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While carrying around excess fat anywhere on your body is problematic, research emerging in recent years suggests that high amounts of visceral fat – the kind that lies deep in your abdomen—is particularly dangerous. It causes inflammation and may increase your risk of diabetes, heart disease and certain types of cancers among other things. Research suggests consuming certain types of foods may help reduce visceral fat stores and no, they are not magical foods that will miraculously change your body composition.
You hear a lot about the benefits of whole grains and how they outshine their refined counterparts. Subjects were divided into two groups; both were required to follow a restricted calorie diet but one consumed whole grains while the others consumed refined – all other aspects of the diet were similar.
Another study, conducted in 2011, examined data from over 2,800 men and women who participated in the Framingham Heart Study.
Examples of whole grains include barley, brown rice, buckwheat, bulgur, millet, oatmeal and wild rice. While fats often get a bad name, they are not all created equal and more and more evidence is coming to light regarding the benefits of ‘’healthy’’ fats, such as monounsaturated fats.
A study appearing in the March 2007 issue of Diabetes Care compared the effects of three different types of diets on visceral fat. You can find monounsaturated fats in foods such as nuts, seeds avocados, olives and olive oil.
The fat lying deep in your abdomen is very active and it can negatively impact your health in numerous ways. About The Author: Kelli Cooper is a freelance writer who specializes in creating quality health content.
I will never use any method that has any affiliation with Chinese medicine and the terrible cruelty involved in obtaining these so called cures. A lot of people believe that they will be able to lose belly fat strictly through cardio workouts, but muscle building is also very important. Tom Corson-Knowles Blog by Tom Corson-Knowles is licensed under a Creative Commons Attribution-ShareAlike 3.0 Unported License. The contents of this Site, such as text, graphics, images, and other material contained on the Site ("Content") are for informational purposes only. If you are trying to get a flat tummy it can sometimes seem that no matter how hard you try, you just cannot seem to shift that stubborn belly fat.
There is a lot of false information around on right foods and exercises to help lose belly fat. The body can’t be forced to lose fat in a certain area by exercising the muscles directly under that area. So, is there any point to working your abs if ab exercises aren’t going to help reduce the fat around your belly. Incorporating ab exercises into a complete routine is the only way to get the flat tummy that you want.
For the best techniques and routines to get a flat tummy check out the Truth About Abs program. Developed Mike Geary, a Certified Nutrition Specialist and Certified Personal Trainer, the Truth About Abs program is the #1 ranked abdominals ebook in the world with over 539,000 readers in 163 countries to date. This entry was posted in BEST WAY TO LOSE BELLY FAT, HOW TO GET FLAT ABS FAST and tagged Exercise to Reduce Belly Fat, flat tummy, how to lose belly fat, Tips For Losing Belly Fat on November 8, 2013 by Flat Abs. If you’re in America, I’ve got you covered for Turkey Day.According to the Calorie Control Center, the average American can eat an average of 4,500 calories on Thanksgiving Day.

