Dr Zoe Williams discusses visceral fat on This Morning
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A waistline bigger than 94cm (37 inches) typically represents a harmful amount of internal fat that is now bulging outwards. To shed the belly fat, it’s important to look at your diet. Dietician Maya Aboukhater put it bluntly: “If you want to reduce your belly fat, you’ll need to burn more calories (energy) than you consume.” Aboukhater suggests cutting out two types of drinks: sport drinks and sugar-sweetened beverages.
The global diabetes community confirmed that “sports drinks usually contain sweeteners”.
Most sport drinks fall under the “isotonic” category, which means they can contain four to five heaped teaspoons of sugar per five ounces.
It might be ideal for top performing athletes, but for people not engaged in competitive and professional sport, the beverage is just another sugary drink.
When it comes to sugar-sweetened beverages in general, Aboukhater advises against them.
The best drink to consume when you’re trying to lose belly fat is water.
As a dietician, Aboukhater also emphasised the importance of what you feed your body (as well as what you choose to hydrate it with).
“Make sure you eat a balanced diet,” she said. “Try to eat at least five portions of fruit and vegetables each day.”
She does recommend choosing reduced-fat dairy, and eating more beans, pulses, fish and eggs.
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For those who’d like to feel fuller for longer, so you’re not tempted to graze on treats, it’s encouraged to eat more protein.
“If you include a lean source of protein – such as skinless white chicken – in your meals, you may find that you’re not as hungry, and so eat less,” said Aboukhater.
Protein options:
- Chicken breast
- Tuna
- Mackerel
- Salmon
- Eggs
- Milk
- Red lentils
- Chickpeas
- Brown bread
- Nuts
- Soya.
“And remember that a portion of protein is about as big as the palm of your hand,” Aboukhater pointed out.
Interestingly, Aboukhater stated “as we get older, we need less calories to keep our body working well”.
She explained: “Changes to our hormones during this time mean that we start to lose muscle and gain fat.
“This makes it harder to keep to a healthy weight but that’s not to say it’s impossible.
“In fact, people who are aged 65 and over are healthier than their ancestors and are living longer.”
One key way to work off that excess belly fat while you’re adjusting your diet is to exercise.
“Any form of exercise for at least 30 minutes a day is good for you,” said Aboukhater.
The best combination involves resistance (strength) training and cardiovascular exercise.
“Resistance training has also been shown to reduce fat around your tummy area,” she added.
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