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In Today's Issue
- 3 critical reasons you have cellulite...
- Watch out!: Fat Intake More Important Than Exercise For Belly Fat
- Overweight? Shocking Proof that it may not be your fault
3 critical reasons you have cellulite...
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Watch out!: Fat Intake More Important Than Exercise For Belly Fat
Dear Reader,
If your teen is struggling with belly fat, encourage him/her to stick to a low fat diet to keep from building up this kind of dangerous abdominal fat according to new research. Low fat diets works better than exercise or watching the number of calories per day finds the work appearing in the journal Clinical Nutrition. Teens (and others) often think that you can eat an unbalanced diet and compensate for it by getting plenty of exercise. Now we see that's just no so.
Belly fat is often
attributed to people at mid life, but teens can (and do) suffer from the problem as well, and feel just as badly about it. What's more, weight at this area puts young people at risk for being diagnosed with health problems that are not usually experienced until later in adulthood, things like type 2 diabetes, high blood pressure and heart disease.
The current research on reducing abdominal fat in teens included 224 subjects taking part in the Spanish HELENA study, whose belly fat had
been measured using dual x ray absorptiometry along with collecting information on their dietary habits and levels of physical activity. The team divided dietary intakes into three ranges based on the participants' fat intake. There was a high range where fat accounted for over 41.4% of total dietary calories, the mid range of 33.6% to 41.4% of dietary calories from fat and the lower fat group taking in under 33.6% of total energy from fat.
The work also looked at the different types of
fat, and saw that there was no significant link between saturated fat and total or abdominal fat, but there was a significant link between intake of mono and poly unsaturated fats and total and belly fat in the subjects. Of note, the research was conducted in Spain where diets naturally have a lot of unsaturated fats.
To make that awful belly fat disappear, teens (and others) need to look to what you're eating, and other habits as well. Some more guidelines for cutting belly fat
include:
-
Be sure to get enough sleep at night, from 7 to 9 hours a night at a minimum.
-
Replace high calorie starches on your plate with low calorie leafy greens or
orange veggies.
-
Increase your activity level and do short bursts of very intense activity during
some exercise sessions.
Continues below...
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Watch out!: Fat Intake More Important Than Exercise For Belly Fat Continued...
.
- Switch to whole grains for breads or pasta.
-
Eat more fiber, as teens with a higher fiber intake have less belly fat
than low fiber eaters.
-
Eat a healthy breakfast.
-
Limit sugar from foods and drinks; like soda, baked goodies, fruity or sweetened
breakfast cereals and some granola bars.
-
Avoid snack mixes with trans fats; the ones that list partially hydrogenated
vegetable oil as an ingredient.
-
Manage stress as this can have your body storing extra fat in your belly.
Clearly behavior in the teen years can have more impact than anyone realized. This is especially important to think about for this age group as some were starting to make their own choices about food, while also giving up or cutting back on sports.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.foodnavigator.com/Science-Nutrition/Teens-fat-intake-more-important-than-exercise-for-abdominal-fat-Study
Livestrong.com info on 10 ways for teens to lose belly fat:
http://www.livestrong.com/article/431007-10-easy-teens-lose-belly-weight-fast/
Article in press, published online 10.21.13, Clinical Nutrition:
http://www.clinicalnutritionjournal.com/article/S0261-5614(13)00267-7/abstract
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