Not all fat is the same -- it’s a concept that doctors have just recently begun to clearly understand. Obesity is on the rise in this country, in part, because of unhealthy eating habits. The Centers for Disease Control and Prevention estimates around one-third of adults in the U.S. are clinically obese. Being overweight puts you at risk for chronic illnesses like diabetes and heart disease. It also stresses the joints to the point that there is damage to the knees, hips and back.
It turns out that fat distribution is a critical issue, as well. A large waist circumference indicates deep belly fat and that raises your risk factor exponentially, especially for life-threatening illnesses like colorectal cancer, hypertension and sleep apnea. Visual belly fat accumulates between the organs in the abdomen and that excess padding reduces muscle mass and increases your odds of premature death, explains the Mayo Clinic.
Obviously, you don’t have any control over where fat tends to settle when you gain weight, but maybe you can target that fat as you try to burn calories and lose pounds. Diet plays a significant role in just about everything you do including how you burn fat. Certain “superfoods” enhance your chances of losing the visual fat lodged in your belly and improving your overall health. Consider five foods you can add to your meal plan that focuses on belly fat.
What is a capsinoid? It’s not something you see on a label in the grocery store. Capsinoids means really spicy foods and, specifically, chili peppers. The term capsinoids refers to a substance found in these hot peppers. A 2012 study published in The American Journal of Clinical Nutrition confirms that capsinoids ignite the body’s furnace so it burns more energy and eliminates fat. There is evidence that it specifically targets belly fat, as well.
Not of fan of chili peppers? No worries, you can get the same effect with a little chili powder. Look for recipes that could benefit from a little extra spice and add a chili powder when you cook them. It can go on anything from your morning eggs to the sandwich you made for lunch to the salad you enjoy at dinner.
What about other kinds of peppers? Capsinoids are only found in the really spicy kind, but you can get some benefit from milder peppers too. Bell peppers, for example, are rich in vitamin C, which is a powerful antioxidant. They might not have the same belly fat burning element, but they can help you feel better and lose weight.
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Researchers at the University of Arizona challenged their study participants to eat one-half of a grapefruit at every meal. These scientists wanted to investigate the hypothesis that eating grapefruit burns belly fat and provides other health benefits like:
- Lowering blood pressure
- Reducing inflammation
- Improving lipids profile
What they found was the people that stuck to the plan of eating one-half a grapefruit with before each meal did lose an average of one inch of fat off their waists. If you don’t like grapefruit, look for ways to add it to other foods like smoothies, salads and even as part of a citrus juice marinade for chicken or fish.
3. Amp Up the Lean Protein
In the world of science, protein is known as the building block for just about everything including muscle. Focusing your diet to include the right balance of lean proteins is a practical long-term approach to eliminating excess belly fat. Protein can help you burn as much as 100 extra calories a day and reduce cravings for the fatty foods you shouldn’t eat.
A 2012 study published in Nutrition & Metabolism found that dietary protein was linked to less belly fat, too. In other words, if you do have a craving for a snack or treat, pick something high protein to reduce the chance of those extra calories turning into belly fat. Some good lean protein choices include:
- Chicken without the skin
If you chose to eat nuts, be mindful of your calorie and fat intake. Nuts offer many health benefits like healthy fat and protein, but they are high in calories, so a little goes a long way.
The tarter the better when you look to add cherries to your diet. Tart cherries are packed with melatonin, a hormone that improves your sleep. Good sleep habits are one of the key factors in effective weight loss and belly fat burning. The melatonin found in these cherries is also a powerful antioxidant, so it protects the cells from free-radical damage that can lead to cancer and other diseases like Alzheimer’s.
There is no rule that says you have to eat cherries whole, either, although they do make a tasty snack. If you prefer, consider adding some tart cherry juice to your morning routine and reap the benefits.
You probably already know that fish is rich in omega-3 fatty acid and that is good for your heart. What you might not realize is oily fish like salmon improves sleep and helps you burn fat. Fish is mostly protein and the body must work harder to digest it and that requires energy. More protein builds up muscle mass, as well, and better abs mean less belly fat.
Not a fish eater? It’s okay, get omega-3 from:
- Dark, leafy greens
If you do want to add a couple portions of fish to your weekly diet plan, look for heart-healthy salmon, halibut and sardines.
What you eat is important when it comes to losing belly fat, but what you don’t eat matters, too. If you are serious about improving your health, stay away from processed foods, sugar, sodas and fatty foods.
Belly fat isn’t about how you look, it’s about how you feel. There is a direct link between excess abdominal fat and serious health problems, so it’s time to make some changes in how you think and eat.