Overview
Carrying extra weight in your belly is common, but not healthy. The American Heart Association notes that men with a waist circumference of more than 40 inches and women with one more than 35 inches face increased risk of developing certain chronic health conditions like heart disease and diabetes. A healthy diet combined with physical activity can help reduce belly fat. Choosing the right foods, and not too much of them, promotes weight loss and decreased belly fat.
Features
In addition to trimming calories so you eat less than you burn, include specific foods to help target belly fat. Foods high in fiber and water–like fruits and vegetables–fill you up with minimal calories. Fiber and water also promote flushing of your system and reduce bloating and constipation that can exaggerate a large tummy. Heart-healthy monounsaturated fats, whole grains and meats low in saturated fat are other important components in a belly-fat-losing diet. To lose belly fat, you should also decrease your consumption of processed foods, especially those high in trans fats, which a study in the journal Obesity in 2007 shows actually encourage belly fat accumulation even when following a reduced-calorie diet.
Specific Foods
Dairy, green tea, plant oils and whole grains all promote belly fat loss. Australia’s Curtin University released a study in 2009 showing that five servings of low-fat dairy daily promotes weight and belly fat reduction more than does three servings daily. The British Journal of Nutrition in 2003 published a study showing that replacing saturated fat with primarily monounsaturated fats–found in olive oil, nuts and avocados–reduced weight slightly and belly fat significantly in subjects who did not change their overall calorie intake. Lead author Heather Katcher reported in the American Journal of Clinical Nutrition in 2008 that choosing whole grains over refined grains also contributed to belly fat loss in 25 subjects. Green tea, as demonstrated by a study in the Journal of Nutrition in 2008, contains certain compounds that also induce belly fat loss when used in conjunction with 180 minutes per week of cardiovascular exercise.
Considerations
Consider limiting your alcohol intake while trying to lose belly fat. Not only does alcohol contain excess calories devoid of nutrients, but as pointed out by Dr. Michael Jensen, an endocrinology specialist at Mayo Clinic, it can actually encourage belly fat to accumulate. Exercise is another important component in weight loss. Include regular physical activity–between 30 and 90 minutes daily–to increase your ability to decrease your waist size.
Meal Ideas
To put your plan into practice, eat regular meals and snacks, sticking to an appropriate caloric intake for your weight loss goals. Try oatmeal for breakfast with a sprinkle of almonds and a serving of berries. Lunch options include roasted, skinless chicken breast with brown rice and lots of green vegetables or a salad with grilled shrimp, chickpeas and a drizzle of olive-oil based dressing. For dinner, skip the drive-through and prepare whole grain pasta with marinara sauce and ground turkey meatballs. Snacks could include Greek yogurt, low-fat cottage cheese, a bowl of whole grain cereal or a cup of green tea and a slice of whole grain toast with a teaspoon of peanut butter.
Misconceptions
Including foods that reduce belly fat without a concern for portion size or caloric content will not result in fat loss. Too much of any food–even healthy foods–will promote weight gain. Certain body types may be predisposed to gain weight at the belly, but this does not mean you cannot lose the weight. Although aging also encourages weight gain at the belly, you can minimize it with a healthy diet and exercise.
About this Author
With degrees from Princeton and Columbia University, Andrea Cespedes is also a professionally trained chef and has focused studies in nutrition. With over 20 years of experience in the fitness industry, she coaches cycling and running and teaches pilates and yoga. She is an American Council on Exercise certified personal trainer.
