The 5 best ways to resist belly fat as we age

by Aurora Geib 

(NaturalNews) Have you ever asked a real estate agent what's the most critical factor when it comes to selling a house? Their answer was probably something you've heard before: "Location, location, location." Well, oddly enough, when it comes to our health and being even a little overweight, that same, worn out real estate proverb is true, as well. Study after study has shown that where our bodies store fat is nearly as important as how much extra weight we're holding onto. People whose bodies store more fat in their mid-sections face higher risks of heart disease, certain types of cancer, diabetes and even premature death than those who store extra weight in other ways.

Apples versus pears

Just knowing you should strive to be pear-shaped instead of apple-shaped doesn't make it any easier to fight that expanding waistline. You need tools. And aging adds its own set of challenges. Some people find that the battle of the bulge gets harder as they get older. After all, our metabolisms start to slow, and arthritis or other health conditions may make it harder to stay as active as we once were.

While cutting calories and adding regular, low-impact exercise -- such as swimming or biking -- are two great first steps, there are other, very specific things you can do in your fight against unwanted belly fat. Here are the 5 best ways to resist belly fat as we age.

1. The cortisol connection - Cortisol has been called the stress hormone. Part of our natural fight-or-flight mechanism, cortisol is released by our bodies when we're sick, frightened or even feel a lack of control over events in our lives. High cortisol levels have been linked with an impaired immune system, heart disease, high blood pressure and even memory loss. Worse still, if you're trying to slim your waistline, cortisol tells your body to lay down belly fat. A study published by the National Institutes of Health (1), "Stress-induced Cortisol Response and Fat Distribution in Women," found that, when women were subjected to stressful situations, those who felt the least control over the situation released the most cortisol and gained weight in the abdominal region in response. Relaxation techniques -- such as meditation or yoga -- in response to stress can lower those toxic cortisol levels and keep added weight off your waistline
2. Supplementation - Many vitamins and minerals have been found to have an impact on weight gain. This is especially significant for older people. As you age, it's harder for your body to get all the nutrients that you need from your food. This makes supplementation even more important than ever. Vitamins and minerals that have been shown to aid in weight loss and the maintenance of a healthy weight include vitamin D, chromium, magnesium, vitamin C, vitamin E and beta-carotene.
3. Aim for whole grains - The benefits of whole grains cannot be disputed. They stabilize blood sugar levels, stave of hunger pains and lower cholesterol, all good news for anyone hoping to maintain a healthy weight. And, since weight gain of any kind often means belly fat, the more whole grains you add to your diet, the slimmer your waistline is likely to be. Oats are a great whole grain choice. According to The World's Healthiest Foods (2), oats are not only high in fat-fighting fiber but also a good source of magnesium, chromium and protein.
4. Drink more water - We've all heard the old saying, "Drink eight, eight-ounce glasses of water a day." It turns out, drinking enough water every day may be even more important as we age, especially if we want to lose weight. A 12-week study conducted by the National Institutes of Health (3), with middle-aged and older participants, showed that participants who drank 500 ml of water before each meal lost 44 percent more weight while on a low-calorie diet than those on a low-calorie diet alone.
5. Get enough sleep - You may already associate not getting enough sleep with the health of your immune system or your ability to concentrate, but a follow-up study reported by SCIENCE Natural News (4), shows a strong connection between sleep and weight gain. The study showed significant weight gain among study participants who reported the least amount of sleep. To stave off overall weight gain and resist belly fat, put getting a good night's rest at the top of your "to do" list.

Sources:

1) http://www.ncbi.nlm.nih.gov

2) http://www.whfoods.com

3) http://www.ncbi.nlm.nih.gov

4) http://science.naturalnews.com

Top 5 Nutrients to Fight Stubborn Belly Fat

Every year when swimsuit season approaches, millions of people scramble to lose their belly fat.

The midsection is one of the most challenging areas to lose weight in and one of the unhealthiest places to gain it. (See Why Crunches Alone Won't Burn Belly Fat.)

Research over the past few years suggests that the belly fat surrounding the abdominal organs (visceral fat) is potentially the most harmful type of fat. It appears to decrease the sensitivity of insulin receptors on cells while increasing the likelihood of insulin resistance. Over time, this can lead to Type 2 diabetes.

Fat around the abdomen can also increase the risk of cardiovascular disease.

Unfortunately, there are no quick fixes for fighting belly fat, but adding the following nutrients to your diet can help you tighten things up. (If you're already at a healthy weight, adding them can give you more energy and help you feel better overall.)

You can get these nutrients from supplements, but your body will absorb them better from healthy foods. (See Are There Foods to Help You Lose Belly Fat?)

Vitamin C

People with high levels of vitamin C burn more fat during exercise than people with low levels, according to a study out of Arizona State University. Vitamin C is a powerful antioxidant, which helps with the formation of collagen (a protein that helps build muscle tissue), immune function, and proper metabolism of fat.

Probiotics

Found in yogurt, fermented vegetables, and kombucha tea, these friendly bacteria increase immunity. They also help the body digest fats and carbohydrates, as well as absorb and make good use of nutrients.

