{"appState":{"pageLoadApiCallsStatus":true},"categoryState":{"relatedCategories":{"headers":{"timestamp":"2023-02-01T16:01:10+00:00"},"categoryId":34106,"data":{"title":"Belly Fat Diet","slug":"belly-fat-diet","image":{"src":null,"width":0,"height":0},"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Belly Fat Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"},"slug":"belly-fat-diet","categoryId":34106}],"parentCategory":{"categoryId":34102,"title":"Diet & Nutrition","slug":"diet-nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"}},"childCategories":[],"description":"A flatter belly will look good on the beach and support you in your quest for long-term good health. We've got delicious recipes, lifestyle hacks, and all the dietary info you need to get started.","relatedArticles":{"self":"https://dummies-api.dummies.com/v2/articles?category=34106&offset=0&size=5"},"hasArticle":true,"hasBook":true,"articleCount":83,"bookCount":1},"_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"}},"relatedCategoriesLoadedStatus":"success"},"listState":{"list":{"count":10,"total":83,"items":[{"headers":{"creationTime":"2016-03-27T12:08:59+00:00","modifiedTime":"2022-07-28T18:15:19+00:00","timestamp":"2022-09-14T18:19:49+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Belly Fat Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"},"slug":"belly-fat-diet","categoryId":34106}],"title":"Seven Foods That Fight Inflammation and Belly Fat","strippedTitle":"seven foods that fight inflammation and belly fat","slug":"seven-foods-that-fight-inflammation-and-belly-fat","canonicalUrl":"","seo":{"metaDescription":"When eaten on a regular basis, foods with anti-inflammatory properties can help reduce inflammation in the body, helping to prevent the long-term health consequ","noIndex":0,"noFollow":0},"content":"When eaten on a regular basis, foods with anti-inflammatory properties can help reduce inflammation in the body, helping to prevent the long-term health consequences associated with it — but only if you also eliminate the <a href=\"https://www.dummies.com/health/exercise/lose-belly-fat/ten-belly-bloating-foods/\" target=\"_blank\" rel=\"noopener\">foods that cause inflammation</a>. When inflammation is under control, not only will you have more energy and feel better overall, but you’ll also find that weight loss and reduction of belly fat both become easier!\r\n\r\nTry adding anti-inflammatory foods into your meal plan on a daily basis. The more often you eat these foods, the less inflammation that will be present in your body. The following foods and nutrients can fight inflammation.","description":"When eaten on a regular basis, foods with anti-inflammatory properties can help reduce inflammation in the body, helping to prevent the long-term health consequences associated with it — but only if you also eliminate the <a href=\"https://www.dummies.com/health/exercise/lose-belly-fat/ten-belly-bloating-foods/\" target=\"_blank\" rel=\"noopener\">foods that cause inflammation</a>. When inflammation is under control, not only will you have more energy and feel better overall, but you’ll also find that weight loss and reduction of belly fat both become easier!\r\n\r\nTry adding anti-inflammatory foods into your meal plan on a daily basis. The more often you eat these foods, the less inflammation that will be present in your body. The following foods and nutrients can fight inflammation.","blurb":"","authors":[{"authorId":9226,"name":"Erin Palinski-Wade","slug":"erin-palinski-wade","description":" <p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"primaryCategoryTaxonomy":{"categoryId":34106,"title":"Belly Fat Diet","slug":"belly-fat-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":256927,"title":"Foods That Cause Belly 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Step","articleList":null,"content":[{"title":"Fruits and vegetables","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356933.image0.jpg","width":400,"height":274},"content":"<p>All fruits and vegetables, due to their rich nutrient and fiber content, help to combat chronic inflammation, so make sure to include adequate amounts of these foods daily. Some types of fresh produce, however, are even more potent than others.</p>\n<p>Some terrific anti-inflammatory fruits and vegetables to include in your meal plan include apples, berries, broccoli, mushrooms, papaya, pineapple, and spinach.</p>\n"},{"title":"Green tea","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356934.image1.jpg","width":400,"height":266},"content":"<p>This mild beverage is great for helping shrink your waistline as well as for decreasing inflammation. The flavonoids in this tea have natural anti-inflammatory properties. And the compound EGCG in green tea has been shown to help reduce body fat.</p>\n"},{"title":"Monounsaturated fats","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356935.image2.jpg","width":400,"height":265},"content":"<p>These heart-healthy fats help raise your healthy HDL cholesterol levels and reduce overall inflammation. Great sources include olive oil, almonds, and avocado.</p>\n"},{"title":"Omega-3 fatty acids","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356936.image3.jpg","width":400,"height":254},"content":"<p>Research has shown that a diet with a high percentage of omega-3 fatty acids and a low percentage of omega-6 fatty acids has been linked with decreased inflammation. Food sources of omega-3s include walnuts, flaxseed, and fish, such as wild Alaskan salmon.</p>\n"},{"title":"Spices","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356937.image4.jpg","width":400,"height":266},"content":"<p>Certain spices, including garlic, turmeric, cinnamon, ginger, and chili peppers, have potent inflammation-reducing capabilities, so try adding them to meals as often as possible.</p>\n"},{"title":"Water","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356938.image5.jpg","width":267,"height":400},"content":"<p>Staying hydrated is essential to flushing inflammation-causing toxins out of your body. Aim for 64 ounces of water per day. <b><i>Remember:</i></b> Add an additional 8 ounces of water for every 30 minutes of exercise as well.</p>\n"},{"title":"Whole grains","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356939.image6.jpg","width":400,"height":266},"content":"<p>Rich in fiber, whole grains help control the insulin response in your body. The high B vitamin content of whole grains also helps reduce the inflammatory hormone <i>homocystine</i> in the body.</p>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Solve","lifeExpectancy":"Two years","lifeExpectancySetFrom":"2022-07-28T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":204893},{"headers":{"creationTime":"2016-03-27T16:51:11+00:00","modifiedTime":"2022-02-23T15:24:04+00:00","timestamp":"2022-09-14T18:19:11+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Belly Fat Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"},"slug":"belly-fat-diet","categoryId":34106}],"title":"Belly Fat Diet For Dummies Cheat Sheet","strippedTitle":"belly fat diet for dummies cheat sheet","slug":"belly-fat-diet-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Learn how to lose belly fat by eating the right foods, avoiding foods that can cause belly bloat, and the best foods to burn fat from dummies.com, learning made easy.","noIndex":0,"noFollow":0},"content":"You want to know <strong>how to lose belly fat</strong>, because it not only looks less than desirable, but belly fat and belly bloat also can have very real and very dangerous health implications. The latest research links belly fat to everything from <a href=\"https://www.dummies.com/health/exercise/lose-belly-fat/the-dangers-of-belly-fat/\">heart disease and type 2 diabetes</a> to <a href=\"https://www.dummies.com/health/diseases/cancer/obesity-increases-risk-breast-cancer/\">certain cancers</a> and even an increased <a href=\"https://www.dummies.com/health/exercise/cardio/how-walking-can-ward-off-dementia/\">risk of dementia</a>. Sadly, more individuals today are overweight than not, so something needs to change. You can adopt simple, effective strategies and lifestyle changes, such as eating the right foods that burn belly fat and avoiding the foods that cause belly bloat to shrink belly fat and improve how you look.\r\n\r\nStart on your way to a leaner silhouette by watching <em>Losing Belly Fat and Bloat</em>.\r\n\r\n<div class=\"video-player-organism\"></div>\r\n\r\n ","description":"You want to know <strong>how to lose belly fat</strong>, because it not only looks less than desirable, but belly fat and belly bloat also can have very real and very dangerous health implications. The latest research links belly fat to everything from <a href=\"https://www.dummies.com/health/exercise/lose-belly-fat/the-dangers-of-belly-fat/\">heart disease and type 2 diabetes</a> to <a href=\"https://www.dummies.com/health/diseases/cancer/obesity-increases-risk-breast-cancer/\">certain cancers</a> and even an increased <a href=\"https://www.dummies.com/health/exercise/cardio/how-walking-can-ward-off-dementia/\">risk of dementia</a>. Sadly, more individuals today are overweight than not, so something needs to change. You can adopt simple, effective strategies and lifestyle changes, such as eating the right foods that burn belly fat and avoiding the foods that cause belly bloat to shrink belly fat and improve how you look.\r\n\r\nStart on your way to a leaner silhouette by watching <em>Losing Belly Fat and Bloat</em>.\r\n\r\n<div class=\"video-player-organism\"></div>\r\n\r\n ","blurb":"","authors":[{"authorId":9226,"name":"Erin Palinski-Wade","slug":"erin-palinski-wade","description":" <p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"primaryCategoryTaxonomy":{"categoryId":34106,"title":"Belly Fat 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Fat Diet For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"<p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","authors":[{"authorId":9226,"name":"Erin Palinski-Wade","slug":"erin-palinski-wade","description":" <p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" 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Sheet","articleList":[{"articleId":256922,"title":"Foods that Burn Belly Fat","slug":"foods-that-burn-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256922"}},{"articleId":256927,"title":"Foods That Cause Belly Bloat","slug":"foods-that-cause-belly-bloat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256927"}}],"content":[{"title":"Foods that burn belly fat ","thumb":null,"image":null,"content":"<p>As you transition into a belly-flattening lifestyle, one that <strong>burns belly fat</strong> and <strong>prevents belly bloat</strong>, you need to make a few key dietary changes that will help you lose belly fat. You can make these diet changes gradually over time.</p>\n<p>The more regularly you stick with these changes, the better your results. The following are some general guidelines to follow:</p>\n<ul>\n<li><strong>Consume an <a href=\"https://www.dummies.com/health/nutrition/healthy-eating/getting-the-right-amount-of-fiber/\">adequate amount of fiber</a> per day. </strong>Aim for a minimum of 30 grams of fiber daily. Fiber provides you with a sense of satiety without any calories. Increasing your fiber intake helps stabilize blood sugar, control cravings, and prevent overeating — all things that help promote weight loss and flatten your belly.</li>\n<li><strong>Consume an <a href=\"https://www.dummies.com/health/nutrition/why-your-body-needs-some-fat-to-be-healthy/\">adequate amount of healthy fat</a> each day. </strong>Don’t worry. Dietary fat doesn’t equal belly fat. In fact, it’s actually the opposite! Healthy fats in the diet, mainly monounsaturated fats and omega-3 fatty acids, have been shown to help promote a decrease in belly fat. But portion control is still key here. Even though these fats are healthy, they’re still rich in calories.</li>\n<li><strong>Consume an <a href=\"https://www.dummies.com/health/nutrition/how-much-protein-do-you-need-in-your-diet/\">adequate amount of lean protein</a>.</strong> Lean proteins — which include animal proteins like chicken breast and fish as well as plant-based proteins like tofu and beans — are what make up the majority of your muscle. Without enough dietary protein each day, you may begin to lose muscle mass as you lose weight, which can slow your metabolism. Protein, like fats and fiber, is a nutrient that is slowly digested, helping to regulate appetite and control hunger. Include a source of lean protein at each meal to help you feel satisfied and avoid cravings.