{"id":2164,"date":"2014-06-23T16:01:29","date_gmt":"2014-06-23T16:01:29","guid":{"rendered":"http:\/\/skinnygeneproject.dreamhosters.com\/?p=2164"},"modified":"2014-06-23T16:01:29","modified_gmt":"2014-06-23T16:01:29","slug":"belly-fat-burning-tips-summer","status":"publish","type":"post","link":"https:\/\/www.skinnygeneproject.org\/belly-fat-burning-tips-summer\/","title":{"rendered":"Belly Fat Burning Tips for the Summer"},"content":{"rendered":"

By Eileen Ferrer, Skinny Gene Nutritionist<\/span><\/p>\n

Are you bathing suit ready?<\/p>\n

\"\"<\/a><\/p>\n

That\u2019s the question I ask myself at the start of every summer, and of course, I rarely say yes.\u00a0 That\u2019s because I do admit to having a little \u201cmuffin top,\u201d which is a nice way of saying I have belly fat.\u00a0 It is a continuous effort to shrink and\/or maintain the belly fat I have, which is very much dependent on how much food is consumed, in relation to how much physical activity is expended.\u00a0 However, a person having too much fat in the abdomen area poses various health risks.<\/p>\n

Fat accumulates everywhere in the body.\u00a0 But in regards to belly fat, the risks are associated with where the fat is located in the belly.\u00a0 There are two easy ways to think about belly fat.\u00a0 Imagine the shape of a body as if they were a pear or an apple.\u00a0 Therefore, for people who are pear shaped, there is more fat accumulated towards the lower body.\u00a0 Fat in this area is subcutaneous, which just lies between the skin and muscle; this is the fat we can pinch.\u00a0 People who are apple shaped, fat is accumulated in the abdomen area, with an increased amount surrounding the internal organs; this is called visceral fat.\u00a0 Subcutaneous fat is more cosmetic, whereas visceral fat surrounding the organs is linked to an increased risk for heart disease, type 2 diabetes, high blood pressure, dementia, breast cancer and colorectal cancer.\u00a0 But not to worry; these risks can be minimized simply by being mindful of the calories taken in, and being physically active to burn those calories.<\/p>\n

To beat the belly fat bulge, keep active, portion food, and make healthy food choices.\u00a0 The general recommendation for physical activity is a minimum of 30 minutes per day of moderate intensity, such as walking or light jogging.\u00a0 If you are just starting out, spread the 30 minutes throughout the day, and do burst of 10 or 15 minutes, then gradually go up to do the entire 30 minutes, then up to 60 minutes per day, which would be ideal to control weight.\u00a0 Adding strength exercises by including light weights has also been shown to be helpful in reducing belly fat, especially the visceral kind.\u00a0 Just remember, it\u2019s heating up, and it is very important to keep hydrated when doing any type of physical activity; drink plenty of water.<\/p>\n

The battle with belly fat does not end with just physical activity.\u00a0 In addition, it is important to be mindful of portion size and making healthy food choices when eating in our out.\u00a0 MyPlate<\/a> (click on MyPlate for more information on portion size) is a great reference point.\u00a0 Remember to make half your plate veggies and fruit, and the other half whole grains and a lean protein, with a side of dairy.\u00a0 Limit foods high in saturated and trans<\/em> fat, such as a marbled steak, butter, pre-packaged cookies or cake, as well as limiting simple carbohydrates, such as white breads and pastas.\u00a0 Lastly, limit sugary drinks, and replace with more water.<\/p>\n

Additionally, check out the list of belly fat fighting foods to incorporate into your next meal or snack.<\/p>\n