Although abdominal obesity poses serious health risks for both men and women, a 16-year study of women in the United States revealed that belly fat, even in women with normal weight, went hand in hand with mortality from cardiovascular disease and cancer. Women tend to gain weight in the midsection as they grown older due to hormonal changes and genetic factors. While nothing can be done to prevent aging or hormonal changes in women, some nutritional choices and lifestyle changes can go a long way in fighting belly fat and achieving a slimmer waist.
Eat a Low Glycemic Diet
Familiarize yourself with the glycemic index (GI) of common foods and tailor your diet around foods lower on the GI. Scientific evidence from a study published in the American Journal of Clinical Nutrition in 2005 suggests that a while a high GI diet may promote abdominal obesity, a low GI one may actually help get rid of fat in the midsection. Choose foods with a low GI that balance blood sugar levels such as beans, lentils, vegetables and fruits. Avoid junk foods higher on the glycemic index such as white bread, pastries and sugary sodas.
Get your Carbohydrate Servings from Whole Grains
Get all your servings of grain for the day from antioxidant and fiber rich whole grains instead of refined grains. A January 2008 study published in the American Journal of Clinical Nutrition showed that a restricted calorie, whole grain-rich diet reduced belly fat better than one that contained refined grains with the same number of calories. Replace that breakfast pastry with a bowl of steel cut oatmeal, white rice with brown rice and a side of vegetables, and wheat bread with sprouted grain bread.
Choose Monounsturated Fats
Replace saturated fats and trans-fats with monounsaturated fats (MUFAS) in your diet. Include many servings of olive oil, nuts and avocados while limiting the total caloric intake in a day. A study published in the journal Diabetes Care in 2007 reported that a diet rich in MUFAS prevented insulin resistance and fat accumulation in the midsection better than a carbohydrate rich diet.
Drink Green Tea
Drink several cups of unsweetened green tea instead of sugary sodas or other beverages. While the catechins in green tea have many health benefits, a 2009 study published in The Journal of Nutrition showed that these beneficial green tea compounds when combined with exercise targeted belly fat better than exercise alone.
Exercise Regularly
Incorporate moderate intensity exercise routine into your daily schedule. Also try tummy toning routines that target the deeper and lower abdominal muscles such as pelvic tilts and lifts. The Mayo Clinic recommends regular aerobic exercise, strength training, and targeted abdominal exercises for a slimmer midsection for women.
Sources:
- The Mayo Clinic; Belly Fat in Women; How to Keep it off. (Accessed, March 11, 2011)
- The American Journal of Clinical Nutrition; Dietary Glycemic Index and Load, Measures of Glucose Metabolism, and Body Fat Distribution in Older Adults. (Accessed March 1, 2011)
- The American Journal of Clinical Nutrition; The Effects of a Whole Grain-Enriched Hypocaloric Diet on Cardiovascular Disease Risk Factors in Men and Women with Metabolic Syndrome. (Accessed, March 1, 2011)
- Diabetes Care; Monounsaturated Fat-Rich Diet Prevents Central Body Fat Distribution. (Accessed, March 1, 2011)
- The Journal of Nutrition; Green Tea Catechin Consumption Enhances Exercise-Induced Abdominal Fat Loss in Overweight and Obese Adults. (Accessed, March 3, 2011)
Arathi Srikantaiah - Arathi Srikantaiah is a freelance writer based in the Pacific Northwest. She has been writing travel, education, green living and health ...
