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July 11, 2024

How Do You Get Rid of Belly Fat?

While some belly fat is normal and even protective, excess fat around your midsection can be uncomfortable and unhealthy. So what is belly fat? Belly fat is specifically excess adipose tissue surrounding your central abdomen. Unlike the belly fat we think of when we hear that descriptor, visceral fat, on the other hand, is not visible by the naked eye. Instead, it's fat that surrounds vital organs and is often referred to as "toxic" fat given that it can increase risk of heart disease, diabetes and certain cancers.

It might sound counter intuitive, however one way to reduce unhealthy, excess belly fat is by eating more dietary fat! I am not talking about any fat, but rather anti-inflammatory, plant-based fats such as nuts, seeds, avocado and extra-virgin olive oil.

Countless studies and research proves anti-inflammatory fats like avocadoes can promote healthier waistlines and reduce unhealthy, excessive body fat levels. For examples, the National Health and Examination Survey, finds that those who eat avocados regularly have a considerably lower body mass index, waist circumference, and body weight than people who don't.

Aim for about 4-5 servings per day of nuts, seeds, olive oil and avocado. Top your yogurt with slivered almonds, layer your sandwiches with sliced avocado, swap butter for heart-healthy EVOO and even consider soaking chia seeds in almond milk overnight for a delicious breakfast chia pudding.

Another approach to shedding central weight is to not eat less, but eat more! Eating more, specifically more fiber and lean protein foods throughout the day can help minimize pre-bedtime, empty-calorie snacking which can be a major contributor to adipose tissue build up.

According to a 2024 ZOE Snacking Study, subjects who snack after 9 PM have less favorable blood sugar levels and blood fat responses after eating than those who snack at other times.

So instead of skipping breakfast or pushing off lunch, remember that you can either eat a little more now, or you might need to eat a lot more later at a time when your body won't be able to metabolize it the same way.

Of course, that doesn't mean all night-time snacking is "bad" or off-limits. The point is to eat enough throughout the day to keep your fat-burning furnace activated and limit mindless or stress eating at night which can also disturb the natural circadian rhythm and restful sleep.

If you feel like you've tried everything and are still struggling with unwanted body fat, book an insurance-covered consultation with one of our weight loss experts. We accept most major health insurance plans. =)

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