EATING TO TRIM BELLY FAT

EATING TO TRIM BELLY FAT

Belly fat occurs when excess calories are consumed and fat is deposited in the abdominal area. Numerous claims abound for reducing belly fat. But what really does help? Some people are predisposed to carry more weight around the middle and much of it is driven by genetics. Also, people tend to gain more weight in the waist with aging. The problem with this is there are health concerns with carrying this excess weight around the mid-section. Fortunately, the scientific community has some sound things you can do to lose weight around the middle.

Control Calories

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Follow a diet with the appropriate number of calories for your needs. Eating more than you burn will cause weight gain.

Increase Fiber

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Studies show that people who follow a higher fiber diet are at reduced likelihood of having an increased waist circumference. High fiber foods include Lentils, Broccoli, Chia Seeds and Berries.

Limit Alcohol

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Consuming calories from Beer, Wine and Liquor are associated with belly fat.

De-Stress

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The stress hormone cortisol spikes in response to everyday life challenges, and it could be leading to increased belly fat. Chronic stress is associated with higher waist circumference and more unhealthy food choices.

Choose Lower Fat Dairy

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Studies show that low-fat dairy show reduced incidence of belly fat.

Reduce Meat

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Studies show that reducing meat in your diet and increasing plant proteins can reduce belly fat. When eating meat stick with Fish, Seafood and Poultry. Limit Red Meat.

Follow a Mediterranean diet

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Studies show that people who eat a Mediterranean diet, including fresh Produce, Whole Grains, Fish and Olive Oil have a lower body weight and less belly fat than those following a Western diet.

Get Out and Exercise

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Cardio activity like biking, walking, swimming as well as resistance activity, like weight training are associated with lower body mass index and waist circumference.

Sleep Well

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Studies show a connection between higher amounts of belly fat and getting less sleep.

The bottom line is, when working to reduce belly fat, look holistically at your diet and lifestyle. Choose lower-fat, high fiber foods within an appropriate calorie level for your needs. Include exercise most days of the week, assess your stress level and be sure you are getting enough sleep.

Before joining The Fitness Center I questioned the value of strength training and nutrition in my running routine. I was amazed what I discovered. The professional trainers, state of the art equipment and nutritional meetings have improved quality of life.

Tom Russell

THE FITNESS CENTER     205-870-1121

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