Shape Up With Joline: Can certain foods burn belly fat?

By Joline Atkins For The Times

Nothing like reading this question while enjoying my annual candy corn binge.

Hi Joline,

I have a quick question about belly fat.

I do try to eat well — as best as I can, and exercise regularly, but I still feel like there is stubborn belly fat that gives me a bloated look. Are there foods that I could eat on a more regular basis that will help in aiding this “bloat” or belly fat (which I’m assuming that it is)? Thank you in advance

Leanne Z.

Well, Leanne, I can tell you what most definitely won’t help that belly fat or bloated feeling.

Candy corn.

That advice was free — as is the following.

I commend your desire to decrease abdominal fat. Associated with cardiovascular disease, high blood pressure, type 2 diabetes, certain cancers, gallbladder issues and metabolic syndrome, belly fat is not merely something to improve for aesthetic purposes.

Now that I have your attention — a word of caution before panic sets in.

The internet is chock full of tips for burning belly fat, often focusing on certain foods that are sure to decrease the girth of one’s mid-section. A simple Google search garnered these results:

“How To Lose Belly Fat Fast"

“12 Foods That Burn Belly Fat”

“4 Foods To Burn Belly Fat” (The authors should have read the preceding article, for they missed eight foods.)

“29 Foods That Burn Belly Fat” (Overachiever.)

While I’d love to direct you to these lists containing foods that will magically melt away belly fat, I have ethics. These articles offer pseudo-science and false hope. Let’s get this part out of the way before I continue.

No wrap, pill, tonic, sprinkle, detox tea, juice, shake or specific food will burn away body fat. It would be amazing if they did, but it simply doesn’t work that way.

Want to burn fat? (And not just in the belly?)

1. Burn more calories then consumed.

2. Adopt stress-reducing techniques.

3. Get some sleep.

4. Save that candy corn binge for only once a year. (Rather, be mindful of how much added sugar is being consumed.)

5. Adopt a minimum of 150 minutes of moderate-intense exercise a week, incorporating 2-3 days of resistance training.

6. Stop torturing yourself by Googling “foods that burn belly fat” and don’t fall for “mind-blowing belly fat burning breakthroughs.”

7. Repeat 1-7.

There is no special food for burning belly fat.

As is my mantra, sensible nutrition, appropriate exercise and reasonable and sustainable behavior changes are one’s ticket to burning fat. It takes consistent work and tracking of that work. Why track? Often, keeping a food/exercise diary for even one week will present a clearer picture of adjustments that need to be made.

As for that bloated look? Bloat can be indicative of over-consumption or food intolerance. I can identify certain foods that don’t sit well with me, for they do a great job of uncomfortably reminding me that I consumed them. Again, keeping a food diary complete with an inventory of meals and how one feels after eating them can help identify what may be messing with the belly.

Back to that belly fat.

Until one gets a handle on appropriate calories for their consistent activity level and proper portions of vegetables, fruits, protein, carbohydrates, healthy fats and even seeds and oils, our eye will be drawn to the allure of certain foods being the ticket to fat loss.

My tips?

Do the work.

Track the work.

Be proud of the work!

(Skip the candy corn.)

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