‘Tis the season to get rid of belly fat. Actually, that starts next week. This is still the season to gain it for most people. They’ll be making all sorts of promises they have every intention of, but little chance of actually keeping vis-a-vis their fat loss goals for the new year. Here is how to get rid of belly fat and get an early start on the same new year’s resolution you made last year. With a bit of luck, you’ll hit your goal this time around.
It’s Not All The Same
Belly fat is also known as visceral fat, and, as scientists are discovering, it’s far more than simply little top for your muffin. It has a life all its own, which is one of the reasons it’s so damn difficult to lose. Lose it you must, though, as most of the latest research indicates that your mortality rate heads for the roof should you let it keep hanging around.
How’s it different from other fat? The jiggly fat you see is called subcutaneous fat, and lies under the skin, but primarily on top of the muscle, hence it’s name. Visceral fat, on the other hand is beneath your abdominal muscle. It’s packed around your internal organs, the way ice surrounded that half rack of Bud Light in the cooler you took to the last tailgate party.
That brings up the natural question; how to go about it? Fortunately that’s one of those things that is fairly simple. Simple shouldn’t be confused with easy however, and simple though it may be, it’s also next to impossible for many people.
Here is a diet and exercise program for your new year that is easy to follow, highly effective, and yes, simple.
Keeping belly fat low is a numbers game. Lower calories taken in than expended equals fat loss. What’s that? You’ve heard that before? Sure you have, and with good reason. It’s because it’s the ONLY way to lose fat, belly or otherwise. It’s how you arrive there, and what you can do to arrest visceral fat’s powerful inside advantage that is important.
Blinded Me With Science
Fortunately, science is your friend in the belly fat fight, and thanks to talented researchers spending millions of taxpayer and donor dollars, answers to the question are forthcoming. A new study released by a Wake Forest Baptist Medical Center team led by Assistant professor of Internal Medicine Dr. Kristen Hairston, M.D reveals that there is one vital cog in the belly fat reduction wheel you can put to use at once to start deflating your own mid section.
The team found that soluble fiber was devastatingly effective at melting test subjects’ fat away where it mattered most. In fact she went so far as to say “Our study found that making a few simple changes can have a big health impact.” By simple, she’s talking about adding a mere 10 grams of soluble fiber to the average diet.
Unlike some studies, which look at only a few money hungry university students looking to earn a quick study buck, this one comprised a much more significant sample size; 1,114. No skin fold or hydrostatic fat level tests were used here. To ensure accuracy, researchers employed CAT scans, as that is the only 100% reliable method to look at the kind of fat in question.
What they found with all their high-tech doodads was startling. The aforementioned 10 fiber grams was responsible for lowering the participants’ visceral fat levels, although the other fat levels either remained the same or experienced a much smaller reduction.
That means that increasing soluble fiber intake is effective at targeting belly fat like some sort of medical smart bomb. The great thing is that this fiber can be found in all sorts of tasty foods, and you won’t get stuck eating some of that garbage you’ve subjected yourself to on occasion.
The “Get Rid of Belly Fat Diet”
First, a quick diet tip: Use a smaller dish. That makes thor portions look bigger. When you’ve got the mondo, man-sized plate, you’re likely to over-serve yourself, something McDonalds and Burger King maker far too easy already. No reason to super size your own portions. It will also make you go back for seconds, making you think more about it, and increasing the time it takes to eat, which helps you feel full, while eating less.
Mix and match these, and as I’ve posted about here plenty of times before, instead of three large meals, divvy it up some, and eat 5 or 6 smaller ones for better nutrient absorption. Also, if you eat too much at once and your body can;t use it right then, it gets stored as fat.
IMPORTANT: Three foods to avoid through all this:
White flour, white rice, and most importantly, white (or other refined) sugar.
Super easy here. Walk briskly for 20 minutes, three times a week. If you can nplay some tennis, racquet ball, or run, by all means do so.
Hit the weights for 15 minutes, 3 times a week. This is not a detailed plan, I’ll post that later, and I have plenty of weigh programs on previous posts, but just 3 sets each of squats, bench press, and power cleans. Use a weight you can do 8 -10 times with some effort. If it’s been a while since you’ve hit the gym (or have so far avoided it entirely) go at it slowly at first, and always warm up thoroughly before beginning. Even at this level, checking with your doc first is a must before you start.
Weight training will help you gain muscle and burn more calories even when resting, so you’ll have that going for you.
