Maintaining a healthy, calorie-controlled diet and participating in regular physical activity can help you lose belly fat. Additionally, certain foods contain compounds that may help expedite this process. Include these foods in a balanced diet as part of an overall weight-loss strategy to target mid-section fat and flatten the stomach.
Oat Cereal
Eating two servings a day of a whole-grain oat cereal has been shown to reduce waist size when included as part of an overall low-calorie diet. A study published in the February 2010 issue of the Journal of the American Dietetic Association had participants limit consumption of foods high in calories and fat, and participate in regular physical activity while eating either a ready-to-eat, whole-grain cereal or equivalent calories in an alternative low-fiber food. Those who ate the cereal did not lose more weight, but they experienced more loss of fat in the abdomen that was evident in just four weeks.
Dairy
Including more low-fat dairy in your diet may help flatten your stomach. Lead researcher K.H. Poddar, of the Department of Human Nutrition, Foods and Exercise at Virginia Tech, reported in a August 2009 issue of the Journal of the America Dietetic Association that dairy calcium helps prevent excessive weight gain and obesity when consumed as part of a balanced diet. Of the 76 college-age students participating in the study, those who consumed more low-fat dairy ate a better overall diet, gained less weight and experienced significant reductions in waist size. These findings were substantiated by a October 2009 study from Australia's Cutrin University of Technology, which reported that dieters eating five servings of dairy a day lost more weight and belly fat than those who consumed just three servings. Eat low-fat cottage cheese, skim milk and plain yogurt regularly.
Protein
Diets higher in protein help decrease abdominal fat, reports an Australian study in the October 2009 issue of the journal Nutrition, Metabolism and Cardiovascular Disease. In 12 weeks, participants consuming a higher protein diet as compared with a standard protein diet lost more abdominal fat mass and experienced positive cholesterol effects. A short term, high-protein diet helps curb cravings and increases feelings of satiation, the study said. Remember to still balance the diet with healthy carbohydrates like fruits and vegetables, and to obtain the majority of fats from monounsaturated sources. Go for lean protein like fish, chicken breast and pork tenderloin to minimize the intake of artery-clogging saturated fat.
Green Tea
Drinking green tea, when combined with regular physical activity, helps create a flat belly. A study in the Journal of Nutrition from February 2009 found that specific compounds in the tea enhance the ability to burn belly fat. While participating in 180 minutes per week of physical activity, study participants consumed either 635 mg of a specific antioxidant found in green tea or a caffeine alternative. After 12 weeks, those who regularly consumed the green tea compounds lost significantly more mass at the stomach area--and experienced a flatter tummy.
References
- Journal of the American Dietetic Association: Whole-Grain Ready-to-Eat Oat Cereal
- Journal of the American Dietetic Association: Low-Fat Dairy Intake and Body Weight and Composition Changes
- Journal of Nutrition: Green Tea Catechin Consumption Enhances Exercise-Induced Abdominal Fat Loss in Overweight and Obese Adults.
- Nutrition, Metabolism and Cardiovascular Disease: High Protein Diets Decrease Total and Abdominal Fat
- Curtin University: Higher Dairy Intake Can Help Fight Obesity
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