How to Lose Belly Fat?

Eating a healthy diet and being physically active are good for you. It is as simple as that.

And you can start to eat smarter and be more active at anytime, from childhood to old age. No matter when you start, you’ll begin to be healthier and reduce your cancer risks.

After reviewing the scientific evidence, the American Cancer Society has confirmed that eating a healthy diet and being physically active can help prevent cancer.

The society has a set of four guidelines for nutrition, physical activity and cancer prevention that were developed to help make choices that may reduce cancer risk, and to promote healthy changes where you live, work and play.

1) Eat a variety of healthful foods, with an emphasis on plant sources.

• Eat five or more servings of a variety of vegetables and fruits each day.

• Choose whole grain in preference to processed (refined) grains and sugars.

• Limit consumption of red meats, especially those high in fat and processed.

• Choose foods that help you maintain a healthful weight.

It seems like everything these days is “super sized.” Cutting back on sugar, fat and calories can be as simple as watching your portion sizes, especially of high-fat and sugar-containing foods.

Try to use half the salad dressing or mayonnaise you usually use. Order the regular hamburger instead of the double. Share an entree with a friend while you’re eating out, or just eat half and have the rest the next day. Little steps can add up to big fat and calorie savings.

2) Adopt a physically active lifestyle.

• Adults: Be at least moderately active for 30 minutes or more on five or more days of the week; 45 minutes or more of the moderate to vigorous activity on five or more days per week may further reduce the risk of developing certain cancers.

• Children and adolescents: Get 60 minutes per day of moderate-to-vigorous physical activity at least five days per week.

A physically active lifestyle can improve energy level, reduce stress, control weight and reduce risk of cancer, heart disease, osteoporosis and diabetes.

The best news is that all of these benefits begin with moderate activity. Activities that make you breathe hard as you would during a brisk walk are considered moderate. This includes things such as walking, biking, even housework and gardening. And if you enjoy more vigorous activities, that’s great too. That is important is that everyone can be more active every day.

And it is never too late to start. All you need is at least 30 minutes a day.

3) Maintain a healthful weight throughout life.

• Balance caloric intake with physical activity.

• Lose weight if you’re overweight or obese.

Maintaining a healthful weight is more important than ever. Eating right and being active go hand in hand. Current trends indicate that the largest percentage of calories in the American diet comes from foods high in fat, sugar and refined carbohydrates.

4) If you drink alcoholic beverages, limit consumption.

• For men, limit alcohol to two drinks a day; for women, one drink a day.

• A drink is 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor.

Cancer risk increases with the amount of alcohol consumed. Using alcohol and tobacco together greatly increase the risk of certain cancers, compared with drinking or smoking alone.

The American Cancer Society, a member of the Southland Health Alliance, is dedicated to eliminating cancer as a major health problem by saving lives, diminishing suffering and preventing cancer through research, education, advocacy and service.

The Illinois Division has more than 120,000 volunteers and staff fighting cancer in the state. For the most up-to-date cancer related information and to join the fight against cancer, call (800) 227-2345 or visit www.cancer.org.

Elizabeth Vaclavik is manager of Outpatient Oncology Services at Little Company of Mary Hospital in Evergreen Park.