Yesterday at the gym, one of my fellow trainers was reviewing his client's weekly nutrition on the iPad. It's one of the top questions I get on the blog - how do I lose the roll of fat around my stomach?In today's video, your question will be answered. Smelling fresh green apples, bananas and pears can curb appetite and make sugary desserts less appealing, studies have shown. If a fruit basket on your desk attracts too many flies, try a simpler idea, like a shea butter-based scented lotion, which will have the same effect. A recent study found that fantasizing about eating an entire packet of your favorite candy before indulging may cause you to eat less of it. Hitting the drive-through can actually help you hit your target weight if you make the right call. It’s hard to squeeze in a workout before meeting friends for drinks, so you blow off…the workout, of course. While frozen produce has a nutrient density that’s often higher than fresh, canned foods don’t hold up. Thank you, Nature Valley, for meeting us here in 2015 with your ingenious new Bistro Cups Oatmeal. New studies suggest that stone fruits—like plums, peaches and nectarines—may help ward off belly fat, high cholesterol and insulin resistance. While it may sound counterintuitive, eating before going to a work dinner or happy hour can actually take off pounds.
While we are naturally drawn to quick fixes when it comes to weight loss in particular, the most effective solutions lie in the tried and true cornerstones of diet and exercise. I know we are always on the lookout for that magic bullet but it does not exist and probably never will.
While both groups experienced weight loss, eating whole grains appeared to cause a greater reduction in belly fat.
Researchers found whole grain consumption was linked to lower stores of visceral fat, even when other unhealthy lifestyle factors were taken into account. The Framingham data suggested the benefits of whole grain consumption were cancelled out if more than four servings of refined grains were consumed regularly.
They have been shown to benefit the heart and blood sugar levels ,and it appears they may be good for belly fat too. It is the best way to boost your weight loss because each pound of fat requires more calories and energy to maintain than a pound of fat. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. So, whilst doing loads of sit ups or crunches may increase your abdominal endurance or strength, it won’t burn off the fat in that area and help you to lose belly fat quickly. What you should be focusing on is losing overall body fat and gaining a little muscle.
Eating several small meals throughout the day will boost your metabolism and help you burn more calories. It’s about smart training and nutrition strategies to help you lose belly fat so that you can finally get the flat stomach you want. No matter who you ask—family, friends, colleagues, retirees, people in solitary confinement—everybody seems to be “crazy busy.” You’re crazy busy, too.
No wonder you don’t feel like you can find time to take care of yourself and finally get rid of that extra belly fat.

The scientists suggest this is because the produce makes you subconsciously think about making healthier choices. A study in theJournal of the Science of Food and Agriculture found that for some vegetables, canning degraded as much as 95 percent of the vitamin C and damaged every B vitamin in the food. It’s a packet of dried oats, a sleeve filled with nuts and dried fruit and a K-cup filled with flavoring. The belly-flattening properties of the fruit may come from powerful phenolic compounds that help modulate the expression of your fat genes. A series of studies out of Penn State found that noshing on an apple or a broth-based soup prior to sitting down to a restaurant meal can reduce total calorie intake by 20 percent. While no definitive diet has been established, it will certainly not hurt to experiment with what researchers have found thus far as they are generally healthy foods that offer numerous benefits. Research conducted at the University of Pennsylvania in 2008 suggests they may help reduce belly fat specifically. While their weight remained the same regardless of the eating plan, researchers found eating monounsaturated fats had the greatest impact on preventing fat from settling in the abdominal region. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. You need to monitor your portion sizes and make sure you’re eating less than you’re burning. Your core are the muscles in your abs and back which support your spine and keep your body stable and balanced. The key is working and exercising multiple muscles at the same time to build strength, work on stability and burn more calories during your workout. Everyone from your Mom to your college roommate to your boss expects immediate feedback to their latest email, Instagram or text message—while you’re crazy busy sharing your own.
With the average restaurant meal weighing in at 1,128 calories, saving 20 percent once a day could help you lose up to 23 pounds this year. Never disregard professional medical advice or delay in seeking it because of something you have read on this site! This means regular exercise with cardio, weight training and flexibility and a healthy, low-calorie diet.
Avoid processed foods, like canned, packaged or frozen foods and eat more naturally grown, hormone-free and pesticide-free foods. You can start losing weight now, in just minutes—no, seconds—a day, compliments of these tips from the New York Times bestselling book Zero Belly Diet. At Wendy’s, a Junior Bacon Cheeseburger will save you 210 calories over a Hot ‘N Juicy Quarter Pound Single. This trick works with spouses, too: A recent JAMA Internal Medicine study of nearly 4,000 couples found that people are more likely to stick to healthy habits like exercise when they team up with their partner. According to aJournal of the American College of Nutrition study, hot oatmeal is more effective than cold cereal at reducing hunger. A controlled diet without exercise will lead to some weight loss, but at some point you’ll reach a plateau.
Try this same trick at McDonald’s for breakfast: choose an Egg McMuffin over a Bacon, Egg & Cheese Bagel and you save 320 calories!

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