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Welcome to bites radio, a podcast for mindful foodies and conscious consumers. Registered dietitian, Vanessa Jane, serves up simple and easy ways to understand the connection between what you eat and how you feel. Forget the yo-yo dieting and listen in as we uncover easy to follow tips to eating and living healthy.Vanessa Jane, RD:
Hello everyone. We are back with another episode here on bites radio. Once again, I am your host and registered dietitian, Vanessa Jane, coming at you today with one of the most asked questions that I get during nutrition consults and with clients..belly fat...How to get rid of it. What exactly is it? How did it get there in the first place? And is it true that some foods burn belly fat better than others. After you are done listening today, I want you to pop on over to Google and type in how to burn belly fat. And I can guarantee you that most of those articles are going to say something along the lines of "miracle foods that burn belly fat" or "physicians are upset because women lost 30 pounds in two days". None of that is true. So let's jump right into the facts of this topic. Are there really certain foods that burn belly fat better than others? Yes and no. Following certain dietary guidelines and focusing on eating better food could help reduce your waistline. And at the end of the podcast, I'll give you my top six tips for widdling, your waistline, however, belly fat doesn't just appear and disappear in response to eating certain foods. So what is the deal with all of these supposedly fat melting foods? Well, most of the foods you see on these lists fall into one of two categories. The first category is food that prevents blood sugar spikes or low-glycemic index foods. Certain foods that you may see that fall into this category are salmon, avocado, olive oil, almonds, and beans. Now do these foods literally incinerate belly fat? Not really, but foods that contain protein, fat and or fiber are relatively slow digested and absorbed, which means there will not be a huge spike in your blood sugar. These low-glycemic foods can even slow down the digestion and absorption of carbohydrates from other foods that they are eaten with. The idea behind this is, when your blood sugar shoots up, as it does, when you eat sweets or refined carbohydrates, it sets into motion. A hormonal cascade that promotes the storage of abdominal fat. The hope is that avoiding these blood sugar spiking foods will also prevent belly fat. And there is some scientific research to support this theory. There are also other benefits of this kind of food, as I talk about with my clients, foods that are higher in protein and fiber can also regulate your appetite and help you to avoid overeating. However, make no mistake, no matter what type of food you choose, healthy or unhealthy. If you consume more calories than you need during the day, the excess calories will be stored as fat. That is why it is so important that you have an energy expenditure of some kind. working out, walking, yoga, any kind of movement to increase your metabolism from your basal metabolic rate is going to help with fat reduction. The second category consists of foods that raise your metabolism. These so-called quote unquote flat belly foods include green tea, cayenne pepper, vinegar, as well as anything high in protein, such as eggs, meat, and fish. These foods supposedly boost your metabolism, causing your body to burn through your fat reserves, including the fat around your middle. So it is true that these fats can increase your metabolism. But the devil is in the details. One cup of green tea or one teaspoon of cayenne pepper might cause you to burn an extra 10 to 20 calories. per day, but it takes 4,100 calories to burn off one pound of fat. So feel free to include these metabolism boosters in your diet. However, don't expect many miracles. I will tell you one tried and true way to help increase your metabolism and reduce your pain belly fat. Are you ready? Exercise! Recent studies and studies for several years have found that adding more exercise, in particular, interval and strength training to your daily routine was far more effective in reducing belly fat than exercising at a steady pace. Increasing your lean muscle mass through strength training will further increase the number of calories you burn, not only actively, but also while at rest, thus leading to a reduction of body fat. There is one other strategy that may help you trim down your midsection. Cortisol is a hormone that is secreted in response to stress. And let's be honest, who among us doesn't have plenty of stress these days. Here's the problem. Chronically high cortisol levels have been scientifically linked to increased belly fat. Of course, managing the stress in your life is a lot easier said than done. Replacing an hour of your daily commute with an hour of meditation may not be an option for the majority of us. I know it's definitely not an option for me. However, most of us could turn off the TV or our tablets and our smartphones an hour earlier, before we go to bed, this could have a profound and immediate effect on your cortisol levels. Your body perceives the lack of sleep as stress. And those who skimp on sleep tend to have higher cortisol levels. Also it's been found in recent studies that blue light can lead to higher cortisol levels and eye strain, which is one of the leading causes of headaches and migraines. I definitely think that knowing and understanding all of this helps explain why under sleeping is consistently linked with weight gain. So now that we have covered all of our scientific bases, let's jump right into my top six tips to help fight off stubborn belly fat. And it's no coincidence that the same strategies will also help you reduce your risk for health disease. Plus slow down the aging process. Number one, limit your intake of sugar and refined carbohydrates for more about that. Visit my blog post titled how to reduce your sugar intake on my website, bodybyveenutrition.com that's V with to e's. Number two, choose foods that are high in protein and fiber. I think you'll find that those lists of flat belly foods will fit quite nicely into the strategy, especially when they are lower on the glycemic index scale for more about this, feel free to shoot me an email or reach out to me through my website. Number three, do not overeat. It's important to choose healthy foods, but you also need to eat them in quantities that allow you to maintain a healthy body weight. Number four, be as active as possible. Number five, do what you can to minimize stress. And at the very least learn some good stress management skills and number six, make quality sleep a priority. You'll find a transcript of today's show along with links to all kinds of related material and research on this topic bodybyveenutrition .com . Remember that's V with two e's, go ahead and post your questions and comments there. I always love to hear from you. That is all for me for now. Have a great week, and we will see you back here on Monday.Outro:
You've been listening to bites radio, make sure to hit the subscribe button for updates and new episodes. You can find more resources through the link in our bio or www.bodybyveenutrition .com .