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SLIDESHOW
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Crunches Won’t Burn Belly Fat. These Tips Will. ( courtecy;-webMD )
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Your Best Ways to Beat Belly Fat
1/13
Get More Fiber
You don’t have to eat a
bag of Grandma’s prunes. Leafy greens, whole grains, nuts, and beans are all
good for keeping away the fat that stays deep in your belly. That’s called
visceral fat, and it’s the most dangerous kind because it can wrap around major
organs, including your liver, pancreas, and kidneys.
1/13
Forget These Two Things
There are no “super
foods” that burn off visceral fat. And you can’t tone it away with specific
moves like crunches. Instead, look for ways to upgrade your eating habits and
add activity every day. Think about your average week. Where might you be able
to make some changes?
1/13
The Best Thing You Can Do
While anyone can have
too much visceral fat, it’s more likely if you’ve got a lot of weight to lose.
As you start to take those pounds off, it will help your whole body, including
belly fat that’s hidden out of your sight.
1/13
Be Choosy About Fat
You can still have some!
But limit the “saturated” kind that’s in animal foods, coconut and palm oils,
and full-fat dairy. Keep the portions of those foods smaller than you might
normally do, for instance. And check nutrition labels to see how many
calories and how much fat is in a serving. Look for fats that are better for
you, too, like those from plant foods or fish such as salmon, tuna, and
mackerel that are rich in omega-3s.
1/13
Stop Trying to Outrun It
Still trying to “burn
off” that belly fat by pounding the pavement for hour upon hour? Research shows
that a few quick bursts of high-intensity exercise -- such as a 30-second
sprint or intense pullup set -- may be more effective, and easier to fit into your
schedule. You can add bursts of higher intensity to any workout. Just speed up
or work harder for a brief time, then drop back to a more mellow pace, and
repeat.
1/13
Sleep: the Goldilocks Formula
When it comes to weight
gain, shut-eye is a bit like porridge: Too little -- less than 5 hours -- may
mean more belly fat. But too much -- more than 8 hours -- can do that, too.
“Just right” seems to be around 6-8 hours. If you don’t sleep that much now, or
if you tend to toss and turn, try to go to bed a little earlier, relax before
bedtime, keep your bedroom cool, and try not to text and email right before you
turn in.
1/13
Forget a ‘Quick Fix’
Sorry, but cosmetic
surgery isn’t the solution here. Liposuction doesn’t reach inside the abdominal
wall. So it can’t get rid of visceral belly fat. Likewise, crash diets aren’t
the solution, either. You’re too likely to go off them. The slower, steadier
option -- lifestyle changes that you can commit to for a long time -- really is
the best bet.
1/13
Keep Calm
Are you stressed out?
That can make you eat more fat and sugar, and unleash the “stress hormone”
cortisol, which can boost belly fat. Stress also can make you sleep less,
exercise less, and drink more alcohol -- which can add belly fat, too. It’s a
great reason to take up meditation, work out, listen to music you love, or find
other healthy ways to unwind and relax.
1/13
Rethink Your Drink
Whether it’s a latte, a
regular soda, a mug of beer, or a glass of wine, it’s got calories. And when
you’re trying to unwind the numbers on the scale, water (or a smaller glass of
your favorite beverage) might be a better choice. If you drink alcohol, remember
that it just might make you throw your willpower out the window when you order
your meal, too.
1/13
Don’t Smoke
As if you need another
reason to quit. Smoking makes you more likely to store fat in your belly,
rather than your hips and thighs. And that’s bad. Oh, and it’s also a cause of
diabetes. And cancer. And heart disease. And lung disease. And … you get the
idea. If you’ve tried before, try again. Tell your doctor, so you can get
pointers on what might help you quit for good.
1/13
Don’t Rely on Clothing Sizes
One company’s size 14
could be another’s size 12. A better method is to measure your waist. If you’re
a woman, you want that number to be 35 inches or less. Men get up to 40 inches.
The reason? You may lower your chance of having a heart attack, a stroke, or
possibly certain types of cancer. A tape measure can’t check on visceral fat.
But along with the scale, it can help you track your weight loss.
1/13
Lift Weights
Think about hitting the
gym instead of the trail. In one study, healthy middle-aged men who did 20
minutes of daily weight training gained less abdominal fat than men who spent
the same time doing aerobic exercises, such as biking. Strength training is also
good for women -- and it won’t make you bulky. You still need to do some
cardio, but make sure strength training is in the mix.
