If you have pounds to lose, specifically from your belly, please realize that traditional dieting and deprivation doesn't work to target that fat. Research suggests this type of fat, tucked deep within your abdomen and around your organs, doesn't always correlate with obesity. While some people may be genetically prone to belly fat, other people get the bigger belly through any combination of stress, insulin resistance, menopause, and improper eating.
 
For health reasons, losing excess belly fat makes sense-it reduces the risk of type 2 diabetes, heart disease, gallbladder problems, high blood pressure, and some cancers. Too much belly fat may even increase risk of dementia decades later, report researchers in Neurology, 2008.
 
So what are some ways to reduce the hard-to-lose belly fat?

 
Pump in whole grains in place of white refined grains. A 12-week Penn State study by Dr. Kris-Etherton (American Journal of Clinical Nutrition, Jan. 2008) found that when calorically similar snacks were given to two dieting groups (one had whole grain selections, the other refined), both lost 8-11 pounds. The whole grain group saw more weight loss from the belly, however.
 

Think miso soup. Japanese biochemists have found that miso soup, which contains brown seaweed - fucoxanthin - actually increases fat oxidation (a good thing) and belly fat loss, at least in rats (Biochemical and Biophysical Research Communications, 2005). It even has the ability to lower blood sugar levels and insulin. When elevated, sugar levels and insulin are associated with increased belly fat. Beware of supplements featuring fucoxanthin, however, like "fucoTHIN" or "FucoXanThin," since no human study has been conducted yet. These products may contain high levels of iodine.  
 
Nuts are a must, especially MUFA-rich nuts like pumpkin seeds, pine nuts, almonds, peanuts, sunflower seeds, pecans, and macadamia nuts. You need a one-ounce serving every day, about 2-3 tablespoons. MUFAs (monounsaturated fatty acids) help the body's cells use insulin, which means energy is used inside the cell instead of stored as belly fat outside the cell - a great discovery! Another benefit is hunger control.    
 
Avoid sugar free drinks and foods, and artificial sweeteners in general. Recent studies have found that fake sugars actually increase desire for more calories and that long-time users of artificial sweeteners actually weigh more than non-users. A 2008 Purdue University study by Susan Swithers, PhD, and Terry Davidson, PhD found that when rats were given artificial sweeteners they actually consumed more total calories than the rats not given the sweeteners.
 
Beware a diet high in carbohydrates. In a 6-month study reported in the 2003 International Journal of Obesity and Related Metabolic Disorders, subjects on a low carb, moderate fat diet achieved significantly greater weight loss with reductions in BMI, waist circumference, fat mass, total body water, and systolic blood pressure than those on a comparatively higher carb/low fat diet. Type 2 diabetic participants in the low carb group benefited especially: 96% of the participants were able to reduce their medication!

 
Debbie is a registered dietitian and teaches several nutrition classes. You can learn more on her Web site, www.healthehabits.com.