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Body Type: Big Bottom (Large Hips, Thighs and Rear) If you fall into this category, the first secret to slimming down is to understand what type of body fat you’re fighting. Those with big bottoms are carrying around extra subcutaneous fat. This fat that appears just below your skin is actually healthier than belly fat; unfortunately, it is also harder to get rid of. Subcutaneous fat is associated with healthy cholesterol levels and fewer heart attacks, but it also has less blood flow and holds onto calories, which makes it tough to burn off.
Diet Plan: Eat a Low-fat Diet Research shows that a low-fat diet actually helps break down stubborn fat cells in your bottom region.
- Step 1: Cut Back on Saturated Fats To get on track with a low-fat diet, begin by cutting down on saturated fats, including animal sources such as high-fat dairy and red meats. Eliminate hidden saturated fats such as hydrogenated oils found in processed foods.
- Step 2: Include Low-fat Dairy in Every Meal You don't have to cut out dairy entirely. Studies demonstrate that calcium helps to regulate the way fat cells store, build up and break down fat. Subsequently, low-fat dairy sources such as milk, yogurt and cottage cheese help promote weight loss. Choose low-fat (2%), not no-fat dairy.
- Meal Sampler:
- Butt-blasting Breakfast: Low-fat Greek yogurt with fresh fruit and granola
- Lunch: Low-fat cottage cheese with tomatoes, cucumbers and grilled chicken
- Snack: Low-fat milk with dark chocolate cocoa
- Dinner: Lean turkey burger with low-fat cheddar cheese
Bust Butt Fat Supplement: DIM (Diindolymethane)
A natural compound produced during the digestion of cruciferous vegetables, such as broccoli, DIM helps balance out estrogen and may help reduce the risk of certain cancers, such as breast and prostate cancer. Research shows that estrogen contributes to fat below the waist; DIM helps block fat from accumulating in this area. Take 150mg of DIM in the morning. Available at drugstores for $10.
Don Compression Socks
People who carry weight in their lower body can have problems with water retention and are prone to varicose veins. Compression socks help to get rid of extra fluid and improve circulation, which is essential to weight loss. Wear them 2-5 times a week. Available at sporting goods stores for about $8 a pair.
Body Type: Big Middle
If you’re struggling to get rid of a big middle, you’re battling visceral fat, the fat located in your abdominal region that surrounds vital organs. While this fat is easier to get rid of than subcutaneous fat, it is also worse for you. Excess visceral fat has been linked to type 2 diabetes, heart disease and cancer. People with big middles tend to have higher levels of cortisol, the body’s key stress hormone. Too much cortisol slows your metabolism and also breaks down muscle, making you hard-wired to store fat.
Diet Plan: Avoid Refined Carbohydrates/Eat Anti-Inflammatory Foods
First, avoid refined carbs like white bread, pasta and rice that are low in fat and spike blood sugar, which can increase stress and make you hungrier. Replace simple carbs with anti-inflammatory foods such as barley, buckwheat and amaranth. These whole grains stabilize blood sugar and help control cortisol surges. Go for other healthy anti-inflammatory fats, too, like olive oil, avocado, sea bass and salmon.
Try Dr. Oz’s Anti-inflammatory Toast: Toasted Ezekiel bread (sprouted 100% whole grain), topped with avocado, olive oil, lemon and chili flakes. Click here for the complete recipe.
Belly Fat Supplement: Chromium Polynicotinate
Chromium polynicotinate (niacin-bound chromium) is an essential trace element that plays an important role in insulin’s regulation of blood glucose. Because people with belly fat are insulin resistant, they can benefit from this supplement because it helps reduce blood sugar levels. If you have the hunter body type, take 200mcg of chromium polynicotinate daily. Available at drugstores for about $9 a bottle.
Flush Belly Fat With: Unbleached Coffee Filters
People with big bellies often have high cholesterol. When making coffee, use unbleached paper coffee filters to flush out a dangerous compound called cafestol which has been linked to high cholesterol. Even if your coffee filter comes with a mesh filter, use an unbleached paper one as well.
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