Registered Dietitian’s Top Advice for Losing Belly Fat: Cut Out Sugary Foods
If you’re struggling with belly fat, you’re not alone. Katherine Brooking, a registered dietitian, says that belly fat is common and hard to lose. There are many reasons for belly fat, like genetics, menopause, lack of exercise, and overeating. Even though many diets claim to target belly fat specifically, that’s not possible. However, losing overall weight will help reduce belly fat too. Here’s what you need to know.
Stop Eating Sugary Foods
Brooking advises her clients to stop or limit eating high-calorie, sugary foods like doughnuts, cakes, cookies, candy, and ice cream. Studies show that these foods, called hyper-palatable foods, are the main culprits behind excess belly fat.
Ease Into Healthier Choices
If sugary foods are a big part of your diet, it might be tough to stop immediately. Instead, make them a small part of your diet. Treat yourself to sweets occasionally (like once a week), and focus on eating whole foods such as fruits, vegetables, whole grains, nuts, lean proteins (like poultry, fish, tofu, beans, and legumes), and healthy fats (like olive oil and avocado). These foods are full of essential vitamins and minerals and help keep you full longer, reducing the chance of overeating. To manage your sweet tooth, try fresh and dried fruits like prunes, berries, pears, and pineapple.
Other Tips to Lose Belly Fat
- Cook at Home: Eating out often leads to consuming more calories, especially from fat and sugar. Cooking at home helps control what you eat and saves money. If you eat out, consider sharing meals or choosing smaller appetizers.
- Choose Low-Calorie Drinks: Avoid high-calorie drinks like soda, sugary coffee, and alcohol. Instead, opt for water, seltzer with a splash of juice, or unsweetened tea or coffee.
- Exercise Regularly: Combining calorie reduction with exercise is essential for losing belly fat. Include strength training and cardio exercises in your routine. Aim for at least 30 minutes of exercise most days of the week.
- Get Enough Sleep: Good sleep helps control appetite and maintain a healthy weight. Lack of sleep disrupts appetite-regulating hormones and increases stress hormone cortisol, which can lead to belly fat. Aim for 7-8 hours of sleep in a cool, dark room without distractions.
Following these tips can make losing belly fat more manageable. Remember, you don’t need to deprive yourself entirely, just be mindful of your diet, especially regarding high-calorie, processed foods.
This information is sourced from an article by Katherine Brooking in Parade.
https://parade.com/health/belly-fat-related-habit-to-stop-according-to-a-registered-dietitian