</li>\n<li><strong>Increase your intake of <a href=\"https://www.dummies.com/health/nutrition/adding-fruits-to-your-diet-every-day/\">whole fruits and vegetables</a>. </strong>Vegetables and fruits are not only rich in filling fiber, but they’re also loaded with antioxidants and phytochemicals. Certain antioxidants, such as vitamin C, have been linked with reducing belly fat by helping to regulate stress hormones in the body. They’re also rich in minerals like potassium, which helps to expel excess water from the body, slimming the belly.</li>\n<li><strong>Drink water.</strong> Drinking at least 8 cups of water per day helps keep you hydrated, gives you increased energy, and helps prevent water retention that can bloat your belly. Drinking adequate amounts of fluid also helps with appetite regulation, promoting weight loss.</li>\n</ul>\n"},{"title":"Foods that cause belly bloat ","thumb":null,"image":null,"content":"<p>Some <strong>foods can cause belly bloat.</strong> This bloat can come on overnight or even after eating just one meal full of <a href=\"https://www.dummies.com/health/exercise/lose-belly-fat/ten-foods-that-bloat-your-belly/\">belly-bloating foods</a>. Bloat isn’t true belly fat, but it can distend your stomach, making your waistline appear larger. Some foods have an instant belly-bloating effect due to their ability to introduce added gasses to the body, causing stomach distension. Other foods bloat the belly by causing your body to hold on to fluid, giving you that puffy look and feel. You especially want to avoid belly bloat when you’re trying to look your best, such as for an upcoming event like a wedding or party.</p>\n<p>Some instant belly-bloating foods to avoid in your diet include the following:</p>\n<ul>\n<li><strong>Carbonated beverages: </strong>These gassy drinks fill your belly with air, causing your stomach to look distended and bloated. Instead, drink water or calorie-free beverages that are rich in antioxidants, such as unsweetened green tea with a squeeze of fresh lemon.</li>\n<li><strong>Gassy vegetables: </strong>Vegetables that increase gas production, such as cabbage, broccoli, and Brussels sprouts, can cause your stomach to look and feel distended due to a buildup of gas in the gastrointestinal (GI) tract. But you don’t have to give up these vegetables entirely. If you slowly increase your portions of these vegetables over the course of a few weeks, versus all at once, it allows your body to adjust to them, helping to produce less gas during digestion. When eating these gassier options, also be sure to cook them thoroughly (raw vegetables can produce even more gas).</li>\n<li><strong>Gum:</strong> Chewing gum may trigger you to swallow air, which can bloat your belly and cause it to look distended. And even though sugar-free gum may sound like a better choice, it actually contains a high amount of sugar alcohols. These alcohols are only partially digested in your body, so they can lead to gas, bloating, and GI upset — all things that cause your belly to look and feel bloated. If you do want to chew gum, try to limit yourself to only one or two pieces per day.</li>\n<li><strong>High-sugar drinks:</strong> Drinking a large amount of simple sugars through drinks can lead to spikes in insulin levels. Because an increase in insulin promotes increased fat storage in the abdominal area, you want to avoid these high-sugar drinks. Instead, choose calorie-free beverages, such as water or unsweetened green tea.</li>\n</ul>\n<p>Or try this lightly flavored, belly-slimming beverage: Freeze 100 percent fruit juice in an ice cube tray. After the juice cubes are frozen, you can pop one into 12 ounces of water. The juice will slowly melt, infusing the water with all-natural flavor with none of the bloat and only a small number of calories.</p>\n<ul>\n<li><strong>Trans fats: </strong>Studies have shown that the intake of trans fats can promote an increase in belly fat. So carefully screen your foods by looking for the words “partially-hydrogenated oil” in the ingredient list. If you see this term, the food you’re selecting contains a source of trans fats. It’s best to avoid foods with trans fats or partially-hydrogenated oils. Foods most likely to contain these belly-busting ingredients include baked goods and pastries, commercially fried foods, snack foods like chips and microwave popcorn, and some instant coffee drinks.</li>\n</ul>\n<p>Be sure to look at the ingredient list, not just the number of grams of trans fats listed on the Nutrition Facts Panel. Foods can list 0 grams of trans fats if they contain less than half a gram per serving. Less than half a gram sounds fairly harmless, but if you eat multiple servings, you’re still taking in a significant source of trans fats. In fact, research has shown that as little as 2 grams of trans fats can be detrimental to your health, so read those ingredient lists carefully!</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<ul>\n<li><strong>White flour:</strong> Foods that list white flour or enriched flour as the first ingredient are mainly made up of refined carbohydrates. These carbs are digested very quickly, causing spikes in both insulin and blood sugar levels, promoting increased fat storage in the abdominal area. Choose whole-grain options instead. Make sure the first ingredient listed is a whole grain, such as oats or whole wheat.</li>\n</ul>\n<p>Be cautious when reading labels. Even if a label says “enriched wheat flour” or “wheat flour,” it’s still a refined flour. You want to see the word “whole” in front of the ingredient, such as “whole-wheat flour,” to ensure you’re getting a true whole grain.</p>\n"}],"videoInfo":{"videoId":"5804948586001","name":"How to Lose Belly Fat & Bloat","accountId":"622696558001","playerId":"default","thumbnailUrl":"https://cf-images.us-east-1.prod.boltdns.net/v1/static/622696558001/97afcd5f-e7cc-41a0-ac71-eba96cd8bf02/fa4fade4-449b-4105-903b-908962894aa7/160x90/match/image.jpg","description":"Learn tips on how to lose belly fat & prevent stomach bloating.","uploadDate":"2022-07-01T01:35:12.912Z"}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Solve","lifeExpectancy":"One year","lifeExpectancySetFrom":"2022-02-23T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":208197},{"headers":{"creationTime":"2016-03-27T12:09:09+00:00","modifiedTime":"2019-12-09T03:01:37+00:00","timestamp":"2022-09-14T18:17:26+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Belly Fat Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"},"slug":"belly-fat-diet","categoryId":34106}],"title":"Know Your Body Type to Start Losing Belly Fat","strippedTitle":"know your body type to start losing belly fat","slug":"know-your-body-type-to-start-losing-belly-fat","canonicalUrl":"","seo":{"metaDescription":"Almost any person who’s above an ideal weight carries at least some excess weight in the belly. It’s important to understand what body type you are in order to ","noIndex":0,"noFollow":0},"content":"Almost any person who’s above an ideal weight carries at least some excess weight in the belly. It’s important to understand what body type you are in order to start <a href=\"https://www.dummies.com/health/exercise/lose-belly-fat/the-basics-of-the-belly-fat-diet-plan/\">losing your belly fat</a> once and for all. How this excess weight makes its way to the belly varies depending on the person, his genetics, and his situation.","description":"Almost any person who’s above an ideal weight carries at least some excess weight in the belly. It’s important to understand what body type you are in order to start <a href=\"https://www.dummies.com/health/exercise/lose-belly-fat/the-basics-of-the-belly-fat-diet-plan/\">losing your belly fat</a> once and for all. How this excess weight makes its way to the belly varies depending on the person, his genetics, and his situation.","blurb":"","authors":[{"authorId":9226,"name":"Erin Palinski-Wade","slug":"erin-palinski-wade","description":" <p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"primaryCategoryTaxonomy":{"categoryId":34106,"title":"Belly Fat 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Belly","slug":"10-nutrients-that-shrink-your-belly","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204891"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":281991,"slug":"belly-fat-diet-for-dummies","isbn":"9781118345856","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"amazon":{"default":"https://www.amazon.com/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1118345851-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/belly-fat-diet-for-dummies-cover-9781118345856-202x255.jpg","width":202,"height":255},"title":"Belly Fat Diet For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"<p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","authors":[{"authorId":9226,"name":"Erin Palinski-Wade","slug":"erin-palinski-wade","description":" <p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;belly-fat-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118345856&quot;]}]\" id=\"du-slot-63221ab61474f\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;belly-fat-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118345856&quot;]}]\" id=\"du-slot-63221ab615025\"></div></div>"},"articleType":{"articleType":"Step by Step","articleList":null,"content":[{"title":"Apple body types are at greater risk than pear body types.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356973.image0.jpg","width":505,"height":400},"content":"<p>An <i>apple-shaped</i> person is someone who holds a large amount of fat in the abdomen, has a large waist, and has generally slimmer legs and arms. If you’re an apple-shaped person, you tend to have a large amount of visceral fat, increasing your risk for heart disease.</p>\n<p>A <i>pear-shaped</i> body type tends to have a smaller waist with larger hips and legs. Although an overweight pear-shaped person may still have higher than ideal levels of visceral fat, her risk for heart disease tends to be lower because she stores more fat in her extremities. As a result, she has less toxic fat surrounding her organs and producing dangerous hormones and byproducts.</p>\n<p>Although it’s important for every body type to maintain a healthy weight and <a href=\"https://dummies-wp-admin.dummies.com/health/exercise/lose-belly-fat/ten-behaviors-for-a-flat-belly/\">lose abdominal fat</a>, it’s even more critical for you to lose weight to prevent future disease risks if you’re an apple-shaped type. The Belly Fat Diet plan is perfect for you and your type, because the weight loss in this plan is specifically geared toward losing your excessive belly fat.</p>\n"},{"title":"The slim type can be a surprisingly dangerous body type.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356974.image1.jpg","width":400,"height":266},"content":"<p>If you’re a slim person and at a normal weight for your height, you may not think you have excessive abdominal fat. The truth is that even slim people can have too high a percentage of <a href=\"https://dummies-wp-admin.dummies.com/health/exercise/lose-belly-fat/what-is-belly-fat/\">visceral fat</a>, putting them at risk for complications associated with this excess weight around the middle.</p>\n<p>If you’re already at or close to an ideal weight, be sure to assess your body proportions. Take out a tape measure for <a href=\"https://dummies-wp-admin.dummies.com/health/how-to-get-your-body-measurements/\">your body measurement</a> and determine your waist-to-hip ratio to see whether you’re at risk. If you’re at risk even though you’re already thin, reducing body fat in your abdominal area can help to improve your waist-to-hip ratio.</p>\n"},{"title":"After-pregnancy body types can lose the excess belly fat.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356975.image2.jpg","width":400,"height":328},"content":"<p>If you just had a new baby and are stressing over your bulging stomach, take heart. It can take time after delivery for your belly to go back to normal. Remember that not only is normal weight gain associated with pregnancy, but stomach muscles have been stretched and expanded for nine months.</p>\n<p><b>If you just gave birth and are breastfeeding, don’t reduce your food intake too much or lose weight too quickly.