“Big Apple” is a nickname for New York City, but it could just as well refer to the whole country. Because Americans, research suggests, are becoming more and more apple-shaped per minute, adding inches to their bellies, which poses an immediate threat to their health, happiness and even their financial future. 54% of adults in the U.S. now have central obesity (colloquially referred to as “belly fat” and clinically defined as a waist over 35 inches in women and over 40 inches in men), increasing by at 46% in 1999. -2000, according to a study by the US Centers for Disease Control and Prevention.
The average waist circumference in the US has also increased to an average of 38.8 inches, by more than 1 inch in about a dozen years. It is more than a fashion crisis. Belly fat, or visceral fat, is the most dangerous type of fat that exists. This deadly fat wraps around the deep organs in the abdomen, increasing the risk of diabetes, heart disease, stroke and metabolic syndrome. You cannot see or pinch visceral fat and it is often associated with a large waist. Give it up and not only will you save your health, but you will also lose weight and cut your waist.
The good news is that you can start shedding both types of fat today with these healthy habits. And while you’re at it, add the 7 healthiest foods to eat right now to your diet.
How Bad Can Your Diet Coke Be Calorie Free? Belt-bustingly bad, say researchers. Researchers at the Center for Health Sciences at the University of Texas at San Antonio found that people who drank two or more dietary juices a day increased their size sixfold more than those who did not drink alcohol. Diet drinks are loaded with deceptively sweetened artificial sweeteners, which researchers say trick the metabolism into believing that sugar is on the way, increase insulin levels and change the body from a fat-burning state to a fat-storage state. .
For years, diet experts have been beating the drum “several small meals a day” – a diet that claims to “fuel metabolic fire!” Now, some researchers are singing a different song. A study published in the journal hepatology found that snacking between meals contributes to increased abdominal fat. Researchers say the findings suggest that three balanced meals may be the way to go. Try weaning off the snack car by freezing your morning bite first. Research suggests that mid-morning snacks tend to consume more during the day than afternoon snacks.
Food fats are like lovers. Some of them make you a better person, and others – as you often find out too late – are catastrophically harmful to your health. The good news is that unlike bad lovers, dietary fats come with red signals. The worst match for your apple-shaped figure? Saturated fats. A study published in the journal Diabetes found that while unsaturated fat can help reduce abdominal fat, saturated fat can increase waist size. Saturated fats, such as those found in pastries and red meat, “activate” certain genes that increase the storage of fat in the stomach, say researchers. Polyunsaturated fats, on the other hand, activate genes that reduce fat storage and improve insulin metabolism. At about 13 grams per ounce, walnuts are one of the best sources of food. Sprinkle a handful of oatmeal or lettuce on the belly salad. And if you’re looking for inspiration for a healthier meal, sign up for our newsletter to receive daily recipes and food news in your inbox!
High Intensity Interval Training (HIIT) has a bit of a moment. But when it comes to shrinking your belly, the strategy of starting and stopping exercise won’t get you anywhere … except in a pair of bigger pants, say the researchers. A study published in Obesity Journal found that people who exercised on an exercise bike for 24 minutes, three days a week, actually gained 0.7% of their abdominal fat in 12 weeks.
Meanwhile, dieters following the same diet as traditional aerobic exercise – 45 minutes of continuous moderate cycling three days a week – lost almost 3% of their abdominal fat in the same 3-month period. The study found that HIIT improved fitness, but suggested that the only evidence that supports interval training as an effective method of weight loss was research that used young people who were already weak and healthy. Remember: workouts are only half the equation.
There are slimming pills on the market that work. They are called beans. Researchers suggest that beans, because they are particularly rich in soluble fiber, can reduce the accumulation of abdominal fat deposits. A study by researchers at Wake Forest Baptist Medical Center found that for every 10-gram increase in soluble fiber consumed per day, visceral fat was reduced by 3.7% in five years. Fill, without filling, with just 1/2 cup of beans. If musical fruits tend to swell, stick to canned varieties that have softened enough to break down much of the gas-producing oligosaccharides.
Green tea and weight loss are a natural pair. Enjoying green tea throughout the morning has been shown to cut your waistline, but too much coffee has the opposite effect. What makes green tea so friendly with the waist are the compounds called catechins, cross-belly fat that explode adipose tissue by speeding up metabolism, increasing the release of fat from fat cells (especially in the stomach) and then accelerating the liver’s ability to burn fat. . . a American Journal of Physiology-Regulator The study found that 4 cups of green tea can increase exercise resistance by up to 24% while burning fat for energy. Meanwhile, an Australian study found that the same amount of coffee (5+ cups / day) doubled the visceral fat on the belly.
Carbohydrates themselves do not lead to belly fat; but the type, the researchers say. Whole grains are a staple food for the little ones. A study from Tufts University found that participants who ate three or more servings of whole grains a day (oats, quinoa, brown rice, wheat) had 10% less belly fat than people who ate the same amount. of calories from refined carbohydrates (white things: bread, rice, pasta). Further research is needed to find out exactly why, but the hypothesis is that it is related to the high-fiber, slow-burning properties of whole grains. When it comes to diet, to be unrefined it is a good thing!
Meet Piperine, the fat-throwing ninja! A powerful compound found in black pepper, piperine has been used in oriental medicine for centuries to treat a variety of health conditions, including inflammation and stomach problems. But a study in Journal of Agricultural and Food Chemistry found that piperine may also have a profound ability to reduce inflammation and interfere with the formation of new fat cells – a reaction known as adipogenesis, which results in a decrease in waistline, body fat and cholesterol level. More pepper, please!
What does an exotic vacation smell like and can help you lose belly fat faster than your favorite Zumba class? You caught: coconut oil. A study of 30 men in a journal ISRN Pharmacology found that only 2 tablespoons a day reduced the waist circumference by an average of 1.1 inches over the course of a month. What makes coconut oil superior to other fats is its medium chain triglycerides. Unlike long-chain fatty acids found in animal sources of saturated fats, coconut oil does not seem to raise your cholesterol and is more likely to be burned as energy than stored as fat. With about 117 calories per tablespoon, it is a caloric exchange almost identical to olive oil. In addition, its high smoke point makes coconut oil excellent for almost any dish, from eggs to fried.
It’s the dream of every chocolate maker: research now shows that consuming moderate amounts of dark chocolate can help you lose belly fat. A 2018 study found that at least one ounce (one serving) of dark chocolate each day showed a significant reduction in weight and BMI. Researchers say it has to do with flavonoids, heart-healthy chocolate compounds that have important antioxidant and anti-inflammatory properties. Just make sure you get a bar with at least 70 percent cocoa and stay away from “alkaline” stuff, which has a significantly low flavonoid content.