or a registered dietitian for personalized guidance and support.
References
- Perreault L. Obesity in adults: Prevalence, screening, and evaluation. https://www.uptodate.com/contents/search. Accessed Feb. 15, 2023.
- Perreault L, et al. Overweight and obesity in adults: Health consequences. https://www.uptodate.com/contents/search. Accessed Feb. 15, 2023.
- Understanding adult overweight and obesity. National Institute of Diabetes and Digestive and Kidney Disorders. https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/all-content. Accessed Feb. 15, 2023.
- 2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov/. Accessed Feb. 15, 2023.
- Insulin resistance and prediabetes. National Institute of Diabetes and Digestive and Kidney Disorders. https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance. Accessed Feb. 15, 2023.
- Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/our-work/physical-activity/current-guidelines. Accessed Feb. 15, 2023.
- Hoffman BL, et al. Menopause and the mature woman. In: Williams Gynecology. 4th ed. McGraw Hill; 2020. https://accessmedicine.mhmedical.com. Accessed Feb. 20, 2023.
- Maillard F. Effect of high-intensity interval training on total, abdominal and visceral fat mass: A meta-analysis. Sports Medicine. 2018; doi:10.1007/s40279-017-0807-y.
- Wewege MA. The effect of resistance training in healthy adults on body fat percentage, fat mass and visceral fat: A systematic review and meta-analysis. Sports Medicine. 2022; doi:10.1007/s40279-021-01562-2.