The “Get Rid of Belly Fat Meal Plan”
Scrambled Eggs w/ tomato, green onions, and spinach – Yes, you can eat the whites and yolks. You’re not cutting up for a bodybuilding competition here. There is simply too much good stuff in the yolks to throw away. Pepper and herb seasoning is great, but watch the salt, although a pinch won’t hurt anything. One key to dietary success is that you can’t make it painful. Humans are great at avoiding pain, and if you make any diet too painful, that’s exactly what you’ll end up doing.
Breakfast sandwich with: 3 oz. Turkey breast portion & 1 egg, slice of low fat mozzarella cheese, on a whole grain English muffin. Eat an apple along with that to get vitamins and fiber. Apples have fructose, but are low glycemic index, meaning their sugars cause relatively slow increases in your blood glucose levels (that’s an important point for fat loss)
4-6 oz oatmeal with 1 scoop of naturally flavored and sweetened protein powder. I like vanilla and chocolate flavored ones.
Chicken breast spinach salad (Subway has one for $5.00, if you’re out and about, and want to see Jared). Add in plenty of other veggies, such as green pepper, which is an excellent source of vitamin C. Leave off the fat/mayo based dressings such as Blu Cheese (easy for me, as the stuff makes me want to hurl) and Ranch, in favor of olive oil and vinagar.
Toasted turkey breast sandwich on thin bun with thin cheese slice, tomato, mushrooms, and green onion. Toast everything but the tomato and add that post-tosting. Have a salad with that too, if you’re hankering for something a bit more substantial. The same dressing rules apply.
Easy Homemade Chicken Chili with black beans, kidney beans, and pinto beans. This is a tri-bean taste treat.
Use 1lb turkey breast, either ground or shredded. Brown it first in a pan. As you’re browning, add chili powder, to taste (start with 3 tbsp), a tbsp of minced garlic, and ½ a chopped onion to season the meat. Add 1 can of Mexican seasoned, stewed tomatoes, and 2 cans of tomato sauce to the meat, along with 4 chopped Jalapenos. Add the other ½ of the onion you used to season the meat with, 1 can black beans, 1 can pinto beans, and 2 can kidney beans. Bring to a slow boil, then simmer covered on low heat for about 1 hour.
Chili is very personal. You’ll probably want to mess around with this to get it how you like it. For example, it’s better with raw beans, but that takes 24 hrs to do right.
Veggie chicken spaghetti, sans noodles. This is one of my favorites, but…….
Anyway, brown about 8 chicken tenders in olive oil and minced garlic. Chop them into bite sized pieces as you brown them.
Add in fresh mushrooms, onions, black olives (probably not fresh, these), broccoli, green and red sweet peppers, and some zucchini, if you like the stuff. Add in about 1 tsp each of basil and oregano.
Sautee’ the veggies and chicken in the garlic and seasoning. After about 3 minutes, add in a jar of spaghetti sauce and cook it down some. That usually takes about 5 – 7 minutes.
Be careful, many store bought spaghetti sauces are loaded with sugar. Check the label, and find the lowest one. I like either Classico spaghetti sauce or Costco’s Kirkland Signature Marinara sauce. In a pinch, good old Ragu works fine too, but use the original, it has about 40% less sugar than their other varieties.
Poach fish and steamed veggies. This is super healthy, great tasting, and easy to make. You can use many kinds of fish, but check with the USDA to see about which are contaminated. That’s a sad commentary on the world we live in, but it’s the way it is. Pregnant women should be particularly careful about mercury.
Salmon is usually pretty safe, and it’s very good for you, as well. When you’re poaching it, add in your favorite seasonings to taste. The same goes for the veggies, steam and season.
The sheer numbers of variations available mean you could almost eat this every day. Just change up the fish and veggies for a new meal each time.
Blackened chicken breast with whole grain pasta and veggies. – Start the pasta cooking. Blacken the chicken in a pan with olive oil and blacken seasoning. When it’s nearly done, cut it into bite sized pieces and continue blackening. Just before you finish, add in the cooked and drained pasta, and a tbsp of olive oil. Cook the pasta and blackened chicken together, and add mushrooms, snap peas, sweet onions, green onions, and broccoli crowns. Stir fry until you get the veggies how you like them. Mmmm, Mmmm
If you want to know how to get rid of belly fat so you have some resolution resolution, that’s the plan it takes to do it. The keys are:
None of the white foods of death (White rice, flour, and sugar)
Implement the exercise plan above
Eat 5 – 6 small, healthy meals each day, and be sure and get your 10+ grams of soluble fiber daily.
Now, go and have a happy holidays!