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.
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.
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.
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.
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.
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.
Are abs really made in the kitchen?
ReplyDeleteGood Info!
ReplyDelete