In addition, probiotics help maintain a healthy balance of ghrelin and leptin—the hunger and hunger-suppressing hormones, respectively—so you're hungry only when your body needs nourishment.

Capsaicin

This is the spicy compound that gives jalapenos their kick. It not only promotes saliva flow, it may also help boost your metabolism. (See also The 6 Most Promising Weight-Loss Supplements.)

Capsaicin has been shown to cause thermogenesis (heat production) in the body, promoting fat loss. It may also reduce appetite and shift the body from burning carbohydrates to burning fat.

Vitamin D

Sunlight is the natural source of this powerful fat-soluble vitamin, which is needed in appropriate amounts to maintain physical, mental, and emotional health.

Vitamin D may also help you lose fat by regulating blood sugar and decreasing the risk of developing insulin resistance—a condition where the body stores glucose in the blood as fat, rather using it to provide energy to cells.

Along with regulating your hunger hormones and boosting your mood, Vitamin D can help cut down on emotional eating. People tend to eat more when their mood is low. (Athletes: See Why You Need Vitamin D in Your Diet.)

Fiber

The benefits of fiber go far beyond improving regularity. In addition to relieving constipation and reducing bloating, fiber may also be a powerful fat-buster. (But Can You Eat Too Much Fiber?)

When fiber is added to meals containing carbohydrates, it reduces the glycemic load on the body. It then slows the spike in blood sugar and insulin so it takes less time to break down carbohydrates into simple sugars. This keeps energy levels up and helps prevent overeating.

Remember, though—to lose fat, you can't just take vitamins. You must practice a healthy lifestyle that includes exercise, plenty of sleep, and a sensible eating plan.

Before you add these nutrients to your diet, check with your doctor.

Melt away health harming belly fat with a nutrient-rich diet

(NaturalNews) Extra weight around the midsection is not only burdensome, it also sets the stage for serious health issues. From type 2 diabetes to cancer, belly fat contributes to a wide range of disease. Fortunately, certain foods have been found to specifically target abdominal fat. By integrating these foods into a balanced diet, a leaner and more healthful body is possible.

To comprehend the health risks of midsection fat, it is important to understand the different varieties. Subcutaneous fat is found just under the skin of the hips, buttocks, thighs and abdomen; whereas visceral fat is deep inside, surrounding the vital organs in the pelvis, abdomen and chest. This second type of fat can be extremely harmful to health. According to Kristen Hairston, MD, "We know that a higher rate of visceral fat is associated with high blood pressure, diabetes and fatty liver disease."

Belly fat burning foods

Monounsaturated oils are especially effective in diminishing abdominal fat. A study at the Reina Sofia University Hospital in Spain observed a group of overweight individuals who were put on four different diets for a month. All ate the same amount of calories per day, but had varying ratios of carbohydrates and fat. The researchers found that the group who consumed monounsaturated fats had the best results in losing extra weight around the midsection - even without exercise. Good sources of monounsaturated fat include avocados, nuts, seeds and olive oil.

Dark chocolate is also rich in this slimming fat. Research has shown that when men consumed 3.5 ounces of dark chocolate two hours before a meal, they ate 17 percent fewer calories compared with those who consumed milk chocolate. Organic, raw chocolate that contains at least 70 percent cacao is optimal.

Soluble fiber found in vegetables, fruit and beans target abdominal fat as well. According to a study at Wake Forest Baptist Medical Center, fiber intake directly affects midsection fat. Participants reduced visceral fat 3.7 percent over a five year span simply by consuming an additional 10 grams of soluble fiber per day. Those who also included moderate exercise had a total fat loss of 7.4 percent.

Another belly fat blasting food is coconut. A study in the journal Lipids found that coconut oil reduced abdominal obesity. The double-blind clinical trial involved 40 women between the ages of 20 and 40. Each group received either soy bean or coconut oil dietary supplements during the 12-week period. All participants adhered to a balanced diet and walked 50 minutes each day. At the end of the study, a decrease in total body mass was seen in both groups, but only the women who consumed coconut oil saw a reduction in waistline circumference.

Sources for this article include:

"Delicious, fatty foods that will help you lose weight" Mike Oliva, News Room Jersey, July 19, 2012. Retrieved on July 22, 2012 from: http://www.newjerseynewsroom.com

"Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity" Assuncao ML, Ferreira HS, do Santos AF, Cabral CR Jr, Florencio TM, Lipids, 2009, Jul:44(7):593-601. Epub 2009 May 13. Retrieved on July 22, 2012 from: http://www.ncbi.nlm.nih.gov/pubmed/19437058

"Soluble Fiber Strikes a Blow to Belly Fat" Science Daily. June 27, 2011. Retrieved on August 1, 2012 from: http://www.sciencedaily.com/releases/2011/06/110627123032.htm

"Flat Belly Diet Cookbook" Liz Vaccariello, Cynthia Sass, MPH, RD, 2008 Rodale Inc.

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