This tool does not provide medical advice.
|
SLIDESHOW
|
|
Your Best Ways to Beat Belly Fat
1/13
Get More Fiber
You don’t have to eat a
bag of Grandma’s prunes. Leafy greens, whole grains, nuts, and beans are all
good for keeping away the fat that stays deep in your belly. That’s called
visceral fat, and it’s the most dangerous kind because it can wrap around major
organs, including your liver, pancreas, and kidneys.
1/13
Forget These Two Things
There are no “super
foods” that burn off visceral fat. And you can’t tone it away with specific
moves like crunches. Instead, look for ways to upgrade your eating habits and
add activity every day. Think about your average week. Where might you be able
to make some changes?
1/13
The Best Thing You Can Do
While anyone can have
too much visceral fat, it’s more likely if you’ve got a lot of weight to lose.
As you start to take those pounds off, it will help your whole body, including
belly fat that’s hidden out of your sight.
1/13
Be Choosy About Fat
You can still have some!
But limit the “saturated” kind that’s in animal foods, coconut and palm oils,
and full-fat dairy. Keep the portions of those foods smaller than you might
normally do, for instance. And check nutrition labels to see how many
calories and how much fat is in a serving. Look for fats that are better for
you, too, like those from plant foods or fish such as salmon, tuna, and
mackerel that are rich in omega-3s.
1/13
Stop Trying to Outrun It
Still trying to “burn
off” that belly fat by pounding the pavement for hour upon hour? Research shows
that a few quick bursts of high-intensity exercise -- such as a 30-second
sprint or intense pullup set -- may be more effective, and easier to fit into your
schedule. You can add bursts of higher intensity to any workout. Just speed up
or work harder for a brief time, then drop back to a more mellow pace, and
repeat.
1/13
Sleep: the Goldilocks Formula
When it comes to weight
gain, shut-eye is a bit like porridge: Too little -- less than 5 hours -- may
mean more belly fat. But too much -- more than 8 hours -- can do that, too.
“Just right” seems to be around 6-8 hours. If you don’t sleep that much now, or
if you tend to toss and turn, try to go to bed a little earlier, relax before
bedtime, keep your bedroom cool, and try not to text and email right before you
turn in.
1/13
Forget a ‘Quick Fix’
Sorry, but cosmetic
surgery isn’t the solution here. Liposuction doesn’t reach inside the abdominal
wall. So it can’t get rid of visceral belly fat. Likewise, crash diets aren’t
the solution, either. You’re too likely to go off them. The slower, steadier
option -- lifestyle changes that you can commit to for a long time -- really is
the best bet.
1/13
Keep Calm
Are you stressed out?
That can make you eat more fat and sugar, and unleash the “stress hormone”
cortisol, which can boost belly fat. Stress also can make you sleep less,
exercise less, and drink more alcohol -- which can add belly fat, too. It’s a
great reason to take up meditation, work out, listen to music you love, or find
other healthy ways to unwind and relax.
1/13
Rethink Your Drink
Whether it’s a latte, a
regular soda, a mug of beer, or a glass of wine, it’s got calories. And when
you’re trying to unwind the numbers on the scale, water (or a smaller glass of
your favorite beverage) might be a better choice. If you drink alcohol, remember
that it just might make you throw your willpower out the window when you order
your meal, too.
1/13
Don’t Smoke
As if you need another
reason to quit. Smoking makes you more likely to store fat in your belly,
rather than your hips and thighs. And that’s bad. Oh, and it’s also a cause of
diabetes. And cancer. And heart disease. And lung disease. And … you get the
idea. If you’ve tried before, try again. Tell your doctor, so you can get
pointers on what might help you quit for good.
1/13
Don’t Rely on Clothing Sizes
One company’s size 14
could be another’s size 12. A better method is to measure your waist. If you’re
a woman, you want that number to be 35 inches or less. Men get up to 40 inches.
The reason? You may lower your chance of having a heart attack, a stroke, or
possibly certain types of cancer. A tape measure can’t check on visceral fat.
But along with the scale, it can help you track your weight loss.
1/13
Lift Weights
Think about hitting the
gym instead of the trail. In one study, healthy middle-aged men who did 20
minutes of daily weight training gained less abdominal fat than men who spent
the same time doing aerobic exercises, such as biking. Strength training is also
good for women -- and it won’t make you bulky. You still need to do some
cardio, but make sure strength training is in the mix.
This tool does not provide medical advice.
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