Blast Belly Fat Safely: Supercharge Weight Loss with Exercise and Delicious Mediterranean Diet

By adhering to a lower-calorie Mediterranean diet and engaging in minimal exercise, older individuals were able to achieve notable results in terms of muscle gain and substantial reduction in body fat over the course of a year. Remarkably, these positive outcomes were sustained for a period of three years, as evidenced by a recent study.

Middle Eastern cuisine: freshly made hummous, a spread made from chickpeas and seasoned with sumac and oil. Served with flat bread.

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According to Dr. David Katz, an expert in preventive and lifestyle medicine who was not involved in the study, following a calorie-controlled Mediterranean diet and incorporating exercise can lead to more than just weight loss. This approach actually promotes a shift in body composition, reducing fat and increasing muscle.

Participants in the study not only experienced a reduction in overall body fat, but also in the dangerous visceral belly fat that can increase the risk of diabetes, heart disease, and stroke. These findings, according to Katz, president and founder of the evidence-based lifestyle medicine nonprofit True Health Initiative, are not surprising. However, they emphasize the extended benefits of diet and exercise, which go beyond mere weight loss to include the effective removal of harmful visceral fat.

Visceral fat, which is not visible, is located behind the stomach muscles and surrounds organs deep within the abdomen. The Cleveland Clinic states that having about 10% of visceral fat in relation to your overall body fat is considered normal and healthy. However, an excess amount of visceral fat can lead to inflammation and contribute to chronic diseases. Dr. Walter Willett, a renowned nutrition researcher from Harvard, acknowledges that this study confirms the significant impact we can have on our metabolic status.

"We must now ensure the provision of a nurturing setting and essential resources to facilitate this transition, as it will yield advantages for individuals and society at large," expressed Willett, who had no participation in the research.

The research is a component of an eight-year randomized clinical trial conducted in Spain. It involved 23 research centers evaluating the impact of diet and exercise on reducing cardiovascular risk for individuals aged 55 to 75. All 6,874 participants in the trial were overweight or obese and had metabolic syndrome, which includes conditions such as high blood pressure, high blood sugar, altered cholesterol, and excess abdominal fat.

The study, published in the journal JAMA Network Open on Wednesday, focused on analyzing the one- and three-year outcomes of a subset of 1,521 individuals who underwent scans to measure levels of visceral abdominal fat.

A lower-calorie Mediterranean diet could include proteins such as salmon, chicken breast and tuna, as well as fruits, vegetables, nuts, seeds, legumes and olive oil.

Half the group was instructed to adhere to a Mediterranean diet, which included a 30% decrease in calorie consumption and restrictions on added sugar, biscuits, refined breads and cereals, butter, cream, processed meats, and sweetened beverages. Moreover, the intervention group received guidance from qualified dietitians three times a month in the initial year, as well as training on self-monitoring and goal-setting.

The group was also instructed to gradually increase their aerobic exercise, aiming for at least 45 minutes of walking per day. Additionally, they were advised to incorporate exercises that enhance strength, flexibility, and balance, all of which are essential for healthy aging.

According to Katz, a research leader in the field of utilizing food as preventive medicine, cutting calories results in the loss of both lean and fat mass. However, incorporating exercise, particularly resistance training for muscle building, helps protect and maintain lean mass. The ultimate goal is to lose fat while preserving muscle.

The remaining participants in the study acted as the control group and attended group sessions twice a year for general advice. Gunter Kuhnle, a professor at the University of Reading in the United Kingdom, who was not involved in the study, suggested that it would have been valuable if the control group had received comparable support, even if it was just generic advice.

"Motivation and compliance play a crucial role in studies exploring behavior change, and it is evident that the study design strongly supported the intervention," stated Kuhnle via email.

After one year, individuals in the intervention group who adhered to the lower-calorie Mediterranean diet and engaged in exercise experienced a moderate reduction in body fat. This reduction was significantly greater than that observed in the control group. However, in the subsequent two and three years, some of the fat lost by the intervention group was regained, attributed to the absence of dietary advice and support. Meanwhile, the control group maintained a consistent level of body fat reduction throughout the three-year period.

Woman working from home at standing desk is walking on under desk treadmill

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According to the study, the intervention group was the only group that experienced a decrease in grams of visceral fat mass, while the control group saw no change in their visceral fat mass.

The authors stated that both groups experienced an increase in lean muscle mass, however, the intervention group had a more favorable body composition as they lost a greater proportion of fat compared to muscle. Dr. Christopher Gardner, a research professor of medicine at the Stanford Prevention Research Center in California who leads its Nutrition Studies Research Group, expressed that the most remarkable aspect to him was the 3-year follow-up. He was not involved in the study.

"We seldom have studies available for citation that exceed a duration of one year," Gardner stated via email. "The differences observed over a span of three years are relatively moderate, and the transition from a one-year study to a three-year study indicates that the effects may possibly become insignificant after six years." Nevertheless, he emphasized, "The statistically significant variances observed over three years are quite noteworthy!"

Studies have revealed that the Mediterranean diet, renowned for its quality, can significantly lower the risk of developing diabetes, high cholesterol, dementia, memory loss, depression, and breast cancer. Additionally, this eating style, which focuses on wholesome food choices rather than strict limitations, has also been associated with improved bone strength, a healthier cardiovascular system, and an increased lifespan.

Mussels with french fries and white wine in cooking pan. Grey background. Close up. Top view.

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Enjoy a nourishing meal this autumn with a delightful bowl of fresh mussels. Our diet promotes vibrant, plant-based cuisine, where meals revolve around an abundance of fruits, vegetables, whole grains, beans, and seeds. Indulge in the occasional handful of nutritious nuts, and savor the richness of extra-virgin olive oil. Unlike butter, fats besides olive oil are sparingly consumed, if at all, while sugar and refined foods are reserved for special moments.

Red meat is rarely consumed and is primarily used for enhancing the taste of dishes. The Mediterranean diet promotes the consumption of nutritious oily fish, which are rich in omega-3 fatty acids. Eggs, dairy, and poultry are consumed in smaller quantities compared to the typical Western diet.

The Mediterranean style of eating emphasizes social interactions during meals and physical activity. Lifestyle modifications associated with this diet include enjoying meals with friends and family, engaging in social activities while eating, savoring favorite foods mindfully, as well as incorporating mindful movement and exercise.

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