People who carry too much weight in the abdomen are at a higher risk of developing certain chronic diseases, reports the American Heart Association. Embarking on a sensible weight loss program that involves a reduced calorie diet, healthy meal plans and physical activity can help reduce belly fat. Incorporate specific strategies and foods to help make the process manageable, sustainable and effective.
Exercise
Increasing the amount of cardiovascular exercise you do can help you lose belly fat. “The Journal of Applied Physiology” published a study in 2005 showing that participants who exercised the most vigorously—equivalent to jogging 20 miles a week, according to researchers—experienced a loss in visceral abdominal fat. Participants who did not exercise gained belly fat and those who followed more modest guidelines equivalent to 11 miles of jogging per week prevented the accumulation of more fat.
Eat Dairy
Consciously including five servings of dairy daily helps decrease belly fat reports a 2009 study out of the Curtin University School of Public Health. Researchers compared weight and fat loss of participants eating three or five daily low-fat dairy servings and found that after 12 weeks, those with the higher consumption experienced greater overall fat, weight and belly fat loss.
Consume Whole Grains
Whole grains take longer to digest, helping you feel full longer. This assists you in losing belly fat by encouraging you to eat less. A study published in a 2008 edition of the “American Journal of Clinical Nutrition” confirmed that replacing refined grains with whole varieties correlates with a loss in belly fat. Refined grains are found in “white” breads, pastas and rice—go for versions of these foods that list whole wheat flour or a whole grain as the first ingredient.
Reduce Stress
Stress induces the body to release a hormone called cortisol. This hormone, reports researchers at Health Psychology Program, University of California, San Francisco, encourages the accumulation of fat at the midsection. Talk to a doctor or therapist about ways to incorporate stress-reducing techniques into your lifestyle.
Moderate Alcohol
Alcohol can encourage the body to store fat, especially at the belly. The Mayo Clinic reports that along with beer, most alcohols affect the way in which you metabolize fat—leading to development of a “beer belly.” While moderate intake is fine, remind yourself that alcohol also contains non-nutritious calories and makes it harder for you to resist fattening treats.
Sleep
People who get about seven hours of sleep a night are less likely to gain weight in their belly, notes a study in a 2010 edition of the journal “Sleep.” If you chronically get less than six hours or more than eight hours nightly, shifts in your hormones can cause the body to store fat at your midsection.
Quit Smoking
Smokers may be of normal weight, but they tend to have a disproportionate amount of fat stored at their bellies, according to study in “Obesity Research” from 2005. The study, out of the United Kingdom, evaluated more than 20,000 participants and added the accumulation of visceral fat to the list of smoking’s unhealthy consequences.
Avoid Trans Fats
Man-made trans fats, which help improve the shelf life of food, have been linked to the development of belly fat. A study in the journal “Obesity,” published in 2007, found that monkeys following a low-calorie diet including trans fats gained belly fat, while others eating the same number of calories without trans fats did not. Avoid products listing trans fats on the label or “partially hydrogenated” oils in the ingredient list.
Drink Green Tea
Green tea, when paired with three hours per week of cardiovascular exercise, can help the body lose belly fat. Researchers report in the “Journal of Nutrition” in 2009 that the catechins (antioxidants) in green tea are responsible for this effect.
Include Healthy Fats
M.J. Soares of Curtin University in Australia cites multiple studies supporting the inclusion of monounsaturated fats in diets to help manage obesity and fat loss. He wrote in 2003 in the “Asia-Pacific Journal of Public Health” that the benefits of monounsaturated fats include better fat oxidation and slight diet-induced metabolic increases. Include foods like olive or safflower oil, nuts and avocados while minimizing animal fats to encourage belly fat loss.
About this Author
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 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 and has degrees from Princeton and Columbia University.
