8 Ways to Lose Belly Fat and Live a Healthier Life
Maintaining a trim midsection does more than make you look great—it can help you live longer. Larger waistlines are linked to a higher risk of heart disease, diabetes and even cancer. Losing weight, especially belly fat, also improves blood vessel functioning and also improves sleep quality.
It’s impossible to target belly fat specifically when you diet. But losing weight overall will help shrink your waistline; more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you can’t see but that heightens health risks.
Here’s how to whittle down where it matters most.
Try curbing carbs instead of fats.
When researchers compared the effects on the heart of losing weight through a low-carbohydrate diet versus a low-fat diet for six months—each containing the same amount of calories—those on a low-carb diet lost an average of 10 pounds more than those on a low-fat diet—28.9 pounds versus 18.7 pounds. An extra benefit of the low-carb diet is that it produced a higher quality of weight loss. With weight loss, fat is reduced, but there is also often a loss of lean tissue (muscle), which is not desirable. On both diets, there was a loss of about 2 to 3 pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher on the low-carb diet.
Think eating plan, not diet.
Ultimately, you need to pick a healthy eating plan you can stick to. The benefit of a low-carb approach is that it simply involves learning better food choices—no calorie-counting is necessary. In general, a low-carb way of eating shifts your intake away from problem foods—those high in carbs and sugar and without much fiber, like bread, bagels and sodas—and toward high-fiber or high-protein choices, like vegetables, beans and healthy meats.
Keep moving.
Physical activity helps burn abdominal fat. “One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition. Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin —which would otherwise signal the body to hang on to fat—and causes the liver to use up fatty acids, especially those nearby visceral fat deposits, he says.
The amount of exercise you need for weight loss depends on your goals. For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise nearly every day.
Lift weights.
Adding even moderate strength training to aerobic exercise helps build lean muscle mass, which causes you to burn more calories throughout the entire day, both at rest and during exercise.
Become a label reader.
Compare and contrast brands. Some yogurts, for example, boast that they’re low in fat, but they’re higher in carbs and added sugars than others. Foods like gravy, mayonnaise, sauces and salad dressings often contain high amounts of fat and lots of calories.
Move away from processed foods.
The ingredients in packaged goods and snack foods are often heavy on trans fats, added sugar and added salt or sodium—three things that make it difficult to lose weight.
Focus on the way your clothes fit more than reading a scale.
As you add muscle mass and lose fat, the reading on your bathroom scale may not change much, but your pants will be looser. That’s a better mark of progress. Measured around, your waistline should be less than 35 inches if you’re a woman or less than 40 inches if you’re a man to reduce heart and diabetes risks.
Hang out with health-focused friends.
Research shows that you’re more apt to eat better and exercise more if your friends and family are doing the same.
Definitions
Obesity, Sugar and Heart Health
Over the last half century, obesity rates have skyrocketed. In 1962, 46 percent of adults in the U.S. were considered overweight or obese. By 2010, that figure had jumped to 75 percent.
Obesity is a complex problem with multiple causes. But among the likely suspects, sugar is high on the list. As sugar consumption has increased, so too has our national waistline. If you’re concerned about protecting your health and your heart, you might want to take a closer look at the sweet stuff in your life.
Does Sugar Contribute to Weight Gain?
The average American eats a whopping 20 teaspoons of sugar every day, according to U.S. government figures. That’s well above the American Heart Association’s recommendation of 6 teaspoons per day for women and 9 per day for men.
A variety of research has drawn a link between sugar consumption and excess body weight. “I don’t think we have enough evidence yet to suggest that sugar is the reason for obesity. “But there is enough evidence to say that elevated sugar consumption is an important contributor to weight gain.”
All those sweet snacks seem to be affecting the heart as well. In a study published in JAMA: Internal Medicine in 2014, researchers compared people who consumed a lot of added sugar (accounting for 17 to 21 percent of their total daily calories) with people who ate less sugar (just 8 percent of their total calories). Those in the high-sugar group had a 38 percent greater risk of dying from heart disease .
The Obesity-Heart Disease Link
Excess weight increases the risk of high blood pressure, high cholesterol and Type 2 diabetes . Research has shown that those factors usually explain the link between obesity and heart disease. “All of those factors make it more likely that someone will develop cardiovascular disease.