</b> Doing so can reduce your milk production for your baby. Allow yourself time to establish a breastfeeding schedule with your baby before implementing a weight loss routine. Make sure to consult your physician before making changes to your diet while breastfeeding.</p>\n<p><b>If you just had a baby but aren’t breastfeeding, you can aim for a faster rate of weight loss, but you must have realistic expectations.</b> A new baby brings along multiple challenges, such as lack of sleep, decreased meal planning, and even stress-related eating.</p>\n"},{"title":"Post-menopause body types face shifting body proportions.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356976.image3.jpg","width":268,"height":400},"content":"<p>The term <i>middle-age spread</i> is something all women dread hearing. Here’s how it works: As women approach menopause, body fat tends to favor the upper body over the lower half, and as the body fat begins to increase, so does the midsection.</p>\n<p>Even women who stay the same weight throughout menopause may notice a shift in body proportions by gaining a few inches around the waist. Most of the shifting can be attributed to hormone changes associated with menopause, leading to an increase in body fat and a loss of lean muscle mass.</p>\n<p>Even though some of these changes may seem inevitable, you aren’t predestined to a life of increased belly fat just because you’re going through or have gone through menopause.</p>\n"},{"title":"The male body type is more likely to have excess belly fat.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356977.image4.jpg","width":400,"height":266},"content":"<p>Have you been noticing that your six-pack is slowly transitioning into a keg? Men are more likely than women to have excessive levels of belly fat. And, as a result, men have a higher likelihood of diseases and disorders linked with visceral fat. Lifestyle choices, such as inactivity, poor diet, and excessive alcohol intake, can cause your body to store excessive visceral fat.</p>\n<p>Men, similar to women, start to lose muscle mass as they age, especially if they’re inactive. In your 40s and beyond, changes in testosterone and estrogen levels may make your body more inclined to lose lean muscle mass and store fat around your waistline.</p>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Solve","lifeExpectancy":null,"lifeExpectancySetFrom":null,"dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":204894},{"headers":{"creationTime":"2018-11-04T22:26:02+00:00","modifiedTime":"2018-11-04T22:26:02+00:00","timestamp":"2022-09-14T18:16:54+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Belly Fat Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"},"slug":"belly-fat-diet","categoryId":34106}],"title":"Foods That Cause Belly Bloat","strippedTitle":"foods that cause belly bloat","slug":"foods-that-cause-belly-bloat","canonicalUrl":"","seo":{"metaDescription":"Some foods can cause belly bloat. This bloat can come on overnight or even after eating just one meal full of belly-bloating foods . Bloat isn’t true belly fat,","noIndex":0,"noFollow":0},"content":"Some <strong>foods can cause belly bloat.</strong> This bloat can come on overnight or even after eating just one meal full of <a href=\"https://www.dummies.com/health/exercise/lose-belly-fat/ten-foods-that-bloat-your-belly/\">belly-bloating foods</a>. Bloat isn’t true belly fat, but it can distend your stomach, making your waistline appear larger. Some foods have an instant belly-bloating effect due to their ability to introduce added gasses to the body, causing stomach distension. Other foods bloat the belly by causing your body to hold on to fluid, giving you that puffy look and feel. You especially want to avoid belly bloat when you’re trying to look your best, such as for an upcoming event like a wedding or party.\r\n\r\nSome instant belly-bloating foods to avoid in your diet include the following:\r\n<ul>\r\n \t<li><strong>Carbonated beverages: </strong>These gassy drinks fill your belly with air, causing your stomach to look distended and bloated. Instead, drink water or calorie-free beverages that are rich in antioxidants, such as unsweetened green tea with a squeeze of fresh lemon.</li>\r\n \t<li><strong>Gassy vegetables: </strong>Vegetables that increase gas production, such as cabbage, broccoli, and Brussels sprouts, can cause your stomach to look and feel distended due to a buildup of gas in the gastrointestinal (GI) tract. But you don’t have to give up these vegetables entirely. If you slowly increase your portions of these vegetables over the course of a few weeks, versus all at once, it allows your body to adjust to them, helping to produce less gas during digestion. When eating these gassier options, also be sure to cook them thoroughly (raw vegetables can produce even more gas).</li>\r\n \t<li><strong>Gum:</strong> Chewing gum may trigger you to swallow air, which can bloat your belly and cause it to look distended. And even though sugar-free gum may sound like a better choice, it actually contains a high amount of sugar alcohols. These alcohols are only partially digested in your body, so they can lead to gas, bloating, and GI upset — all things that cause your belly to look and feel bloated. If you do want to chew gum, try to limit yourself to only one or two pieces per day.</li>\r\n \t<li><strong>High-sugar drinks:</strong> Drinking a large amount of simple sugars through drinks can lead to spikes in insulin levels. Because an increase in insulin promotes increased fat storage in the abdominal area, you want to avoid these high-sugar drinks. Instead, choose calorie-free beverages, such as water or unsweetened green tea.</li>\r\n</ul>\r\n<p style=\"padding-left: 30px;\">Or try this lightly flavored, belly-slimming beverage: Freeze 100 percent fruit juice in an ice cube tray. After the juice cubes are frozen, you can pop one into 12 ounces of water. The juice will slowly melt, infusing the water with all-natural flavor with none of the bloat and only a small number of calories.</p>\r\n\r\n<ul>\r\n \t<li><strong>Trans fats: </strong>Studies have shown that the intake of trans fats can promote an increase in belly fat. So carefully screen your foods by looking for the words “partially-hydrogenated oil” in the ingredient list. If you see this term, the food you’re selecting contains a source of trans fats. It’s best to avoid foods with trans fats or partially-hydrogenated oils. Foods most likely to contain these belly-busting ingredients include baked goods and pastries, commercially fried foods, snack foods like chips and microwave popcorn, and some instant coffee drinks.</li>\r\n</ul>\r\n<p style=\"padding-left: 30px;\">Be sure to look at the ingredient list, not just the number of grams of trans fats listed on the Nutrition Facts Panel. Foods can list 0 grams of trans fats if they contain less than half a gram per serving. Less than half a gram sounds fairly harmless, but if you eat multiple servings, you’re still taking in a significant source of trans fats. In fact, research has shown that as little as 2 grams of trans fats can be detrimental to your health, so read those ingredient lists carefully!</p>\r\n\r\n<ul>\r\n \t<li><strong>White flour:</strong> Foods that list white flour or enriched flour as the first ingredient are mainly made up of refined carbohydrates. These carbs are digested very quickly, causing spikes in both insulin and blood sugar levels, promoting increased fat storage in the abdominal area. Choose whole-grain options instead. Make sure the first ingredient listed is a whole grain, such as oats or whole wheat.</li>\r\n</ul>\r\n<p style=\"padding-left: 30px;\">Be cautious when reading labels. Even if a label says “enriched wheat flour” or “wheat flour,” it’s still a refined flour. You want to see the word “whole” in front of the ingredient, such as “whole-wheat flour,” to ensure you’re getting a true whole grain.</p>","description":"Some <strong>foods can cause belly bloat.</strong> This bloat can come on overnight or even after eating just one meal full of <a href=\"https://www.dummies.com/health/exercise/lose-belly-fat/ten-foods-that-bloat-your-belly/\">belly-bloating foods</a>. Bloat isn’t true belly fat, but it can distend your stomach, making your waistline appear larger. Some foods have an instant belly-bloating effect due to their ability to introduce added gasses to the body, causing stomach distension. Other foods bloat the belly by causing your body to hold on to fluid, giving you that puffy look and feel. You especially want to avoid belly bloat when you’re trying to look your best, such as for an upcoming event like a wedding or party.\r\n\r\nSome instant belly-bloating foods to avoid in your diet include the following:\r\n<ul>\r\n \t<li><strong>Carbonated beverages: </strong>These gassy drinks fill your belly with air, causing your stomach to look distended and bloated. Instead, drink water or calorie-free beverages that are rich in antioxidants, such as unsweetened green tea with a squeeze of fresh lemon.</li>\r\n \t<li><strong>Gassy vegetables: </strong>Vegetables that increase gas production, such as cabbage, broccoli, and Brussels sprouts, can cause your stomach to look and feel distended due to a buildup of gas in the gastrointestinal (GI) tract. But you don’t have to give up these vegetables entirely. If you slowly increase your portions of these vegetables over the course of a few weeks, versus all at once, it allows your body to adjust to them, helping to produce less gas during digestion. When eating these gassier options, also be sure to cook them thoroughly (raw vegetables can produce even more gas).</li>\r\n \t<li><strong>Gum:</strong> Chewing gum may trigger you to swallow air, which can bloat your belly and cause it to look distended. And even though sugar-free gum may sound like a better choice, it actually contains a high amount of sugar alcohols. These alcohols are only partially digested in your body, so they can lead to gas, bloating, and GI upset — all things that cause your belly to look and feel bloated. If you do want to chew gum, try to limit yourself to only one or two pieces per day.</li>\r\n \t<li><strong>High-sugar drinks:</strong> Drinking a large amount of simple sugars through drinks can lead to spikes in insulin levels. Because an increase in insulin promotes increased fat storage in the abdominal area, you want to avoid these high-sugar drinks. Instead, choose calorie-free beverages, such as water or unsweetened green tea.</li>\r\n</ul>\r\n<p style=\"padding-left: 30px;\">Or try this lightly flavored, belly-slimming beverage: Freeze 100 percent fruit juice in an ice cube tray. After the juice cubes are frozen, you can pop one into 12 ounces of water. The juice will slowly melt, infusing the water with all-natural flavor with none of the bloat and only a small number of calories.</p>\r\n\r\n<ul>\r\n \t<li><strong>Trans fats: </strong>Studies have shown that the intake of trans fats can promote an increase in belly fat. So carefully screen your foods by looking for the words “partially-hydrogenated oil” in the ingredient list. If you see this term, the food you’re selecting contains a source of trans fats. It’s best to avoid foods with trans fats or partially-hydrogenated oils. Foods most likely to contain these belly-busting ingredients include baked goods and pastries, commercially fried foods, snack foods like chips and microwave popcorn, and some instant coffee drinks.</li>\r\n</ul>\r\n<p style=\"padding-left: 30px;\">Be sure to look at the ingredient list, not just the number of grams of trans fats listed on the Nutrition Facts Panel. Foods can list 0 grams of trans fats if they contain less than half a gram per serving. Less than half a gram sounds fairly harmless, but if you eat multiple servings, you’re still taking in a significant source of trans fats. In fact, research has shown that as little as 2 grams of trans fats can be detrimental to your health, so read those ingredient lists carefully!</p>\r\n\r\n<ul>\r\n \t<li><strong>White flour:</strong> Foods that list white flour or enriched flour as the first ingredient are mainly made up of refined carbohydrates. These carbs are digested very quickly, causing spikes in both insulin and blood sugar levels, promoting increased fat storage in the abdominal area. Choose whole-grain options instead. Make sure the first ingredient listed is a whole grain, such as oats or whole wheat.