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Belly Fat Blasting Foods

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WINTER PARK, Fla. (Ivanhoe Newswire) - Love handles, spare tire, muffin top; not only does that roll of flab around your middle make you look out of shape it also can have serious effects on your health. It can also increase your risk for heart disease, type 2 diabetes, and certain types of cancer.

If you want to blast belly bloat, holistic health coach Kate Henninger said it's all about eating smarter.

"I don't' think people realize how powerful the choices they make are," Kate Henniger told Ivanhoe.

Choose these super foods to help shrink your belly. First, blueberries. We know they're good for us, but a recent study in mice show the polyphenols found in blueberries can break down belly fat. So eat up.

Like blueberries, tart cherries, strawberries and raspberries also contain antioxidants that researchers at the University of Michigan found burn abdominal fat. Grapefruit packs a powerful fat smashing punch. A Louisiana State University study found those who ate half a grapefruit three times a day lost four pounds in 12 weeks, without changing the rest of their diet.

"The foods that you eat make a huge difference," Kate concluded.

Are you thirsty? Grab some green tea. Drinking up to five cups a day can help shed abdominal fat. Antioxidants found in the tea known as catechins, increase the release of fat from fat cells and tea is not the only drink brewing with fat blasting benefits.

You can try coffee as well. A study published in the journal Physiology and Behavior found the average metabolic rate of caffeinated java drinkers is 16 percent higher than those that drink decaf.

If you have caffeine concerns, stick with green tea. It only has about half as much caffeine as coffee. If you prefer to go decaf, go ahead and drink up. While the catechin count is lower in decaf green tea, there's still enough to help in your weight loss efforts.

RESEARCH SUMMARY

BELLY FAT: Your weight is largely determined by how you balance the calories you eat with the energy you burn. If you eat too much and exercise too little, you're likely to pack on excess pounds, including belly fat. However, aging also plays a role. Muscle mass gradually diminishes with age, and fat accounts for a greater percentage of your weight. Less muscle mass also decreases the rate at which your body uses calories, which can make it more challenging to maintain a healthy weight or lose excess pounds. (www.mayoclinic.com)

RISK FACTORS: An expanding waistline is sometimes considered the price of getting older. For women, this might be especially true after menopause, when body fat tends to shift from the arms, legs and hips to the abdomen. Yet an increase in belly fat can do more than make it hard to zip up your jeans, it can literally cause some serious health problems. Belly Fat produces hormones and other substances that can raise blood pressure, negatively alter good and bad cholesterol levels and impair the body's ability to use insulin (insulin resistance). An excessive amount of any fat, including visceral fat, also boosts estrogen levels. All of this can increase the risk of serious health problems, including:

  • Cardiovascular disease
  • Stroke
  • Type 2 diabetes
  • Breast cancer
  • Colorectal cancer (www.mayoclinic.com)

THINGS YOU DIDN'T KNOW: Fat doesn't just sit idle, there are some good qualities of fat. Fat provides a necessary cushion around vital organs. However, excess fat secretes a nasty substance that can be absorbed by those very same organs. Visceral fat cells release inflammatory compounds that can lead to insulin resistance and some cancers. Excess visceral fat is linked to greater risk of high blood pressure, type 2 diabetes, heart disease, dementia, and cancers of the breast, colon, and endometrium. (www.webmd.com)

HOW MUCH IS TOO MUCH: Most experts agree that, no matter what your weight, a waist circumference over 35 inches for a woman and over 40 for a man indicates that you may have unsafe levels of visceral fat. Here is a safe way to measure your waistline:

  • Stand up. Exhale before you measure -- do not suck in your breath.
  • Wrap the tape measure around your middle. It should go across your navel.
  • Make sure the bottom of the tape measure is just above your hip bones. It does not go higher up, even if you're narrower there (www.webmd.com)

LATEST BREAKTHROUGHS: So what can we do about that belly fat? exercise is a good starting point. A Duke University study found that people who exercised the equivalent of walking or jogging 12 miles per week put on no visceral fat, and those who exercised the equivalent of jogging 20 miles per week lost both visceral and subcutaneous fat. Next eat blueberries. A new study shows rats who ate a diet rich in blueberries lost abdominal fat – the kind of fat linked to heart disease and diabetes -- as well as experienced other health benefits like lowered cholesterol and improved glucose control even if their diet wasn't otherwise heart-healthy. Also eating tart cherries, strawberries, raspberries, and grapefruits was found to burn off that unwanted abdominal fat. (www.health.harvard.edu; www.webmd.com)

FOR MORE INFORMATION, CONTACT:

Kate Henninger
Holistic Health Coach
Katehenningerwellness@gmail.com

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