LOSE THE BELLY FAT BASICS

Lose the belly fat is the message from doctors and nutritionists who have long known that belly fat, or visceral fat, has been associated with metabolic syndrome, a cluster of risk factors which predict type 2 diabetes and heart disease.

If you want to lose the belly fat, you will need to watch your diet, but more importantly you will need to engage in regular exercise.
A recent study suggests that moderate amounts of exercise alone can reduce the inflammation in belly fat, even without a change in diet. Researchers have also found that abdominal fat tissue can produce a hormone that could be making us hungrier, creating a vicious cycle. If you want to lose the belly fat here are a few basics that will help in achieving your goal :

• Avoid fried foods. The added fat used for frying is only going to make it more difficult to lose the belly fat. Rather bake or grill instead of frying.
• Crash diets don’t work. Yo-yo dieting, losing weight in the short term, and then to regain it, and even more, is a recognized phenomenon.
• Skip the sodas and other high calorie beverages, and over time just this alone will help you to lose the belly fat. Over the past 37 years, the number of calories adults get through beverages has nearly doubled, contributing significantly to the obesity crisis. Bigger beverages mean more calories; the Starbucks “trenta” has up to 600 calories. Cut out the diet sodas as well, researchers have laboratory evidence that the widespread use of no-calorie sweeteners found in diet beverages may actually make it harder for people to control their intake and body weight.
• Cakes, pastries, cookies and other sugary foods are a major source of non nutritional calories, and should be cut right back if you want to lose the belly fat.
• Substitute mashed avocado for butter or margarine. A study has shown that replacing 30g of margarine with 200g/d of avocado does not compromise weight loss and helps to increase healthy monounsaturated fatty acid intake.
• Eat rolled oats for breakfast or add oat bran to your morning cereal. Consumption of a whole-grain oat cereal as part of a dietary program for weight loss has been shown to be effective to help lose the belly fat. It also fills you up and helps to prevent mid morning snacking. Oats is a good source of soluble fiber, which has been shown to be effective in reducing visceral fat.
• Add nuts and seeds to your diet. Their slow absorption keeps you satisfied for longer. A study found that supplementing a low-calorie diet with almonds enhanced weight loss. Pistachios are among the lowest calorie nuts having 160 calories for each 30 gram portion and have been shown to be a “mindful snack” in terms of taking longer to eat and requiring the snacker to slow down and be more conscious of what has been consumed. But limit the quantity of nuts consumed a day, excessive nut consumption won’t help you to lose the belly fat.
• Choose dark chocolate with a cocoa butter content of 70% or more, researchers have found that persons that consumed dark chocolate had less cravings afterward compared to those that consumed milk chocolate.
• There is no quick way to lose the belly fat, apart from healthy nutritional choices, exercise needs to be a part of your lifestyle. According to research, reducing the size of abdominal fat cells takes more than cutting calories, results from a five-year study show that exercise should be added to the equation. Research has discovered that obese or overweight individuals who routinely Power Plate exercised were more successful at lasting weight loss and losing belly fat.

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