</li>\r\n</ul>\r\n<p style=\"padding-left: 30px;\">Be cautious when reading labels. Even if a label says “enriched wheat flour” or “wheat flour,” it’s still a refined flour. You want to see the word “whole” in front of the ingredient, such as “whole-wheat flour,” to ensure you’re getting a true whole grain.</p>","blurb":"","authors":[{"authorId":9226,"name":"Erin Palinski-Wade","slug":"erin-palinski-wade","description":" <p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"primaryCategoryTaxonomy":{"categoryId":34106,"title":"Belly Fat Diet","slug":"belly-fat-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":256922,"title":"Foods that Burn Belly Fat","slug":"foods-that-burn-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256922"}},{"articleId":208197,"title":"Belly Fat Diet For Dummies Cheat Sheet","slug":"belly-fat-diet-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208197"}},{"articleId":204894,"title":"Know Your Body Type to Start Losing Belly Fat","slug":"know-your-body-type-to-start-losing-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204894"}},{"articleId":204893,"title":"Seven Foods That Fight Inflammation and Belly Fat","slug":"seven-foods-that-fight-inflammation-and-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204893"}},{"articleId":204891,"title":"10 Nutrients That Shrink Your Belly","slug":"10-nutrients-that-shrink-your-belly","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204891"}}],"fromCategory":[{"articleId":256922,"title":"Foods that Burn Belly Fat","slug":"foods-that-burn-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256922"}},{"articleId":208197,"title":"Belly Fat Diet For Dummies Cheat Sheet","slug":"belly-fat-diet-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208197"}},{"articleId":204894,"title":"Know Your Body Type to Start Losing Belly Fat","slug":"know-your-body-type-to-start-losing-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204894"}},{"articleId":204893,"title":"Seven Foods That Fight Inflammation and Belly Fat","slug":"seven-foods-that-fight-inflammation-and-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204893"}},{"articleId":204891,"title":"10 Nutrients That Shrink Your Belly","slug":"10-nutrients-that-shrink-your-belly","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204891"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":281991,"slug":"belly-fat-diet-for-dummies","isbn":"9781118345856","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"amazon":{"default":"https://www.amazon.com/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1118345851-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/belly-fat-diet-for-dummies-cover-9781118345856-202x255.jpg","width":202,"height":255},"title":"Belly Fat Diet For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"<p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","authors":[{"authorId":9226,"name":"Erin Palinski-Wade","slug":"erin-palinski-wade","description":" <p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" 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Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Belly Fat Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"},"slug":"belly-fat-diet","categoryId":34106}],"title":"Foods that Burn Belly Fat","strippedTitle":"foods that burn belly fat","slug":"foods-that-burn-belly-fat","canonicalUrl":"","seo":{"metaDescription":"As you transition into a belly-flattening lifestyle, one that burns belly fat and prevents belly bloat , you need to make a few key dietary changes that will he","noIndex":0,"noFollow":0},"content":"As you transition into a belly-flattening lifestyle, one that <strong>burns belly fat</strong> and <strong>prevents belly bloat</strong>, you need to make a few key dietary changes that will help you lose belly fat. You can make these diet changes gradually over time.\r\n\r\n<b><i><img class=\"alignnone size-full wp-image-256923\" src=\"https://www.dummies.com/wp-content/uploads/How-to-Lose-Belly-Fat.jpg\" alt=\"how-to-lose-belly-fat\" width=\"535\" height=\"1842\" /></i></b>\r\n\r\nThe more regularly you stick with these changes, the better your results. The following are some general guidelines to follow:\r\n<ul>\r\n \t<li><strong>Consume an <a href=\"https://www.dummies.com/health/nutrition/healthy-eating/getting-the-right-amount-of-fiber/\">adequate amount of fiber</a> per day. </strong>Aim for a minimum of 30 grams of fiber daily. Fiber provides you with a sense of satiety without any calories. Increasing your fiber intake helps stabilize blood sugar, control cravings, and prevent overeating — all things that help promote weight loss and flatten your belly.</li>\r\n \t<li><strong>Consume an <a href=\"https://www.dummies.com/health/nutrition/why-your-body-needs-some-fat-to-be-healthy/\">adequate amount of healthy fat</a> each day. </strong>Don’t worry. Dietary fat doesn’t equal belly fat. In fact, it’s actually the opposite! Healthy fats in the diet, mainly monounsaturated fats and omega-3 fatty acids, have been shown to help promote a decrease in belly fat. But portion control is still key here. Even though these fats are healthy, they’re still rich in calories.</li>\r\n \t<li><strong>Consume an <a href=\"https://www.dummies.com/health/nutrition/how-much-protein-do-you-need-in-your-diet/\">adequate amount of lean protein</a>.</strong> Lean proteins — which include animal proteins like chicken breast and fish as well as plant-based proteins like tofu and beans — are what make up the majority of your muscle. Without enough dietary protein each day, you may begin to lose muscle mass as you lose weight, which can slow your metabolism. Protein, like fats and fiber, is a nutrient that is slowly digested, helping to regulate appetite and control hunger. Include a source of lean protein at each meal to help you feel satisfied and avoid cravings.</li>\r\n \t<li><strong>Increase your intake of <a href=\"https://www.dummies.com/health/nutrition/adding-fruits-to-your-diet-every-day/\">whole fruits and vegetables</a>. </strong>Vegetables and fruits are not only rich in filling fiber, but they’re also loaded with antioxidants and phytochemicals. Certain antioxidants, such as vitamin C, have been linked with reducing belly fat by helping to regulate stress hormones in the body. They’re also rich in minerals like potassium, which helps to expel excess water from the body, slimming the belly.</li>\r\n \t<li><strong>Drink water.</strong> Drinking at least 8 cups of water per day helps keep you hydrated, gives you increased energy, and helps prevent water retention that can bloat your belly. Drinking adequate amounts of fluid also helps with appetite regulation, promoting weight loss.</li>\r\n</ul>","description":"As you transition into a belly-flattening lifestyle, one that <strong>burns belly fat</strong> and <strong>prevents belly bloat</strong>, you need to make a few key dietary changes that will help you lose belly fat. You can make these diet changes gradually over time.\r\n\r\n<b><i><img class=\"alignnone size-full wp-image-256923\" src=\"https://www.dummies.com/wp-content/uploads/How-to-Lose-Belly-Fat.jpg\" alt=\"how-to-lose-belly-fat\" width=\"535\" height=\"1842\" /></i></b>\r\n\r\nThe more regularly you stick with these changes, the better your results. The following are some general guidelines to follow:\r\n<ul>\r\n \t<li><strong>Consume an <a href=\"https://www.dummies.com/health/nutrition/healthy-eating/getting-the-right-amount-of-fiber/\">adequate amount of fiber</a> per day. </strong>Aim for a minimum of 30 grams of fiber daily. Fiber provides you with a sense of satiety without any calories. Increasing your fiber intake helps stabilize blood sugar, control cravings, and prevent overeating — all things that help promote weight loss and flatten your belly.</li>\r\n \t<li><strong>Consume an <a href=\"https://www.dummies.com/health/nutrition/why-your-body-needs-some-fat-to-be-healthy/\">adequate amount of healthy fat</a> each day. </strong>Don’t worry. Dietary fat doesn’t equal belly fat. In fact, it’s actually the opposite! Healthy fats in the diet, mainly monounsaturated fats and omega-3 fatty acids, have been shown to help promote a decrease in belly fat. But portion control is still key here. Even though these fats are healthy, they’re still rich in calories.</li>\r\n \t<li><strong>Consume an <a href=\"https://www.dummies.com/health/nutrition/how-much-protein-do-you-need-in-your-diet/\">adequate amount of lean protein</a>.</strong> Lean proteins — which include animal proteins like chicken breast and fish as well as plant-based proteins like tofu and beans — are what make up the majority of your muscle. Without enough dietary protein each day, you may begin to lose muscle mass as you lose weight, which can slow your metabolism. Protein, like fats and fiber, is a nutrient that is slowly digested, helping to regulate appetite and control hunger. Include a source of lean protein at each meal to help you feel satisfied and avoid cravings.</li>\r\n \t<li><strong>Increase your intake of <a href=\"https://www.dummies.com/health/nutrition/adding-fruits-to-your-diet-every-day/\">whole fruits and vegetables</a>. </strong>Vegetables and fruits are not only rich in filling fiber, but they’re also loaded with antioxidants and phytochemicals. Certain antioxidants, such as vitamin C, have been linked with reducing belly fat by helping to regulate stress hormones in the body. They’re also rich in minerals like potassium, which helps to expel excess water from the body, slimming the belly.</li>\r\n \t<li><strong>Drink water.</strong> Drinking at least 8 cups of water per day helps keep you hydrated, gives you increased energy, and helps prevent water retention that can bloat your belly. Drinking adequate amounts of fluid also helps with appetite regulation, promoting weight loss.</li>\r\n</ul>","blurb":"","authors":[{"authorId":9226,"name":"Erin Palinski-Wade","slug":"erin-palinski-wade","description":" <p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"primaryCategoryTaxonomy":{"categoryId":34106,"title":"Belly Fat 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Belly","slug":"10-nutrients-that-shrink-your-belly","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204891"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":281991,"slug":"belly-fat-diet-for-dummies","isbn":"9781118345856","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"amazon":{"default":"https://www.amazon.com/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1118345851-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/belly-fat-diet-for-dummies-cover-9781118345856-202x255.jpg","width":202,"height":255},"title":"Belly Fat Diet For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"<p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","authors":[{"authorId":9226,"name":"Erin Palinski-Wade","slug":"erin-palinski-wade","description":" <p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" 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Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Belly Fat Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"},"slug":"belly-fat-diet","categoryId":34106}],"title":"Ten Belly-Bloating Foods","strippedTitle":"ten belly-bloating foods","slug":"ten-belly-bloating-foods","canonicalUrl":"","seo":{"metaDescription":"Just as many foods have the potential to shrink belly fat, quite a few others can bloat your belly. These belly bloaters work in different ways. Some can increa","noIndex":0,"noFollow":0},"content":"Just as many foods have the potential to shrink belly fat, quite a few others can bloat your belly. These belly bloaters work in different ways. Some can increase gas in your stomach, making your abdomen look and feel distended.\r\n\r\nEven though this bloating is only temporary, it can still be uncomfortable and make your pants feel quite snug around your waistline. Other foods, due to their nutritional content, can lead to long-term belly bloat from increased visceral fat storage.\r\n\r\nSee also <a href=\"https://www.dummies.com/food-drink/special-diets/fighting-belly-fat-by-eating-the-right-foods/\" target=\"_blank\">Fighting Belly Fat by Eating the Right Foods,</a> <a href=\"https://www.dummies.com/health/exercise/lose-belly-fat/an-overview-of-the-belly-fat-diet/\" target=\"_blank\">An Overview of the Belly Fat Diet</a>, and <a href=\"https://www.dummies.com/food-drink/special-diets/belly-fat-diet-for-dummies-cheat-sheet/\" target=\"_blank\">Belly Fat Diet For Dummies Cheat Sheet</a>.","description":"Just as many foods have the potential to shrink belly fat, quite a few others can bloat your belly. These belly bloaters work in different ways. Some can increase gas in your stomach, making your abdomen look and feel distended.