But obesity itself can be harmful even in the absence of those other conditions. Research found that after accounting for factors such as high blood pressure, high cholesterol and diabetes, obesity by itself increases the risk of heart failure.
In other words, there are many reasons to aim for a healthy weight. And cutting back on sugar is a good place to start.
How to Tame Your Sweet Tooth
Ready to cut back on the sweet stuff? Here are some tips to try:
- Avoid sodas and other sugar-sweetened beverages, which are among the top sources of added sugars.
- Reach for fruits instead of candy, cookies or other sweet treats.
- Read ingredient labels. Sugar is often hiding in places you wouldn’t expect it, such as spaghetti sauce and sandwich bread.
- Added sugars have a lot of aliases. When reading labels, keep an eye out for terms like corn sweetener, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, honey, lactose, malt syrup, maltose, molasses, raw sugar and sucrose.
Weight: A Silent Heart Risk
It’s long been known that when you’re overweight, you’re more apt to develop conditions like high blood pressure or diabetes that can lead to heart disease. researchers have shown that excess weight is more than an “accomplice” in the development of heart problems. The pounds themselves can cause heart muscle injury.
“Basically, being obese seems to be a ‘solo player’ associated with heart injury—that is, regardless of high blood pressure, elevated cholesterol and diabetes, “Down the road, this can lead to heart failure.”
The Weight–Heart Failure Connection
Heart failure is the organ’s inability to keep up efficiently with the demands placed on it. And it’s becoming more and more common. “Lots of factors can cause heart failure, and the obesity epidemic is likely a contributor,” he says. By 2030, one in five adults may have heart failure.
It’s new thinking that obesity itself can lead to heart failure—even in the absence of known markers for heart disease, such as high blood pressure, diabetes and elevated cholesterol.
Q&A: Can You Be “Fat, but Fit?”
Being very overweight puts you at risk for heart disease even if you seem otherwise healthy—that is, even if you don’t have high blood pressure, high cholesterol or diabetes. New research shows that it’s unwise to be lulled into a false sense of security about your heart health if you don’t have the more obvious signs of problems. “Obesity itself can be causing silent damage to your heart muscle,” he says.
Watch Weight, Lower Heart Risk
Patients and doctors alike often think “everything’s OK” in the absence of diabetes or hypertension. “But there may be silent heart injury going on. Take extra pounds seriously with these steps.
- Try to lose weight (if overweight) or control weight. “That’s one of the best strategies we now know of to reduce heart failure down the road,” Ndumele says.
- Know your heart disease risk. It’s smart to have your heart risk assessed and “know your numbers” (BMI, blood pressure, blood sugar, cholesterol).
- If you’re obese, be watchful for signs of heart failure. These include fatigue, shortness of breath and an irregular heartbeat.
- Realize that all weight loss helps. For every five-point increase in BMI, the risk of heart failure rose by 32 percent in the study.
5 Protein-Packed Foods for Healthy, Meatless Meals
For most of us, eating a little less meat could have health benefits. Research indicates that a balanced diet low in saturated fats helps reduce your risk of developing heart disease and other chronic conditions.
And while white meats and fish are swaps for red meat, which tends to be high in unhealthy fats, meatless options contain important vitamins, minerals and fiber not found in chicken and fish. nutritionists recommend five foods — high in protein and other nutrients, but with no meat — and explain their health benefits.
Eggs
Eggs are a great source of protein. And while in the past eggs had been associated with increased heart disease risk, there’s actually substantial evidence that for most people, eggs are not harmful. In general, eating a whole egg every day is beneficial. However, if you have diabetes or heart disease, keep your eggs to two or three a week.
No matter how you whip up your eggs, here are some other ways eating eggs helps your body:
- Breast health: Be sure to include the yolks in your egg dishes. They contain essential but hard-to-get nutrients such as choline, which helps lower rates of breast cancer.
- Eyes: The antioxidants in eggs may prevent macular degeneration and cataracts.
- Weight management: Studies have shown that if you eat eggs for breakfast, you may eat fewer calories during the day.
