Target midsection weight loss
Eating a healthy diet can help you lose belly fat, the Mayo Clinic advises. Start reading nutrition labels when you buy food, and avoid products with saturated fats. A toned woman standing in the kitchen with healthy snacks and a glass of water. Research into the eating habits of 2,800 subjects, published in the American Journal of Clinical Nutrition in 2010, found that refined-grain intake has direct links to both subcutaneous and visceral abdominal fat. The types of food you choose are likely playing a role in your midsection weight gain. Saturated fats are found in animal foods like meat, full-fat dairy and butter, while polyunsaturated fats occur in plant-based oils and in fish. She is Board Certified in holistic nutrition and a Certified Food and Spirit Practitioner. Increasing your consumption of whole grains like whole wheat bread and pasta, oatmeal, brown rice, barley, quinoa and millet can help trim your midsection. The Centers for Disease Control and Prevention recommend at least 150 minutes of physical activity each week. Nicki Howell started her professional writing career in 2002, specializing in areas such as health, fitness and personal finance. Extra weight around your midsection is difficult to target, the Mayo Clinic explains. Stomach fat cells appear to produce hormones that are linked to insulin resistance, increasing the risk for type 2 diabetes, the Mayo Clinic explains. Martinac runs a holistic health counseling practice and has written extensively on nutrition for various websites. Reduce consumption of simple carbohydrates, such as white rice and refined breads, the clinic recommends. The most effective method for targeting weight around the midsection is a healthy eating and exercise plan, which can help you lose weight throughout your body. She has been published at health care websites, such as HealthTree, and is a ghostwriter for a variety of small health care organizations. A study published in the journal Diabetes in 2014 found that subjects with greater intake of saturated fats accumulated more visceral abdominal fat than those with higher intakes of polyunsaturated fat.
This type of midsection weight gain can disrupt normal hormone function, and has links to both cardiovascular disease and diabetes. A healthy diet plan should also include physical activity, recommends the American Heart Association. This fat can be unsightly and bothersome, adding to your overall weight gain. She earned a Bachelor of Science in business administration from Portland State University. Of greatest concern are waist measurements of 35 inches or more in women and 40 inches or more in men. For example, rollerblading burns 913 calories in a 60-minute session, the Mayo Clinic notes. Making these changes will assist in weight loss around the midsection. This fat builds up slowly and can be hard to get rid of. Consult your doctor before beginning any new diet or exercise regimen. For example, you can cut out 1,750 calories out of your diet each week and burn an extra 1,750 calories through exercise for a 1-pound weekly weight loss. This issue is caused by a variety of factors, including the aging process, unhealthy diet and inactivity. The fats you choose may also be to blame. A woman pinches extra fat around her midsection. Adult men, women after menopause, people who have more than a few alcoholic drinks daily, and smokers are more likely to see their midsections bulge, says Zelman. Paula Martinac holds a Master of Science in health and nutrition education from Hawthorn University, with an emphasis on healthy aging, cancer prevention, weight control and stress management. Instead, eat a diet rich in whole grains, fruits and vegetables. You can trim calories through diet and exercise.