\r\n\r\nEven though this bloating is only temporary, it can still be uncomfortable and make your pants feel quite snug around your waistline. Other foods, due to their nutritional content, can lead to long-term belly bloat from increased visceral fat storage.\r\n\r\nSee also <a href=\"https://www.dummies.com/food-drink/special-diets/fighting-belly-fat-by-eating-the-right-foods/\" target=\"_blank\">Fighting Belly Fat by Eating the Right Foods,</a> <a href=\"https://www.dummies.com/health/exercise/lose-belly-fat/an-overview-of-the-belly-fat-diet/\" target=\"_blank\">An Overview of the Belly Fat Diet</a>, and <a href=\"https://www.dummies.com/food-drink/special-diets/belly-fat-diet-for-dummies-cheat-sheet/\" target=\"_blank\">Belly Fat Diet For Dummies Cheat Sheet</a>.","blurb":"","authors":[{"authorId":9226,"name":"Erin Palinski-Wade","slug":"erin-palinski-wade","description":" <p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"primaryCategoryTaxonomy":{"categoryId":34106,"title":"Belly Fat Diet","slug":"belly-fat-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":256927,"title":"Foods That Cause Belly Bloat","slug":"foods-that-cause-belly-bloat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256927"}},{"articleId":256922,"title":"Foods that Burn Belly Fat","slug":"foods-that-burn-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256922"}},{"articleId":208197,"title":"Belly Fat Diet For Dummies Cheat Sheet","slug":"belly-fat-diet-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208197"}},{"articleId":204894,"title":"Know Your Body Type to Start Losing Belly Fat","slug":"know-your-body-type-to-start-losing-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204894"}},{"articleId":204893,"title":"Seven Foods That Fight Inflammation and Belly Fat","slug":"seven-foods-that-fight-inflammation-and-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204893"}}],"fromCategory":[{"articleId":256927,"title":"Foods That Cause Belly Bloat","slug":"foods-that-cause-belly-bloat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256927"}},{"articleId":256922,"title":"Foods that Burn Belly Fat","slug":"foods-that-burn-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256922"}},{"articleId":208197,"title":"Belly Fat Diet For Dummies Cheat 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Fat Diet For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"<p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","authors":[{"authorId":9226,"name":"Erin Palinski-Wade","slug":"erin-palinski-wade","description":" <p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;belly-fat-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118345856&quot;]}]\" id=\"du-slot-63221ae0a9ccd\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;belly-fat-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118345856&quot;]}]\" id=\"du-slot-63221ae0aa219\"></div></div>"},"articleType":{"articleType":"Step by Step","articleList":null,"content":[{"title":"Avoid most bagels.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356882.image0.jpg","width":400,"height":296},"content":"<p>Not every bagel is a belly bloater. However, the typical bagel is. If you go to the bagel store or a deli, you almost always get a huge bagel made with 100 percent refined flour. Even though it tastes good, that refined flour sets off the cascading events of elevated blood sugar, elevated insulin levels, and increased belly fat storage.</p>\n"},{"title":"It tastes great and is great for you, but cabbage may be tough on your belly!","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356883.image1.jpg","width":400,"height":300},"content":"<p>Cabbage is a vegetable known for increasing gas production in the gastrointestinal tract during digestion. And this increased gas production can bloat your belly. Gas-producing vegetables are often easier to digest and break down when cooked well. So if you do have cabbage, choose cooked over raw. And don’t eat large quantities of cabbage on a day you want your waistline to look as slim and toned as possible.</p>\n"},{"title":"Carbonated water can be quite bloating due to the added carbonation.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356884.image2.jpg","width":354,"height":400},"content":"<p>This bloating is due to the gas from the air blended with the water. The bloating is only temporary, but for one to three hours after drinking carbonated water, you may feel as though your belly has expanded. The carbonation can make your stomach look distended and cause clothing to fit more snuggly around your midsection.</p>\n"},{"title":"Cola can be a huge belly bloater.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356885.image3.jpg","width":400,"height":277},"content":"<p>In addition to the carbonation that increases gas in the stomach (which causes immediate belly bloat), the sugar in cola can make that temporary bloat turn into a permanently larger belly! Depending on the cola, it may contain sugar, corn syrup, or another liquid sweetener. All of these sweeteners have the same long-term effect: increased fat storage right in your abdominal area.</p>\n<p>High sugar content, especially in liquid form, immediately raises blood sugar, which in turn spikes insulin levels. This elevated insulin level signals your body to begin storing the excess sugar as fat. And, of course, your body places it in the easiest and most convenient location: your belly.</p>\n<p>Diet soda isn’t the answer. It doesn’t contain sugar, but it still contains carbonation, which is an instant belly bloater. Diet sodas are also packed full of artificial sweeteners. These sweeteners are foreign chemicals to your body, so when they’re consumed in excessive amounts, they may increase inflammation, which in the long run can increase health risks and belly fat.</p>\n"},{"title":"Deep-fried foods, including French fries, can cause you to feel heavy and sluggish because the high levels of fat in these foods slow digestion.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356886.image4.jpg","width":400,"height":266},"content":"<p>Commercially fried foods often contain the most dangerous of all fats: trans fats. These fats in even small amounts have been linked to many negative health effects (such as heart disease). They can also significantly elevate inflammation in your body.</p>\n"},{"title":"Ice cream can be a belly bloater in a couple of ways.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356887.image5.jpg","width":400,"height":257},"content":"<p>First, it contains a large amount of sugar, and food high in sugar causes both blood sugar and insulin levels to rise, resulting in the storage of more belly fat.</p>\n<p>Because ice cream is a milk product, it also contains high levels of lactose, the sugar found in milk. Many individuals have lactose intolerance, which causes them to have trouble breaking down lactose and leads to increased gas production, bloat, and even diarrhea. Extreme temperatures in foods, such as very cold (like ice cream), can also stress the gastrointestinal tract and lead to cramping and bloating.</p>\n"},{"title":"Sausage is a fatty meat that’s loaded with unhealthy saturated fat. This fat clogs arteries and may also increase inflammation, which has a direct link to belly fat storage.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356888.image6.jpg","width":400,"height":266},"content":"<p>Sausage is almost always high in sodium as well. And food high in sodium causes your body to retain water, giving your belly a bloated look and feel. And lastly, don’t forget that sausage, due to its high fat content, is high in calories. So consuming it on a regular basis can lead to weight gain.</p>\n"},{"title":"Sugar alcohols in <i>sugar-free candy</i> and <i>sugar-free gum</i> are sugar substitutes that can only be partially digested by the body.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356889.image7.jpg","width":400,"height":300},"content":"<p>Many times you see these in foods like sugar-free candy, gum, and snacks. They’re often listed as xylitol, sorbitol, and maltitol.</p>\n<p>Because they’re only partially digested in your body, they provide fewer calories per gram than actual sugar, but they also can cause gastrointestinal side effects, such as bloating, gas, and diarrhea. And all that bloat and gas can cause your abdomen to look distended. So you’re better off avoiding these or consuming them in small quantities to prevent belly bloating.</p>\n<p>Chewing sugar-free gum also can lead to the swallowing of air.</p>\n<p>The more air that you swallow, the more this air accumulates in your gastrointestinal tract, which can cause bloating, pressure, and belly expansion. In addition, the sugar alcohols in sugar-free gum have some side effects. They can increase gas and cause bloating, abdominal pain, and even diarrhea.</p>\n<p>However, gum containing sugar alcohols can have some health benefits, such as helping to prevent dental cavities. It also has no impact on blood sugar and insulin levels due to the low glycemic index of sugar alcohols.</p>\n"},{"title":"White rice digests rapidly in your body, creating that cascading effect of increased insulin levels, increased fat storage, and an increased waistline over time.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356890.image8.jpg","width":400,"height":266},"content":"<p>Also, as a refined grain, white rice offers a low level of satiety. So you’ll eat it, won’t feel very full, and then eat more. This cycle can lead to an excessive calorie intake and increased weight gain.</p>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Solve","lifeExpectancy":null,"lifeExpectancySetFrom":null,"dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":204888},{"headers":{"creationTime":"2016-03-27T12:08:38+00:00","modifiedTime":"2017-04-10T20:48:46+00:00","timestamp":"2022-09-14T18:18:06+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Belly Fat Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"},"slug":"belly-fat-diet","categoryId":34106}],"title":"10 Nutrients That Shrink Your Belly","strippedTitle":"10 nutrients that shrink your belly","slug":"10-nutrients-that-shrink-your-belly","canonicalUrl":"","seo":{"metaDescription":"Healthy eating and exercise can shrink your waistline and blast away belly fat. But certain nutrients also have the ability to help you burn belly fat faster an","noIndex":0,"noFollow":0},"content":"Healthy eating and exercise can shrink your waistline and blast away belly fat. But certain nutrients also have the ability to help you burn belly fat faster and more effectively. Incorporating the ten nutrients described here on a regular basis through seasonings, food choices, and <a href=\"https://www.dummies.com/health/nutrition/4-common-supplements-what-research-says-about-their-uses-and-effectiveness/\">supplements</a> may help you shed fat, especially around your <a href=\"https://www.dummies.com/health/exercise/lose-belly-fat/an-overview-of-the-belly-fat-diet/\">midsection</a>, more productively, helping you to reach your weight loss goals even faster!","description":"Healthy eating and exercise can shrink your waistline and blast away belly fat. But certain nutrients also have the ability to help you burn belly fat faster and more effectively. Incorporating the ten nutrients described here on a regular basis through seasonings, food choices, and <a href=\"https://www.dummies.com/health/nutrition/4-common-supplements-what-research-says-about-their-uses-and-effectiveness/\">supplements</a> may help you shed fat, especially around your <a href=\"https://www.dummies.com/health/exercise/lose-belly-fat/an-overview-of-the-belly-fat-diet/\">midsection</a>, more productively, helping you to reach your weight loss goals even faster!","blurb":"","authors":[{"authorId":9226,"name":"Erin Palinski-Wade","slug":"erin-palinski-wade","description":" <p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"primaryCategoryTaxonomy":{"categoryId":34106,"title":"Belly Fat Diet","slug":"belly-fat-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":256927,"title":"Foods That Cause Belly Bloat","slug":"foods-that-cause-belly-bloat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256927"}},{"articleId":256922,"title":"Foods that Burn Belly Fat","slug":"foods-that-burn-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256922"}},{"articleId":208197,"title":"Belly Fat Diet For Dummies