Melting away the belly fat

(WTNH) -- Summer is just around the corner, but if you're bothered by belly fat, the thought of putting on a bathing suit may not be very appealing.

The good news is there are some things men and women can do to help fight that bulging mid-section.

Dietitian Pat Baird has some tips for overcoming belly fat.

Understand the Basics:
Some people are more likely to deposit fat in the belly due to genes, hormones, age or medical conditions like glucose intolerance or poly-cystic ovary syndrome.
Belly fat is frustrating to many people, and it is also dangerous.
Visceral fat is a risk factor for several chronic diseases.
Reducing belly fat takes a specific, focused approach.

Choose the Right Fat:
Saturated fat; animal products, cheese, butter, etc., contributes to belly fat.
Monounsaturated fat; plant foods, appear not to contribute to belly fat.
Replace butter with soft spreads on veggies and in cooking.
Use more olive and canola oils.
Eat more nuts, seeds, avocados.
Include foods with omega 3 fatty acids like salmon and consider a supplement

Reduce Alcohol Intake & Watch Sugary Mixers:
Add club soda to wine for a refreshing spritzer.
Reduce fruit juices and punches by doing the same.
Drink more water to stay well hydrated.

Stop Smoking:
Belly fat is yet one more reason to quit.
Compounds in cigarettes enhance the deposition of fat in the midsection.
See your physician; join a program.
Use smoke cessation aids.

Know the Facts about Exercise:
Spot exercises build supporting muscles (abdominals for instance)
Spot exercises do not burn fat
Walking is beneficial because it uses most body muscles and burns calories.
Resistance/weight training is very helpful as it strengthens the core, builds muscle, and continues to burn calories longer.