To reduce belly fat, you have to follow a diet designed to reduce overall fat levels and lose weight. Follow the recommendations laid out in the Dietary Guidelines for Americans by eating a diet of nutrient dense foods while staying within your calorie needs.
Do not go hungry by being too restrictive with your calories. This will slow down your metabolism, put your body in "starvation mode", and encourage it to hold on to fat. Ensure you have breakfast,and eat four to six small meals a day. Your body will expend energy to assimilate each meal, thus quickening your metabolism and ability to burn fat.
Eliminate simple carbs to reduce belly fat
To reduce belly fat, eliminate or reduce simple carbohydrates in your diet. This includes all white flour products such as crackers, cookies, cakes, pasta, noodles and bread. Avoid white rice and potatoes. These foods are rapidly absorbed, provide quick energy and an insulin spike which drives the excess sugars to the fat stores on your stomach.
Restrict Complex Carbohydrates to reduce belly fat
Restrict complex carbohydrates like oats, sweet potatoes and whole grain foods to one or two meals a day. This will provide sustained energy without the insulin spike that adds fat to your belly. Replace the complex carbs with a variety of green leaf and cruciferous vegetables. According to the Centers for Disease Control and Prevention, vegetable like broccoli, cabbage, green beans, carrots, bell peppers, cucumbers and tomatoes will add volume to your dishes without the extra calories.The added fiber will also help your body expel waste products and toxins that may lead to water retention and a bloated belly.
Increase protein to Reduce Belly Fat
Eat protein with every meal. Beans, nuts, pulses, lean cuts of meat, fish and poultry are good sources.
Certified nutritionist Mike Geary extols the virtues of free range whole eggs. They are nutrient dense,contain a variety of vitamins and minerals and omega-3 fatty acids that help metabolize fat. Protein will help you maintain lean muscle tissue that keeps your metabolism high and your body in a "stomach fat burning zone"
More Tips to reduce belly Fat
Reduce your alcohol intake and avoid all sodas. Avoid processed foods particularly those containing high fructose corn sugars (HFC). A 2004 study carried in The American Journal of Clinical Nutrition asserts that the increased use of HFCs in the US mirrors the rise in obesity. It also found that the unique way in which the body metabolized HFCs might contribute to increased fat storage
Dietary Tips to Reduce Belly Fat
A number of foods can help you combat fat storage and reduce stomach fat. These include avocados which are high in fiber, cauliflower, kale, brussel sprouts and cabbage which contain phytonutrients that help combat environmental estrogens which can promote belly fat. Dark chocolate contains antioxidants and stimulants like theobromine and caffeine that may help burn fat. Cinammon contains an antioxidant which increases insulin sensitivity, and helps stabilize blood sugar ensuring you store less belly fat. Chilli peppers contain capsiacin which have similar properties to cinammon. Greek yoghurt or other yogurts contain live cultures or pro-biotics - friendly bacteria which help prevent belly bloating.
Sources
Dietary Guidelines For Americans. " Finding Your Way to a Healthier You." Accessed November 30 2010
Centers for Disease Control and Prevention. "How to use Fruits and Vegetables to Help Manage Your Weight." Accessed November 30 2010
Geary, Mike. "Are Whole Eggs or Egg Whites Better for You?" Truth About Abs. Accessed November 30 2010
Bray, George A, et al. 2004 "Consumption of High Fructose Corn Syrup in Beverages may Play a Role in the Epidemic of Obesity" American Journal of Clinical Nutrition. Accessed November 30 2010
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Olu Odebunmi - Olu got hooked on the fitness bug way back in 1981. Lean and muscular at 55, and aging like fine wine he still works out three times a ...
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