Banish the Belly Fat Blues
Muffin top, ab flab, spare tire – whatever you like to nickname that area around your navel that spills over a tight waistband or can be grabbed like handlebars from the side – these are the foods you need to lose in order to lose the belly fat. More than an unappealing appendage, belly fat has been shown to be an independent risk factor for heart disease, diabetes, and certain cancers including breast and colorectal cancers. Belly fat isn’t something that sits superficially on top of your abdominal muscles. It’s more than just below the skin. Belly fat can be visceral, meaning that it lies deep inside the abdominal region, surrounding and often compromising your internal organs. Visceral fat can lead to an increase in blood pressure levels, bad cholesterol levels, estrogen, and impair the ability to proper utilize insulin (often manifesting in metabolic syndrome).
Studies have shown that it takes more than abdominal crunches to get rid of belly fat – indeed it may be the toughest area to target for many. And diet or exercise alone is not going to get rid of it – it takes both! Here are the top 5 foods to avoid if you want to decrease that lump around the middle:
1. Potato chips and French fries: There are many reasons to give up your addiction to fried potatoes. The salt in chips and fries is going to leave you feeling majorly bloated. Chips and fries are usually heated to high temperatures, acrylamide, a chemical substance shown to cause cancer. French fries sold at a few of the most popular fast food chains have been shown to contain 100 times the one microgram per liter maximum permitted by the World Health Organization for drinking water. (One milligram, or 0.001 grams, contains 1,000 micrograms). An ordinary bag of potato chips contains up to 500 times more acrylamide. It isn’t any better with fried corn chips or even many cereals. Instead have a baked potato or better, a baked sweet potato.
2. Refined carbohydrates: Crackers, cookies, cakes, muffins, pastries, bagels – too much will definitely add up in the area of your waist. For many individuals, giving up wheat products in general will result in a rapid loss of fat in the belly area. Though this is not the case for everyone, there is a significant amount of individuals who are sensitive to gluten-containing grains, without knowing it. It may be worth checking with your doctor to see if you may have a gluten intolerance or sensitivity.
3. Fruit juice: Although for years we’ve been told how healthy fruit juice is, the truth is, most juices are loaded with sugar and devoid of fiber. Some even have additional sugar added. The problem with too much sugar is that we set ourselves up for insulin resistance and blood sugar issues, which ultimately can lead to prediabetes and eventually type 2 diabetes. Opt for the whole fruit – especially berries and cherries.
4. Soda pop: Soda contains empty calories with virtually no health benefits whatsoever. Diet soda is hardly any better since many of the artificial sweeteners have been linked to causing health problems.
5. Food additives and preservatives: MSG, modified food starch, EDTA, etc. Most packaged foods are loaded with additives and preservations, often devoid of the original nutrient needed to help burn/prevent belly fat. These same additives and preservatives can also lead to addictions, causing us to crave more and more of the food we need to avoid. This happens when the chemicals act on neurotransmitters in our brains. Chemically engineered and manipulated foods also can lead to constipation and toxic accumulation of heavy metals followed by a new list of health challenges, so read labels and try to avoid ingesting anything you cannot pronounce or can’t be grown in a garden.
Here is a list of the foods that may help support your belly fat burning desires. Remember, aim for foods in their natural states. Women should aim for at least 30 grams of fiber daily, and men should aim for 35 grams fiber daily.
1. Beans and Legumes
Beans are an excellent source of fiber, protein, and iron. Most beans and legumes offer a decent dose of protein as well. Stay away from beans that contain added salt, oil, or ingredients that you don’t recognize. Best thing is to cook them up yourself from their dried states and combine with a delicious stir fry.
2. Lean natural protein
Free range turkey, chicken and eggs are one way to support your muscles and help your muscles maintain a healthy metabolism for the body. Avoid lunch meats, which are often full of chemicals, additives, glues and salt.
3. Oats
Oat bran, oatmeal, steel-cut oats – all are great and simple to incorporate into a healthful daily diet. Add some cinnamon and a few nuts or seeds plus some fresh berries and you start your day off with a heart- and belly-healthy breakfast.
4. Fish and Healthy Oils
Some people are afraid of fat but it isn’t the fat that’s making us fat. Fat from fish, avocadoes, olive oil, nuts and seeds, can actually help rev up our metabolism and help us burn fat. Of course we don’t need to go overboard, but including at least one of these foods every single day is a great way to go. Plus the healthy fat keeps our hunger at bay for a longer period of time.
5. Dark green vegetables: Asparagus, broccoli, kale, celery, spinach, cucumbers – all of these veggies add significant nutrition without adding to our waistlines. Be sure to include them in abundance in your daily diet.
October 3, 2011
by Optimum WellnessComments
One Response to “ Banish the Belly Fat Blues ”
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Thank you Drs. this is one area for me that is hard to loose.
A very helpfull information.
PS. Miss you guys !