What are the Best Ways to Reduce Abdominal Fat?

INSHAPE NEWS NUTRITION

 

Photo Credit: InShape News, 2017 – Great Abdomens are Created – 

Diana Robinson – Nutritionist

Ever wondered why you can’t shift that fat layer around your middle? Or you look bloated all the time?

There are many reasons why we end up with a bigger abdomen than we’d like. While not all are attributed to diet, most are. So, let’s look at how you can shrink that tummy of yours.

No 1: Go grain free short term, and wheat free long term – If you are wanting to strip abdominal fat, a low carb grain free diet works very well, and fast I might add. It is important, however, that this is only a short-term measure to accelerate weight loss. Long-term restriction of healthy grains can be detrimental to health. Wheat, however, is a slightly different matter. Due to the massive genetic modification of the wheat grain over the past 100 years, this grain is now pro-inflammatory and causes abdominal bloating and inflammation. Simply cutting out wheat products will significantly reduce belly bloat and improve long term.

No 2: High-intensity training (HIIT) – is most efficient at reducing fat, but in particular abdominal fat. This is because HIIT actually improves your body’s glucose tolerance, meaning that insulin is more effective and does not hang around in the blood. Insulin is the hormone that is secreted when your blood sugar gets too high (e.g. when you eats sweets or refined carbs) and having it in the blood is what signals the body to store the excess glucose as fat.

No 3: Cut down the alcohol and clean out the liver – Along with the extra calories that nightly glass of wine is adding to the diet, a liver that is working over time at detoxifying your system is what gives you that ‘spare tire’ that sits right around your midline. Work on decreasing substances that make your liver work extra hard (alcohol, caffeine, prescription or illicit drugs, sugar and white carbohydrates), and increase supportive nutrients. Liver support includes bitter foods and herbs that stimulate bile flow, digestion and clearance, green tea, lemon water, cruciferous vegetables (broccoli, cauliflower, brussel sprouts, kale), globe artichoke and dandelion.

No 4: Ensure you are having daily and healthy bowel movements – 2-3 times daily, mid brown colour and smooth like a sausage with no straining. Constipation (less than 1 bowel movement daily) will dramatically add to abdominal bloat and discomfort.

Diana Robinson is a Melbourne based nutritionist working in clinical practice with a special interest in food intolerance, fitness and mood disorders.

Diana graduated from Melbourne’s Endeavour College of Natural Health with a Bachelor Degree in Health Science – Nutritional Medicine. She is a firm believer in living life to the full and taking care of your body by feeding it healthy, nutritious food but not forgetting to nourish your mental wellbeing also.

Diana encourages patients to seek enjoyment from the food they eat rather than having a negative relationship with food. When you learn to eat right, you will learn that food is your friend and not your enemy. 

You can follow her Instagram for inspiration and recipes @dianar_nutrition.

Disclaimer: The information published in this column are the author’s own professional and personal knowledge, and opinion. This information and opinion are not a substitute for professional medical advice, diagnosis or treatment of any manner. Always seek the advice of your physician or another qualified health provider with any questions you may have about any medical condition and consult a qualified medical professional before beginning any nutritional program or exercise program. Never disregard professional medical advice or delay in seeking it because of something you have read on InShape News.

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