Cheat Sheet","slug":"belly-fat-diet-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208197"}},{"articleId":204894,"title":"Know Your Body Type to Start Losing Belly Fat","slug":"know-your-body-type-to-start-losing-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204894"}},{"articleId":204893,"title":"Seven Foods That Fight Inflammation and Belly Fat","slug":"seven-foods-that-fight-inflammation-and-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204893"}}],"fromCategory":[{"articleId":256927,"title":"Foods That Cause Belly Bloat","slug":"foods-that-cause-belly-bloat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256927"}},{"articleId":256922,"title":"Foods that Burn Belly Fat","slug":"foods-that-burn-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256922"}},{"articleId":208197,"title":"Belly Fat Diet For Dummies Cheat Sheet","slug":"belly-fat-diet-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208197"}},{"articleId":204894,"title":"Know Your Body Type to Start Losing Belly Fat","slug":"know-your-body-type-to-start-losing-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204894"}},{"articleId":204893,"title":"Seven Foods That Fight Inflammation and Belly Fat","slug":"seven-foods-that-fight-inflammation-and-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204893"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":281991,"slug":"belly-fat-diet-for-dummies","isbn":"9781118345856","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"amazon":{"default":"https://www.amazon.com/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1118345851-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/belly-fat-diet-for-dummies-cover-9781118345856-202x255.jpg","width":202,"height":255},"title":"Belly Fat Diet For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"<p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","authors":[{"authorId":9226,"name":"Erin Palinski-Wade","slug":"erin-palinski-wade","description":" <p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;belly-fat-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118345856&quot;]}]\" id=\"du-slot-63221ade020ac\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;belly-fat-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118345856&quot;]}]\" id=\"du-slot-63221ade025c8\"></div></div>"},"articleType":{"articleType":"Step by Step","articleList":null,"content":[{"title":"Calcium pyruvate is a substance that occurs naturally and is made in your body during digestion and metabolism. This nutrient’s main role is to make energy and fuel your cells.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356860.image0.jpg","width":400,"height":322},"content":"<p>A study done by the University of Pittsburgh found that obese women lost 48 percent more fat when following a calorie-restricted diet with supplemental calcium pyruvate than those women following the diet alone. It appears that calcium pyruvate can get into the fat cells and help them burn energy more effectively, promoting more weight loss.</p>\n<p>Calcium pyruvate occurs naturally in foods like red apples, red grapes, red wine, and cheeses. It can also be taken in supplemental form. If supplementing with calcium pyruvate, take 1,000 milligrams on an empty stomach before each meal up to three times per day. Taking too much of this supplement may cause nausea, however.</p>\n"},{"title":"To help get rid of gas, try snacking on caraway seeds.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356861.image1.jpg","width":400,"height":266},"content":"<p>Bloating and gas can occur in your gastrointestinal tract for a number of reasons. And increased gas can cause your belly to bloat.</p>\n<p>Caraway seeds are effective at reducing gas and bloating because they’re a powerful digestive aid. They help to expel and eliminate gas due to their carminative properties. Caraway seeds are also beneficial at keeping bloat away because they help the good bacteria in your gastrointestinal tract digest and break down food while inhibiting the growth of the bad bacteria.</p>\n"},{"title":"Research has found that the active compound methylhydroxy chalcone polymer (MHCP) in cinnamon makes fat cells more receptive to insulin.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356862.image2.jpg","width":400,"height":266},"content":"<p>When cells are more receptive to insulin, they allow the insulin to transport sugar into the cells for energy, thus keeping insulin levels in the bloodstream low. High insulin levels trigger the body to store more fat, especially in your midsection. So consuming a seasoning like cinnamon that helps maintain healthy levels of insulin is a great way to combat belly fat.</p>\n"},{"title":"The main polyphenol, epigallocatechin gallate (EGCG), in green tea has been shown to have thermogenic properties and to help increase fat oxidation.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356863.image3.jpg","width":400,"height":266},"content":"<p>In fact, one study found that when overweight individuals consumed the same number of calories and performed the same amount of exercise, those drinking green tea lost more weight, especially weight from the abdomen. Green tea is also loaded with powerful antioxidants, which help decrease inflammation (another belly-fat contributor) and fight off disease and infection. Aim for brewed green tea over powders and supplements.</p>\n"},{"title":"Fucoxanthin is a carotenoid found in brown seaweed.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356864.image4.jpg","width":400,"height":328},"content":"<p>Research on this compound suggests it may be a powerful fat fighter. In animal studies, overweight and obese mice were found to lose 5 to 10 percent of their entire body weight when consuming fucoxanthin. Although research is still unclear as to exactly how fucoxanthin promotes weight loss, it may be due to its ability to target a specific protein that increases the rate at which abdominal fat is burned.</p>\n<p>Edible brown seaweed is available in Japanese specialty stores and health food stores under the names <i>wakame</i> and <i>hijiki.</i></p>\n"},{"title":"Omega-3-rich foods been shown to help reduce abdominal fat storage.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356865.image5.jpg","width":400,"height":254},"content":"<p>Studies have also shown that they keep the stress hormones cortisol and adrenaline from peaking, helping to prevent damage to your body from chronic stress and also helping prevent increased fat storage caused by elevated cortisol levels.</p>\n<p>Fatty fish, such as salmon, is a great source of omega-3 fatty acids. However, plant-based sources, such as chia seeds, walnuts, and flaxseed, are terrific sources as well. Supplemental omega-3 fatty acids are also fine.</p>\n"},{"title":"Quercetin, a powerful flavonoid, has been shown to not only improve the immune system and promote cardiovascular health but also fight belly fat.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356866.image6.jpg","width":400,"height":300},"content":"<p>Research has shown that this flavonoid can block baby fat cells from maturing and is more effective at inhibiting the rate of new fat cell formation than any other flavonoid. Quercetin also is effective at decreasing inflammation in the body.</p>\n<p>Large amounts of quercetin are found in apples, onions (especially red onions), and green tea. Red grapes, tomatoes, broccoli, cherries, raspberries, and leafy greens are also excellent sources. Aim to take in quercetin from foods rather than supplements, because foods rich in quercetin contain many additional health benefits.</p>\n"},{"title":"Studies have indicated that high levels of resveratrol in your diet may boost metabolism, helping you to burn more calories (and more belly fat) throughout the day.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356867.image7.jpg","width":400,"height":279},"content":"<p>Resveratrol has also been shown to suppress levels of the hormone estrogen. High levels of estrogen in your body promote increased fat storage, so suppressing these levels may decrease body fat while helping to increase lean muscle mass.</p>\n<p>Resveratrol is found in red grapes, red wine, peanuts, and dark chocolate.</p>\n"},{"title":"Vitamin C helps reduce stress hormone levels and return the stress hormone cortisol to normal levels after a stressful situation. This reduction in cortisol may help to prevent increased belly-fat storage.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356868.image8.jpg","width":400,"height":266},"content":"<p>Aim to consume at least two foods rich in vitamin C each day. Options include oranges, kiwis, and green peppers. Vitamin C is available in supplement form, but taking in nutrients through food is always the best option. If you do opt for a supplement, keep your dosage to 500 milligrams per day and choose a time-released formula for the best benefit.</p>\n"},{"title":"Just drinking water may shrink your belly!","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356869.image9.jpg","width":267,"height":400},"content":"<p>A study from the Journal of Clinical Endocrinology and Metabolism showed that individuals increased their metabolic rates by 30 percent after drinking approximately 17 ounces of water. Other research indicates that increasing fluid volume in the body may help to promote the breakdown of fat. And because dehydration can suppress metabolism, you have even more reasons to drink up! Aim for at least 64 ounces of water daily.</p>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Solve","lifeExpectancy":null,"lifeExpectancySetFrom":null,"dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":204891},{"headers":{"creationTime":"2016-03-26T15:37:02+00:00","modifiedTime":"2017-03-10T16:33:16+00:00","timestamp":"2022-09-14T18:17:49+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Belly Fat Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"},"slug":"belly-fat-diet","categoryId":34106}],"title":"Recognize Excess Stress To Help Reduce Belly Fat","strippedTitle":"recognize excess stress to help reduce belly fat","slug":"recognize-excess-stress-to-help-reduce-belly-fat","canonicalUrl":"","seo":{"metaDescription":"When your body is under stress, it releases stress hormones like cortisol and adrenaline. And these hormones, when released into your body on a regular basis, c","noIndex":0,"noFollow":0},"content":"<p>When your body is under stress, it releases stress hormones like cortisol and adrenaline. And these hormones, when released into your body on a regular basis, can begin to increase fat storage in your midsection.</p>\r\n<p>Some stress can actually be good for you. It may help you to perform under pressure or give you added motivation to meet a deadline. But at a certain point, stress crosses from being healthy to being detrimental. Everyone has a different stress threshold, and your tolerance to stress depends on many things. You may be able to handle a larger amount of stress</p>\r\n<ul class=\"level-one\">\r\n <li><p class=\"first-para\">If you have a strong support system around you</p>\r\n </li>\r\n <li><p class=\"first-para\">If you have a positive outlook on life</p>\r\n </li>\r\n <li><p class=\"first-para\">If you know a stressful situation will present itself and you’ve prepared for it</p>\r\n </li>\r\n <li><p class=\"first-para\">If you know how to calm yourself and self-soothe</p>\r\n </li>\r\n</ul>\r\n<p class=\"Warning\">You need to be on the lookout for stress overload, or the point at which stress can become both mentally and physically damaging. The figure shows some common symptoms caused by stress overload. The more symptoms you display, the closer you may be to experiencing stress overload.</p>\r\n<img src=\"https://www.dummies.com/wp-content/uploads/360576.image0.jpg\" width=\"521\" height=\"400\" alt=\"Chart shows the mental and emotiona symptoms, physical symptoms and behavioral changes caused by stress.\"/>\r\n<p>Learning strategies to reduce and manage stress is important for preventing negative health effects. Managing your stress is all about taking charge. If you start to take control of your emotions as well as your environment, schedules, and any other factors that may bring on stress, you can start to manage stress in a healthy way.</p>\r\n<p class=\"Remember\">Be proactive. If you can change a stressful situation before it happens or while it’s happening, do it. (However, if you can’t change it, make sure to focus on yourself and those things you can control.)