Taste Life Blog

Bikinis and belly fat don’t seem to belong in the same sentence! Even if you don’t wear a bikini (I don’t anymore) summer is the perfect time to get out there and be the best you were born to be. Summer is meant for being outdoors and getting more fit!

Here are some tips and tricks from my esteemed Registered Dietitian Nutritionist colleagues to help you reduce your belly fat!

 

Diane Rishikof MS RDN LN

Belly fat is often caused by too much sugar. Glucose and fructose. Glucose causes insulin to spike and drive all that sugar into your fat cells, and fructose gets processed by the liver into fat and often shipped to your belly. So foods that have lots of table sugar (candy, cakes), processed starches (that get broken down easily into tons of glucose, like bread, pasta and muffins), and sugary drinks and candy (with high fructose corn syrup) are all good to avoid. You aren’t missing anything valuable by doing this either!

 

Joanne Arena, MS, RD

We are all genetically different when it comes to where our bodies carry fat, and 100 crunches a day may strengthen abdominal muscles but does not “burn” the fat in your tummy. Some people tend to be overly focused on their tummies and notice subtle changes, so I also recommend getting adequate protein in your diet as well as fluids (water) which may help prevent bloating (lots of vegans and vegetarians who are not educated tend to consume inadequate protein which can contribute to water retention….not a great feeling to someone obsessed with their tummy!). If a person is clearly healthy and fit, but appears to be overly focused on changing their body, it could be a sign they are trying to avoid dealing with some REAL problems in their life, and I often recommend consulting with a therapist who specializes in treating people with body image issues.

 

Katie Serbinski, MS RD

Watch your alcohol intake– along with the foods you eat while enjoying that beer or glass of wine. Calories from alcohol not only add up quickly, they are often accompanied by high-caloric and fat foods such as pizza, wings, and other fried foods.

 

Joey Gochnour, MEd, RD, CPT

Either lose weight if overweight by eating fewer calories, or build up your total body lean mass by progressively lifting heavier weights over time–i.e. get fit and strong.  Both can result in a lower body fat percentage.  Don’t do both at the same time.  You could just go have it liposuctioned at the doctor, but it will grow back if you didn’t make any permanent lifestyle changes–so I don’t recommend that.  The fat is there as a physiological response of your current lifestyle.

 

Erin Palinski Wade RD CDE LDN CPT

AVOID:

• Inflammatory foods trigger the insulin response, which means your body stores belly fat instead of burning it. The biggest trigger – refined carbs. So avoid the white flour and choose whole grain instead.
• Runner up: inflammatory fats, specifically trans fats – and food with partially hydrogenated oil should be left on the shelf.

ADD:

• Wild blueberries – these are packed full of antioxidants and animal studies have found they can not only boost heart health, but improve insulin sensitivity and reduce belly fat.
• Monounsaturated fats like avocado. Diets rich in these healthy fats are associated with smaller waistlines and improved heart health. In addition, the healthy fats keep you satisfied allowing you to eat less calories throughout the day.
• And get moving – the combination of cardio and resistance exercise is the best at lowering belly fat.

 

Dana Magee RD LD CLT

1. STRESS! – increases belly fat and then we can often work on managing stress.

2. Lack of SLEEP and 3. if they are having any insulin resistance and if that is a possibility have them get their A1C checked and compared to last testing to see if increasing, as well as checking insulin levels if they are increasing even with normal a1c.  If this is the case then take a look at components of meal intake carbohydrates, fat and protein proportions.

3. Another interesting factor especially for women is the progression of aging.  Studies are showing we need to stop the aging process and give validation that it is ok to gain weight. Studies are showing it is normal to gain 20# from age 20 to 60 just as it is normal to gain weight during puberty. Stay tuned.

 

Danielle Heuseveldt, RD LDN CHWC

When we’re staying up late, we’re more apt to eat low nutrient, energy dense foods and eat them mindlessly. Some research also suggests that sleep deprivation can shift our hunger and fullness hormones (and not in a good way). Sleep deprivation limits our ability to adequately manage our stress as well which is also linked with an increase in belly fat.

 

Tara Gidus, MS, RD, CSSD, LD/N

Of course there is no magical “cure” that will melt belly fat away, but there are certain foods that research has shown may help reduce fat around the midsection.  First, monounsaturated fats like nuts and seeds, olives, and avocados should be the primary source of fat.  Second, calcium-rich foods like lowfat Greek yogurt, milk, and cheese can be beneficial.  And finally, fiber-rich foods such as legumes, fruits, veggies, and whole grains can help to keep you full longer and keep things moving in the digestive tract.  Flat Belly Cookbook for Dummies has over 100 recipes with Flat Belly friendly ingredients—and they are all delicious!

 

Andrea Chernus, MS, RD, CDE, CSSD

I found a research article with the answer – though people don’t like this answer – a good amount of hard exercise! Aerobic conditioning and full body strength training.

 

Gita Patel MS RDN CDE CLT LD

One of the causes of belly fat is circulating cortisol. Circulating cortisol can be reduced through stress management, exercising and using the abdominal muscles, pulling them in with awareness, being aware of how you do not use them especially when sitting, walking, standing. Medications also help reduce cortisol levels.

Eating more plant foods such as vegetables, beans, lentils and legumes, nuts and seeds, fruits and herbs and cutting back on overeating high fat and sugar foods can also help reduce the belly fat.

Pick one baby step today! Good Luck! We can’t wait to hear what has worked for you.