That Are Effective and Satisfying

Trying to lose belly fat because Summer is almost upon us… that’s what is motivating many of my Fitness Challenge clients. I hear comments about getting ready for swimsuit and shorts weather. If your midsection is your problem area, then I’ve got some good news for you. Belly fat responds well to exercise and small changes to your diet.

According to the author of The Complete Idiot’s Guide to Losing Belly Fat, Claire Wheeler, M.D. :  “Unlike fat in other places, belly fat is earmarked to provide quick energy in the event you need to fight, flee, or endure a famine. When you engage in moderate activity and cut calories, most of the fat you lose first will come from your belly.” That’s definitely good news. So what are the strategies to do just that?

1. Up Your Fiber

Eat more fiber, especially the kind you get from whole grains and green leafy vegetables. Not only are they more nutritious, they fill up your stomach so you’re less hungry. According to the Journal of Clinical Nutrition, people who only cut calories didn’t lose as much as those who ate 4 – 7 daily servings of whole grains a day. To lose belly fat realistically, find an eating program that you can stick to. Fiber can make you feel more satisfied and therefore less likely to cheat with unhealthy foods. Check out this list of foods that are belly fat busters.

2. Exercise 30 Minutes a Day

Aim to get 30 minutes a day because regular exercise burns calories and can increase your metabolism. Remember the fat around your middle is used for quick energy.  To lose belly fat means you need to burn more calories than you take in. Exercise doesn’t have to be drudgery. Find something that you can enjoy. If you want variety and group support, consider a boot camp workout with lifeSport Fitness!

3. Add Dairy to Lose Belly Fat

The University of Tennessee conducted a study around dairy and losing abdominal fat. They found that dieters who ate 6 ounces of fat-free yogurt with every meal lost 81% more abdominal fat than those who cut calories alone. Michael Zemel, PHD explains that “increasing calcium suppresses calcitriol, a hormone that promotes fat storage. Quashing calcitriol may also lower the production of cortisol, the hormone known to increase visceral fat.”

4. Increase Healthy Fats

Eating healthy fats also contribute to you feeling satisfied. Monounsaturated and polyunsaturated fats — found in nuts and oils — can help you stay lean. Add healthy fats like almond butter, avocado and olive oil  in moderate amounts to your diet. You’ll find that meals are more enjoyable and satisfying.

Have you found strategies to help you lose body fat?  Share them here in the comments section!

Photo Credits:

Dairy Cow     http://www.flickr.com/photos/dcysurfer/

Orange Slice  http://www.flickr.com/photos/danzen/