</p>\r\n<p>Also, make time every day to relax, rest, and unwind from the stressors of the day. Even if the stress in your life seems out of control, you can control the way you respond to it, which can make all the difference.</p>\r\n<p>With practice, you’ll be able to better identify stressors in your life, be able to better handle them, and be able to better control the situation causing them. Doing so gives you more confidence that you can face these stressors and challenges, which in itself can help to reduce the overall stress you feel inside.</p>\r\n<p>As your levels of stress and anxiety decrease, the stress hormones your body releases also start to decline, helping you to shed excess weight around the middle.</p>","description":"<p>When your body is under stress, it releases stress hormones like cortisol and adrenaline. And these hormones, when released into your body on a regular basis, can begin to increase fat storage in your midsection.</p>\r\n<p>Some stress can actually be good for you. It may help you to perform under pressure or give you added motivation to meet a deadline. But at a certain point, stress crosses from being healthy to being detrimental. Everyone has a different stress threshold, and your tolerance to stress depends on many things. You may be able to handle a larger amount of stress</p>\r\n<ul class=\"level-one\">\r\n <li><p class=\"first-para\">If you have a strong support system around you</p>\r\n </li>\r\n <li><p class=\"first-para\">If you have a positive outlook on life</p>\r\n </li>\r\n <li><p class=\"first-para\">If you know a stressful situation will present itself and you’ve prepared for it</p>\r\n </li>\r\n <li><p class=\"first-para\">If you know how to calm yourself and self-soothe</p>\r\n </li>\r\n</ul>\r\n<p class=\"Warning\">You need to be on the lookout for stress overload, or the point at which stress can become both mentally and physically damaging. The figure shows some common symptoms caused by stress overload. The more symptoms you display, the closer you may be to experiencing stress overload.</p>\r\n<img src=\"https://www.dummies.com/wp-content/uploads/360576.image0.jpg\" width=\"521\" height=\"400\" alt=\"Chart shows the mental and emotiona symptoms, physical symptoms and behavioral changes caused by stress.\"/>\r\n<p>Learning strategies to reduce and manage stress is important for preventing negative health effects. Managing your stress is all about taking charge. If you start to take control of your emotions as well as your environment, schedules, and any other factors that may bring on stress, you can start to manage stress in a healthy way.</p>\r\n<p class=\"Remember\">Be proactive. If you can change a stressful situation before it happens or while it’s happening, do it. (However, if you can’t change it, make sure to focus on yourself and those things you can control.)</p>\r\n<p>Also, make time every day to relax, rest, and unwind from the stressors of the day. Even if the stress in your life seems out of control, you can control the way you respond to it, which can make all the difference.</p>\r\n<p>With practice, you’ll be able to better identify stressors in your life, be able to better handle them, and be able to better control the situation causing them. Doing so gives you more confidence that you can face these stressors and challenges, which in itself can help to reduce the overall stress you feel inside.</p>\r\n<p>As your levels of stress and anxiety decrease, the stress hormones your body releases also start to decline, helping you to shed excess weight around the middle.</p>","blurb":"","authors":[{"authorId":9226,"name":"Erin Palinski-Wade","slug":"erin-palinski-wade","description":" <p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"primaryCategoryTaxonomy":{"categoryId":34106,"title":"Belly Fat 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If the changes you make while following your belly-fat-fighting plan become a lifestyle","noIndex":0,"noFollow":0},"content":"<p>The Belly Fat Diet isn’t your typical temporary diet — it’s a lifestyle. If the changes you make while following your belly-fat-fighting plan become a lifestyle, those changes become ingrained within you. You won’t begin a pattern of yo-yo dieting, where you lose weight only to regain it rapidly.</p>\r\n<p>Instead, when you focus on making small, gradual changes that you can stick with, these changes become part of your typical routine — or lifestyle — and you won’t be tempted to revert to your old behaviors. Your new habits become your new way of life, and they will likely stick around for good.</p>","description":"<p>The Belly Fat Diet isn’t your typical temporary diet — it’s a lifestyle. If the changes you make while following your belly-fat-fighting plan become a lifestyle, those changes become ingrained within you. 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Step","articleList":null,"content":[{"title":"Commit yourself to change.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356949.image0.jpg","width":400,"height":266},"content":"<p>You just have to commit yourself to making the required lifestyle changes. Doing so is easier said than done, but don&#8217;t stress out &#8212; it&#8217;s bad for your belly! Commit yourself to making the changes necessary to start fighting belly fat and keeping it off for good!</p>\n"},{"title":"Write down your reasons to lose weight.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356950.image1.jpg","width":400,"height":266},"content":"<p>Take out a piece of paper, grab a pen, and ask yourself why you want to lose weight. And don&#8217;t just say to look better. Of course that&#8217;s part of it, but really think about this question.</p>\n<p>What are <i>all</i> the reasons you want to lose weight? Is it to have more energy? To lower your blood pressure? To prevent heart disease or diabetes? To fit into an outfit you love? To help you keep up with your kids or grandkids? Or maybe to look and feel younger? 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Close your eyes and picture this image in as much detail as you can.</p>\n<p>Use as many senses as you can when creating this image. How do your new clothes feel on your skin? Is it a great feeling to put on pants that don&#8217;t feel snug around the waistline? Can you run up the stairs without feeling winded? Are your skin and hair glowing due to your healthy diet? </p>\n<p>re your muscles more defined from your new exercise routine? After you have a vivid image in your mind, open your eyes.</p>\n"},{"title":"Take stock of your habits.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356952.image3.jpg","width":400,"height":266},"content":"<p>Some of your behaviors and habits can be damaging to your belly, so identify the biggest areas of your current diet and daily routine that need some work. No matter how healthfully you currently eat, you can always improve something.</p>\n<p>The biggest contributors to belly fat are consuming refined carbohydrates, unhealthy saturated and trans fats, simple sugars, and excessive sodium. In addition, lifestyle factors like inadequate sleep, excessive stress, and limited physical activity can also pack on the pounds and expand your waistline.</p>\n<p>After compiling it, examine the record that you kept. Are you consuming a large amount of fruits and vegetables? Out of the grains you&#8217;re eating, are they mostly whole grain or are many refined?</p>\n<p>What type of fats are you consuming? Are they the healthy plant-based fats or the unhealthy saturated and trans fats? Are you inactive? Is your stress level high? After you start realizing your bad habits, you can begin trying to change them.</p>\n"},{"title":"Transition to whole foods.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356953.image4.jpg","width":400,"height":266},"content":"<p>Whole grains are bread products and starches that contain all parts of the grain: the bran, endosperm, and germ. These parts of the grain contain fiber and protein, which help to slow down digestion.</p>\n<p>Refined carbohydrates, on the other hand, have had the bran and germ removed, leaving only the endosperm. Because refined carbohydrates contain less fiber and protein, they&#8217;re digested much more rapidly. This rapid digestion triggers a rise in blood sugar and insulin levels, which can cause you to begin storing more belly fat.</p>\n<p>Transitioning away from refined carbohydrate sources and eating mainly whole grains is essential if you want to flatten your stomach once and for all. The increased insulin response caused by refined carbohydrates and simple sugars increases fat storage in your abdomen and makes your body more resistant to burning this fat.</p>\n<p>To get your body on board with your plans to shed belly fat, you have to decrease this insulin response by consuming whole grains.</p>\n"},{"title":"Get an adequate amount of sleep.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356954.image5.jpg","width":400,"height":266},"content":"<p>The last thing you may think about when trying to lose weight is sleep, but it&#8217;s actually a huge piece of the weight loss puzzle! Many studies have linked the amount and quality of sleep with appetite regulation and metabolism.</p>\n<p>Ghrelin and leptin are two hormones that regulate appetite in your body. <i>Ghrelin</i> is produced in the intestinal tract and helps stimulate appetite. <i>Leptin,</i> which is produced in your fat cells, tells your brain when you&#8217;ve eaten enough and are satisfied.</p>\n<p>Lack of sleep leads to a decrease in leptin production, leaving you feeling less satisfied after eating. Even worse, too little sleep can trigger a rise in ghrelin, making you want to eat more. This combination is a recipe for weight gain. In fact, this sleep connection is so powerful, one study out of Stanford found a direct correlation with body weight and sleep. 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It’s simple to do and is a great way to cut stress almost immediately. ","noIndex":0,"noFollow":0},"content":"<p>One of the easiest and best ways to reduce stress in the body is through deep breathing. It’s simple to do and is a great way to cut stress almost immediately. The way you breathe affects your entire body, so when you breathe in deeply and slowly, it sends a message to your brain to relax and calm down. This message automatically helps to decrease your stress and put you in a more relaxed state.</p>\n<p>To help reduce stress no matter what the situation and no matter where you are, start practicing <i>belly breathing.</i> You can master this simple technique quickly with just a little practice. To practice belly breathing, follow these steps:</p>","description":"<p>One of the easiest and best ways to reduce stress in the body is through deep breathing. It’s simple to do and is a great way to cut stress almost immediately. The way you breathe affects your entire body, so when you breathe in deeply and slowly, it sends a message to your brain to relax and calm down. This message automatically helps to decrease your stress and put you in a more relaxed state.</p>\n<p>To help reduce stress no matter what the situation and no matter where you are, start practicing <i>belly breathing.</i> You can master this simple technique quickly with just a little practice. 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Remember that this exercise can be done anywhere, so even if you&#8217;re sitting at your desk at work, in the car, on the train, or even a park bench, you can still practice this exercise.</p>\n"},{"title":"Place one hand on your chest and the other just below your ribs on your belly and take a deep breath through your nose.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356964.image1.jpg","width":267,"height":400},"content":"<p>Breathe in deep enough that it forces your belly to push your hand out. Your chest shouldn&#8217;t be moving as you do this.</p>\n"},{"title":"Exhale through pursed lips (like when you’re trying to whistle).","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356965.image2.jpg","width":398,"height":400},"content":"<p>As you breathe out, focus on feeling the hand on your belly go in with your stomach.</p>\n"},{"title":"Repeat Steps 1 through 3 five to ten times.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356966.image3.jpg","width":400,"height":304},"content":"<p>Make sure you breathe in slowly and 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Belly Fat Diet Articles

