Lose Your Stubborn Belly Fat with These 5 Proven Tips
Of all the places where fat deposits, belly fat is the most stubborn when it comes to losing it for a slimmer waistline. However, most dieters take the wrong dieting approach when it comes to fighting belly fat. To help you do the most where it counts in losing your belly fat, here is a summary of 5 proven tips that has worked for many.
According to Prevention magazine, there’s a more important reason than looking good for wanting to get rid of your belly fat. The white fat referred to as “visceral fat” that surrounds your abdomen and cradles your internal organs is actually acting like an organ in itself as it secretes harmful inflammatory substances called cytokines and the stress hormone cortisol.
What makes visceral fat so insidious is that it encourages the piling on of even more fat of its type leading to disease that affects the entire body. Therefore, it is imperative to put a stop to further abdominal fat accumulation and get rid of what you have.
The following is a summary in part of 5 proven tips from Prevention magazine writer Hallie Levine that will help you lose your stubborn belly fat:
Stubborn Belly Fat Tip #1: Never stop moving
If you really want to focus on getting rid of belly fat, put more effort into heart-pumping aerobic exercise that burns calories and fat faster than resistance training. While you should include weight training into your routine to build muscle that will help burn more fat, make activities like running, biking and swimming your go-to routine to make fat go away.
Health experts tell us that overdoing it with too much exercise can believe it or not, actually prevent loss of belly fat.
So how much is enough? According to Prevention magazine, a recent study from Duke found the sweet spot: Jogging the equivalent of 12 miles a week. To help you know when you’ve reached that sweet spot, take a look at these activity monitors that will help you reach your weekly goal.
Stubborn Belly Fat Tip #2: This time, eat protein like you mean it
Food-wise, your focus should be on protein if you want to target your belly fat due to that a high protein diet actually protects your body from insulin resistance as you get older.
Prevention magazine quotes Louis Aronne, MD, Director of the Obesity Clinic at Cornell who referred to one study where obese women who followed a diet for eight weeks that was roughly 30% protein, 40% carbs, and 30% fat lost significantly more fat—including belly fat—than women who stuck to a plan that was 16% protein, 55% carbs, and 26% fat.
Stubborn Belly Fat Tip #3: Pound the polyunsaturates
Focus your good fats on the polyunsaturated ones like those found in nuts, seeds and fish. Avoid saturated fats. Although palm oil has been recommended by Dr. Oz as a great source of cooking oil and a proven fat fighter, Prevention writer Hallie Levine points to a recent Swedish study that showed that when test subjects ate 750 more calories daily for seven weeks, either in the form of palm oil (saturated) or sunflower oil (polyunsaturated), the former gained more visceral fat while the latter gained more muscle mass and less body fat.
However, more research places red palm oil on the list of recommended belly fat fighters than not, due to that red palm oil’s bio-active "gamma-tocotrienol” compound was found to integrate into the fat tissue and suppress the accumulation of more fat while on a high-fat diet.
Stubborn Belly Fat Tip #4: Become the queen of this tea
Studies show that Green Tea with its arsenal of antioxidants called catechins, helped dieters who exercised, to lose more abdominal fat than those who didn't drink Green tea. The science-backed recommended dose of Green Tea is 625 mg―approximately equal to two or three eight-ounce cups.
However, one study claims that Green Tea will not result in weight loss unless you take this one key ingredient with it.
Stubborn Belly Fat Tip #5: Get fussy about fiber
Fiber not only makes you feel fuller, but it also decreases the amount of calories absorbed by your body after a meal.
Prevention magazine states that in a 2011 trial, subjects who increased their soluble fiber intake by 10 grams a day (the equivalent of two small apples, one cup of green peas, and one half cup of pinto beans) that they reduced their visceral fat by 3.7% after five years.
Furthermore, at least one study showed that you can lose up to 500 fat calories a day with this 1 special new fiber supplement.
For additional tips on fighting belly fat, check-out the rest of the tips on Prevention.com.
For some Dr. Oz advice on fighting belly fat, here are some additional links to articles that focus on how to fight belly fat:
• Lose Your Belly Fat with Dr. Oz's Top Belly Fat Fighters
• Flatten Your Stomach with this New Belly Fat and Bloat Oz Advice
• Lose Your Belly Fat with Dr. Oz's Latest Weight Loss Advice
Image Source: Courtesy of Wikimedia Commons
Reference: Prevention magazine