Six pack Abs, certainly are top of many people's list for how they want to look. If you're middle-aged, have ever been pregnant, or every now and then indulge in too much food or one a lot ofbeers, you may have extra body weight to lose. So what's the best strategy for banishing belly fat? Is it as simple as adding certain foods to your diet, or doing particular exercises?
"There is no single solution, dieting, restricted food, or kind ofexercise that expresslytargets belly fat. But the good newsis belly fat is the first kind of fat you be likely to lose when you lose weight,"
No matter whether you're an "apple" shape with extra belly fat, or a "pear" with wide hips and thighs, when you lose weight, you'll most apt lose proportionately more from the abdominal region than in another place.
"Majority of persons who lose weight will lose it in the abdominal area before anyplace else -- and will lose proportionately more weight from the upper body," says Jensen, also a professor of medicine.
And the more weight you have to lose, the more speedily you're apt to startlosing your belly fat, experts say.
"Folks who are appreciably plump may see faster results in their belly than someone who has less to lose in that area, such as a postmenopausal pouch,"
Would eating Whole Grains help in reducing Belly Fat?
A recent study in the American Journal of Clinical Nutrition showedthat a calorie-controlled diet rich in whole grains trimmed extra fat from the waistline of obese subjects.
Study contributors who took a diet which had significant portions of whole grains(in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more weight from the abdominal area than another group that ate the same diet, but with all refined grains.
"Eating a diet rich in whole grains while reducing refined carbohydrates changes the glucose and insulin response and makes it easier to mobilize fat stores,"an expert says University.
According to a study, Subcutaneous Fat is harder to lose than Visceral Fat as Visceral fat is active metabolically and hence easier to lose with the right condititions and body type.
When you eat refined foods like white bread, it triggers a series of events, starting with elevated blood sugar levels followed by an increased insulin response, which canbegin fat to be deposited more effortlessly. But eating a diet rich in whole grains (which also be likely to be higher in fiber) helps improve insulin sensitivity. This, in turn helps the body more efficiently use blood glucose, lowers blood glucose levels, and reduces fat deposition.
The U.S. Department of Agriculture's 2005 Dietary Guidelines recommends that half of your grain servings come from whole grains.
"Eating whole grains exclusively may be difficult and unrealistic for many folks," says Rosenbloom. Instead, she recommends, "work toward consuming more whole grains, as they be predisposed to be high in fiber, which satisfies hunger for longer periods and helps you eat less than refined grains."
Will the Belly Fat be gone with the help of Monounsaturated Fats?
A recent diet book called The Flat Belly Diet posits the idea that you can lose belly fat by eating a 1,600-calorie diet rich in monounsaturated fats.
Most folks will lose weight on a 1,600-calorie diet. And there is little question that when it comes to choosing fats, the monounsaturated fatty acids (MUFAS) found in avocados, nuts, seeds, olives, soybeans, chocolate, olive and canola oils are among the best choices, with proven health benefits, such as reducing the risk of heart disease.
Experts opine that just by eating MUFAS only, while they are healthy fats, is not sufficient and cautions that they are still fats and have almost double the calories per gram
"Fats have to be controlled, because it is easy to overeat nuts or guacamole -- which can undo the health benefits by packing on the pounds," cautions Rosenbloom.
Can Exercise Flatten Your Abs?
IF you need to flatted your belly, just crunches wont do. If ab muscles are covered with
"If you want to lose weight and keep it off, you must eat a healthy, controlled-calorie diet and get regular exercise -- around 60 minutes a day of moderate activity, like brisk walking," says Rosenbloom.
And the harder you exercise, the more belly fat you may lose. Jensen suggests that those who engage in high-intensity aerobic exercise have a propensity to be leaner around the abdomen.
The Risks of excess Belly Fat
Why is it essential to lose belly fat? Carrying around extra pounds in your midsection is serious business. Extra weight in your midsection is more unsafe than fat around your hips and thighs, as visceral fat is worse for your health than the subcutaneous fat that sits under the skin."Diabetes, Metabolic Syndrome, and a number of Cardiovascular diseases are assiciated with the belly fat and extra weight in that area.," Jensen says.
Recent casestudies conducted related to Circulation have revealed that fat in the belly area is directly associated with increased inflammation and hardening of the arteries.Is Your Middle Too Big?
Outside the body mass index (BMI), waist circumference has been touted as a uncomplicated and reliable test to measure health, weight status, and hidden fat, says Rosenbloom.
To analyse your risk, use a soft tape measure. Lie down and wrap it around your natural waistline, located above your hip bone and below your belly button. Take the measurement without holding your breath or holding your stomach in.
If your waist is larger than 40 inches (for men) or 35 inches (for women), you have too much belly fat and are at risk for heart disease and other conditions. Best suggestion to improve your health is to lose weight , says Rosenbloom.
How do we tackle the Belly Fat situation?
What about the belly fat ... what does the scientific research evidence point to?
A diet that is rich in fruits, vegetables, whole grains, low-fat dairy, beans, nuts, seeds, along with lean meat, fish, eggs, and poultry has found to be, according to majority of research, be thefoundation for a diet that provides all the nutrients you need while helping to whittle your waistline.
The real top secret to losing belly fat is to lose weight on a balanced, calorie-controlled diet and exercise a minimuman hour a day.
![[Valid RSS feed]](http://www.look4articles.com/images/icon_Rss.png "XML Feed For RSS"){kind=icon}
Category Rss Feed
Print This Article
Add To Favorites
![[Valid RSS feed]](http://www.look4articles.com/images/rss.jpg "XML Feed For RSS")