Meal suggestions: Keep hard-boiled eggs in the refrigerator for a quick snack, try an egg-and-spinach omelet for breakfast or have a spinach salad with a hard-boiled egg for dinner.
Tree Nuts
Tree nuts include walnuts, almonds and pecans — don’t confuse them with peanuts, which are legumes. Tree nuts are high in protein, fiber and heart-healthy fats. But remember, they are also high in calories so measure your portions carefully. A handful of tree nuts (about one ounce) is a healthy snack and helps with:
- Cholesterol: Almonds have fiber, vitamin E and monounsaturated fat, which help lower harmful LDL cholesterol levels. Walnuts have omega-3 fatty acids, which are good for heart health and help lower high LDL levels.
- Cancer: The vitamin E in tree nuts helps reduce the risk of breast, colon and prostate cancer. Brazil nuts contain selenium, an important mineral for reducing the risk of cancer.
- Brain health: The omega-3 in walnuts also boosts brain health.
- Skin: The vitamin E and monounsaturated fats help promote healthier skin.
Meal suggestions: Sprinkle nuts over a salad, stir into an omelet, drop a handful into a frittata or pack a handful in your lunch as a quick snack.
Legumes
Legumes include a range of beans and peas such as black beans, chickpeas and lentils. They’re loaded with protein, fiber and many key nutrients including calcium, potassium, magnesium and iron. Don’t let their small size fool you. They pack a powerful health punch for:
- Diabetes and cholesterol: The fiber in legumes does double duty. It helps stabilize blood sugars, which is good for those with diabetes, and helps lower cholesterol.
- Cancer: Legumes are full of antioxidants, meaning they help reduce cancer risk.
- Weight management: The fiber in legumes also helps you feel fuller faster, which may help prevent overeating.
Meal suggestions: Add to salads, stuffed baked potatoes and vegetarian chili, or puree for a sandwich spread. If you’re getting beans in a can, look for a label that says “no sodium added.” Otherwise, be sure to rinse canned beans well in water since they’re usually packed in a high-sodium liquid.
Soy
Whole soy foods, such as edamame, tofu, tempeh, soy milk and soy nuts, are great sources of lean protein. Unlike most vegetarian proteins, soy is a complete protein, providing all the essential amino acids for optimal use by your body. Processed soy ingredients, such as those found in bars and snack foods, leave out many nutritional components. So stick with whole soy to get the best nutritional value and to reap maximum health benefits such as:
- Heart health and cholesterol: Soy is plant-based so it’s low in saturated fat and cholesterol-free. Some research suggests that soy may help lower cholesterol levels. Folate, vitamins B6 and B12, calcium, magnesium and potassium, all found in soy, help lower your risk of heart disease.
- Hair, teeth, bones: With its folate and vitamins B6 and B12, soy nourishes your scalp, hair follicles and growing hair. The calcium in soy helps keep teeth and bones strong.
- Mood, PMS, migraines: Folate contributes to serotonin levels, so soy may help boost your mood. Vitamin B6 and calcium may ease premenstrual syndrome (PMS) symptoms, and magnesium may help decrease migraines.
- Weight management: The nutrients in soy help you maintain a healthy weight and increase your lean muscle mass.
Meal suggestion: For a healthy, 100-calorie snack, boil 1/2 cup of edamame. When cooled, sprinkle with a touch of sea salt. This is a mindful snack since you have to pinch the pods to remove the bean, allowing time to appreciate your food.
Yogurt
Your gastrointestinal tract — and your taste buds — can benefit from yogurt. When planning meals, remember that Greek yogurt is higher in protein, regular yogurt is higher in calcium and kefir (a yogurt-like drink) is higher in probiotics. No matter what your preference of yogurt flavors or styles, you can enjoy these benefits:
- Digestive health: Yogurt helps maintain the billions of good bacteria you need for a healthy digestive and immune system. Plus, the bacteria in yogurt help the body break down and absorb critical nutrients.
- Bone health: The calcium and protein in yogurt help make bones strong.
Meal suggestion: Mix a handful of almonds into yogurt for a healthy snack.
It’s always a good idea to talk to your primary care physician or a nutritionist as you start adding — or subtracting — foods to or from your diet.