A flatter belly will look good on the beach and support you in your quest for long-term good health. We've got delicious recipes, lifestyle hacks, and all the dietary info you need to get started.

Articles From Belly Fat Diet

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Belly Fat Diet Seven Foods That Fight Inflammation and Belly Fat

Step by Step / Updated 07-28-2022

When eaten on a regular basis, foods with anti-inflammatory properties can help reduce inflammation in the body, helping to prevent the long-term health consequences associated with it — but only if you also eliminate the foods that cause inflammation. When inflammation is under control, not only will you have more energy and feel better overall, but you’ll also find that weight loss and reduction of belly fat both become easier! Try adding anti-inflammatory foods into your meal plan on a daily basis. The more often you eat these foods, the less inflammation that will be present in your body. The following foods and nutrients can fight inflammation.

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Belly Fat Diet Belly Fat Diet For Dummies Cheat Sheet

Cheat Sheet / Updated 02-23-2022

You want to know how to lose belly fat, because it not only looks less than desirable, but belly fat and belly bloat also can have very real and very dangerous health implications. The latest research links belly fat to everything from heart disease and type 2 diabetes to certain cancers and even an increased risk of dementia. Sadly, more individuals today are overweight than not, so something needs to change. You can adopt simple, effective strategies and lifestyle changes, such as eating the right foods that burn belly fat and avoiding the foods that cause belly bloat to shrink belly fat and improve how you look. Start on your way to a leaner silhouette by watching Losing Belly Fat and Bloat.

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Belly Fat Diet Know Your Body Type to Start Losing Belly Fat

Step by Step / Updated 12-09-2019

Almost any person who’s above an ideal weight carries at least some excess weight in the belly. It’s important to understand what body type you are in order to start losing your belly fat once and for all. How this excess weight makes its way to the belly varies depending on the person, his genetics, and his situation.

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Belly Fat Diet Foods That Cause Belly Bloat

Article / Updated 11-04-2018

Some foods can cause belly bloat. This bloat can come on overnight or even after eating just one meal full of belly-bloating foods. Bloat isn’t true belly fat, but it can distend your stomach, making your waistline appear larger. Some foods have an instant belly-bloating effect due to their ability to introduce added gasses to the body, causing stomach distension. Other foods bloat the belly by causing your body to hold on to fluid, giving you that puffy look and feel. You especially want to avoid belly bloat when you’re trying to look your best, such as for an upcoming event like a wedding or party. Some instant belly-bloating foods to avoid in your diet include the following: Carbonated beverages: These gassy drinks fill your belly with air, causing your stomach to look distended and bloated. Instead, drink water or calorie-free beverages that are rich in antioxidants, such as unsweetened green tea with a squeeze of fresh lemon. Gassy vegetables: Vegetables that increase gas production, such as cabbage, broccoli, and Brussels sprouts, can cause your stomach to look and feel distended due to a buildup of gas in the gastrointestinal (GI) tract. But you don’t have to give up these vegetables entirely. If you slowly increase your portions of these vegetables over the course of a few weeks, versus all at once, it allows your body to adjust to them, helping to produce less gas during digestion. When eating these gassier options, also be sure to cook them thoroughly (raw vegetables can produce even more gas). Gum: Chewing gum may trigger you to swallow air, which can bloat your belly and cause it to look distended. And even though sugar-free gum may sound like a better choice, it actually contains a high amount of sugar alcohols. These alcohols are only partially digested in your body, so they can lead to gas, bloating, and GI upset — all things that cause your belly to look and feel bloated. If you do want to chew gum, try to limit yourself to only one or two pieces per day. High-sugar drinks: Drinking a large amount of simple sugars through drinks can lead to spikes in insulin levels. Because an increase in insulin promotes increased fat storage in the abdominal area, you want to avoid these high-sugar drinks. Instead, choose calorie-free beverages, such as water or unsweetened green tea. Or try this lightly flavored, belly-slimming beverage: Freeze 100 percent fruit juice in an ice cube tray. After the juice cubes are frozen, you can pop one into 12 ounces of water. The juice will slowly melt, infusing the water with all-natural flavor with none of the bloat and only a small number of calories. Trans fats: Studies have shown that the intake of trans fats can promote an increase in belly fat. So carefully screen your foods by looking for the words “partially-hydrogenated oil” in the ingredient list. If you see this term, the food you’re selecting contains a source of trans fats. It’s best to avoid foods with trans fats or partially-hydrogenated oils. Foods most likely to contain these belly-busting ingredients include baked goods and pastries, commercially fried foods, snack foods like chips and microwave popcorn, and some instant coffee drinks. Be sure to look at the ingredient list, not just the number of grams of trans fats listed on the Nutrition Facts Panel. Foods can list 0 grams of trans fats if they contain less than half a gram per serving. Less than half a gram sounds fairly harmless, but if you eat multiple servings, you’re still taking in a significant source of trans fats. In fact, research has shown that as little as 2 grams of trans fats can be detrimental to your health, so read those ingredient lists carefully! White flour: Foods that list white flour or enriched flour as the first ingredient are mainly made up of refined carbohydrates. These carbs are digested very quickly, causing spikes in both insulin and blood sugar levels, promoting increased fat storage in the abdominal area. Choose whole-grain options instead. Make sure the first ingredient listed is a whole grain, such as oats or whole wheat. Be cautious when reading labels. Even if a label says “enriched wheat flour” or “wheat flour,” it’s still a refined flour. You want to see the word “whole” in front of the ingredient, such as “whole-wheat flour,” to ensure you’re getting a true whole grain.

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Belly Fat Diet Foods that Burn Belly Fat

Article / Updated 11-04-2018

As you transition into a belly-flattening lifestyle, one that burns belly fat and prevents belly bloat, you need to make a few key dietary changes that will help you lose belly fat. You can make these diet changes gradually over time. The more regularly you stick with these changes, the better your results. The following are some general guidelines to follow: Consume an adequate amount of fiber per day. Aim for a minimum of 30 grams of fiber daily. Fiber provides you with a sense of satiety without any calories. Increasing your fiber intake helps stabilize blood sugar, control cravings, and prevent overeating — all things that help promote weight loss and flatten your belly. Consume an adequate amount of healthy fat each day. Don’t worry. Dietary fat doesn’t equal belly fat. In fact, it’s actually the opposite! Healthy fats in the diet, mainly monounsaturated fats and omega-3 fatty acids, have been shown to help promote a decrease in belly fat. But portion control is still key here. Even though these fats are healthy, they’re still rich in calories. Consume an adequate amount of lean protein. Lean proteins — which include animal proteins like chicken breast and fish as well as plant-based proteins like tofu and beans — are what make up the majority of your muscle. Without enough dietary protein each day, you may begin to lose muscle mass as you lose weight, which can slow your metabolism. Protein, like fats and fiber, is a nutrient that is slowly digested, helping to regulate appetite and control hunger. Include a source of lean protein at each meal to help you feel satisfied and avoid cravings. Increase your intake of whole fruits and vegetables. Vegetables and fruits are not only rich in filling fiber, but they’re also loaded with antioxidants and phytochemicals. Certain antioxidants, such as vitamin C, have been linked with reducing belly fat by helping to regulate stress hormones in the body. They’re also rich in minerals like potassium, which helps to expel excess water from the body, slimming the belly. Drink water. Drinking at least 8 cups of water per day helps keep you hydrated, gives you increased energy, and helps prevent water retention that can bloat your belly. Drinking adequate amounts of fluid also helps with appetite regulation, promoting weight loss.

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Belly Fat Diet Ten Belly-Bloating Foods

Step by Step / Updated 04-11-2017

Just as many foods have the potential to shrink belly fat, quite a few others can bloat your belly. These belly bloaters work in different ways. Some can increase gas in your stomach, making your abdomen look and feel distended. Even though this bloating is only temporary, it can still be uncomfortable and make your pants feel quite snug around your waistline. Other foods, due to their nutritional content, can lead to long-term belly bloat from increased visceral fat storage. See also Fighting Belly Fat by Eating the Right Foods, An Overview of the Belly Fat Diet, and Belly Fat Diet For Dummies Cheat Sheet.

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Belly Fat Diet 10 Nutrients That Shrink Your Belly

Step by Step / Updated 04-10-2017

Healthy eating and exercise can shrink your waistline and blast away belly fat. But certain nutrients also have the ability to help you burn belly fat faster and more effectively. Incorporating the ten nutrients described here on a regular basis through seasonings, food choices, and supplements may help you shed fat, especially around your midsection, more productively, helping you to reach your weight loss goals even faster!

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Belly Fat Diet Recognize Excess Stress To Help Reduce Belly Fat

Article / Updated 03-10-2017

When your body is under stress, it releases stress hormones like cortisol and adrenaline. And these hormones, when released into your body on a regular basis, can begin to increase fat storage in your midsection. Some stress can actually be good for you. It may help you to perform under pressure or give you added motivation to meet a deadline. But at a certain point, stress crosses from being healthy to being detrimental. Everyone has a different stress threshold, and your tolerance to stress depends on many things. You may be able to handle a larger amount of stress If you have a strong support system around you If you have a positive outlook on life If you know a stressful situation will present itself and you’ve prepared for it If you know how to calm yourself and self-soothe You need to be on the lookout for stress overload, or the point at which stress can become both mentally and physically damaging. The figure shows some common symptoms caused by stress overload. The more symptoms you display, the closer you may be to experiencing stress overload. Learning strategies to reduce and manage stress is important for preventing negative health effects. Managing your stress is all about taking charge. If you start to take control of your emotions as well as your environment, schedules, and any other factors that may bring on stress, you can start to manage stress in a healthy way. Be proactive. If you can change a stressful situation before it happens or while it’s happening, do it. (However, if you can’t change it, make sure to focus on yourself and those things you can control.) Also, make time every day to relax, rest, and unwind from the stressors of the day. Even if the stress in your life seems out of control, you can control the way you respond to it, which can make all the difference. With practice, you’ll be able to better identify stressors in your life, be able to better handle them, and be able to better control the situation causing them. Doing so gives you more confidence that you can face these stressors and challenges, which in itself can help to reduce the overall stress you feel inside. As your levels of stress and anxiety decrease, the stress hormones your body releases also start to decline, helping you to shed excess weight around the middle.

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Belly Fat Diet Steps to Help Maintain the Belly-Fat-Fighting Lifestyle

Step by Step / Updated 03-01-2017

The Belly Fat Diet isn’t your typical temporary diet — it’s a lifestyle. If the changes you make while following your belly-fat-fighting plan become a lifestyle, those changes become ingrained within you. You won’t begin a pattern of yo-yo dieting, where you lose weight only to regain it rapidly. Instead, when you focus on making small, gradual changes that you can stick with, these changes become part of your typical routine — or lifestyle — and you won’t be tempted to revert to your old behaviors. Your new habits become your new way of life, and they will likely stick around for good.

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Belly Fat Diet Breathe Deeply to Reduce Your Stress Level and Belly Fat

Step by Step / Updated 03-27-2016

One of the easiest and best ways to reduce stress in the body is through deep breathing. It’s simple to do and is a great way to cut stress almost immediately. The way you breathe affects your entire body, so when you breathe in deeply and slowly, it sends a message to your brain to relax and calm down. This message automatically helps to decrease your stress and put you in a more relaxed state. To help reduce stress no matter what the situation and no matter where you are, start practicing belly breathing. You can master this simple technique quickly with just a little practice. To practice belly breathing, follow these steps:

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