Are you intrigued by those Internet ads claiming to know "the secret to shedding belly fat" or "the one trick to losing belly fat"? If so, you're not alone. Americans spend countless hours and billions of dollars trying anything and everything to attain a flat stomach. But is there really a magic bullet — a fast and easy way to get rid of stubborn belly fat — as so many ads and commercials claim? Two experts from Rush, Rasa Kazlauskaite, MD , an endocrinologist with the Rush University Prevention Center , and Sheila Dugan, MD , a physical medicine and rehabilitation specialist , help guide you through the changes you need to make to lose that belly fat for good.
Subcutaneous fat is the looser fat that lets you "pinch an inch" and can accumulate just under the skin. When ads claim a "one trick" solution, remember that their main objective is to sell their product rather than to help you. Good marketing means one message, because it is hard to follow too many things at once. So they focus on one fad, and that tickles your curiosity and you click on the link to go their website.
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Typically there are many things you may need to improve to lose belly fat. But start by focusing on changing or improving just one thing. Then, once you conquer that first objective, you can move on to the next thing, and so on. One good place to begin improving your food choices is to eliminate sugary drinks — and not just soda, but juices. Sugar increases belly fat and fiber reduces belly fat; thus when you're juicing fruits, you're removing the fiber, leaving pure sugar.
So one quick fix, a very concrete fix, would be eliminating sugary drinks. Replacing sugary beverages with water will help dramatically cut down your sugar intake, and then once you've taken that step, you can figure out how to cut down on foods that are high in sugar. If you have a sweet tooth and need to put that final accent to your meal, eat an apple, melon or fresh berries.
Just remember, fruit is not a substitute for vegetables.
2. Read labels
The popular "flat belly diets"embrace much of the wisdom found in eating a Mediterranean diet, which helps everything from brain health to hearth health. The basic premise for both diets is eat foods rich in monosaturated fatty acids MUFA that may help reduce your belly fat storage. MUFA-rich foods include olive oil, nuts and seeds, avocodos, and fish.
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Eating yogurt regularly has also been found to be helpful in reducing belly fat. Another diet trend that promises results when it comes to belly fat: the apple cider vinegar diet. While animal studies have been promising, current research in humans has yet to show impressive results.
Losing Belly Fat: A Nutritionist's Top 5 Foods | fawzyzakhary.com
The data supporting the benefits of the Mediterranean diet, however, are real and cause for making some dietary changes. And remember that vegetables should always comprise at least half of your plate and be a mix of starchy like potatoes and nonstarchy ones your leafy greens, broccoli, etc. Eating the vegetables first will leave less room for other foods that aren't as healthy, because vegetable fiber is filling.
The single most important thing people can do to prevent the buildup of belly fat and get rid of existing belly fat is commit to physical activity, and better yet, a physical lifestyle.
Saturday 8 a. Closed Sunday. This benefit may not be covered by your plan. The information that is contained here does not guarantee benefits. Register for an account, log in, and set up future payments using auto pay. Prefer to speak to us directly? Call Red bell peppers Did you know a cup of bell peppers will give you three times the amount of vitamin C recommended for your daily intake?
Broccoli Similar to bell peppers, broccoli is high in vitamin C. Edamame High in fiber and nutrients, edamame acts as a great side to any meal because it helps you feel full for a long time. Diluted vinegar Apple cider vinegar is a trendy health food these days, but is it as great as it claims to be? She is currently working on launching her own podcast and loves baby foxes. Related Articles. Nutrition and Diet 3 Ways Cucumbers Can Keep You Healthy Cucumbers provide us with nutrients and endless healthy recipes, but they can help us to unwind, too.
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