TRIMMING BELLY FAT

TRIMMING BELLY FAT

Environmental Nutrition has looked at the data to bring you the best diet strategies to fight abdominal fat. As most of us know belly fat occurs when excess calories are consumed and what isn’t burned off is deposited in the abdominal area. Unfortunately, some people are predisposed to carry more weight around the middle. Much is driven by genetics and people do tend to gain more weight in their waist with aging. The problem is carrying excess fat in the mid-section can lead to serious health issues. Fortunately, there are some scientifically sound things you can do to lose weight around your middle.

Control Calories

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It is important to follow a diet with the appropriate number of calories for your needs. Eating too much during the day can lead to greater fat deposits.

Increase Fiber

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Studies show that women who follow a higher fiber diet are at a 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. Cutting back on alcohol can be an important step in slashing calories and reducing weight around the middle.

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 a higher waist circumference and more unhealthy food choices.

Choose Lower Fat Dairy

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Swap high fat dairy products for 0-2% fat options.

Reduce Meat

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Reducing or eliminating red meat can make a difference. Stick with lean proteins (fish, seafood) and add plant proteins such as tofu, beans, and lentils to your diet.

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.

Get Out and Exercise

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Cardio activity as well as resistance activity, like weight lifting are associated with a lower BMI and waist circumference.

Sleep Well

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The amount of time you sleep could play a big role in the weight you carry around. Studies show a connection between getting less sleep and higher amounts of body fat.

When working on reducing belly fat choose lower-fat, high-fiber foods with an emphasis on plants within an appropriate calorie level for your needs. Be sure to include exercise most days of the week and assess the role of stress and sleep in your life. If they aren’t optimal take steps to make needed changes.

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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