Reducing belly fat by manipulating your diet is not as difficult as you might think --- and you can do it without giving up all the foods you love. When it comes to lifestyle and dietary choices, small changes can have a dramatic impact on your body. Unfortunately, many people eat the wrong foods at the wrong times, causing their bodies to hoard fat in trouble areas like the abdomen. Following a few basic guidelines can help you lose belly fat by changing your diet.
Step 1
Eat breakfast every day to start your metabolism going strong and encourage fat burning, Mackie Shilstone writes in the book "The Fat Burning Bible." Skipping this important first meal of the day can lead to low energy levels and increased production of the stress hormone cortisol, which promotes fat storage and shuts down fat burning. Drink a healthy protein shake for breakfast if you do not have time to sit down to a meal.
Step 2
Eat a small meal or snack every two or three hours throughout the day. This strategy helps to reduce belly fat in many ways. Frequent meals speed up metabolism, decrease hunger, promote sustained energy and stabilize your blood sugar to prevent fat storage, David Zinczenko writes in "The Abs Diet." Try having three healthy snacks at intervals between your normal three daily meals.
Step 3
Increase your protein intake by including 15 to 30 grams of lean protein in each of your meals and snacks. According to "Combat the Fat" author Jeff Anderson, protein has a thermic effects, which means that it speeds up metabolism and promotes fat burning. Protein is also a powerful inhibitor of cortisol, which actually encourages belly fat storage. Good sources of protein include lean meats, eggs, fish, nuts and seeds, dairy and whey protein powder.
Step 4
Eat plenty of healthy fats like olive oil, avocados and omega-3 fish oil. These mono and polyunsaturated fats help to fight heart disease and promote fat burning, according to "Muscle & Fitness" magazine's "The Ultimate Supplement Handbook." Though calorie-dense, healthy sources of fat taste great and fill you up for hours longer than carbohydrates or protein alone.
Step 5
Choose low-glycemic sources of carbohydrates like brown rice, quinoa, sweet potatoes and fresh vegetables and fruits. These slow-digesting carbs fuel your body for hours without spiking the hormone insulin, which is intimately involved in body fat storage. Keeping insulin levels low leads to reduced food cravings and more fat burning, Shilstone writes.
Step 6
Eat one cheat meal per week. At this meal, you can have anything you want. Do not let your cheat meal turn into a complete binge, however. Have a few pieces of pizza, a big burger or a bowl of ice cream. According to Anderson, indulging actually increases your metabolic rate and inhibits the effects of a lower-calorie diet, which can slow your fat burning.
Tips and Warnings
- For a protein smoothie, blend one or two scoops of whey protein, half a frozen banana, 1 tsp. psyllium husk, three ice cubes, 8 oz. of water, 1 tbsp. natural peanut butter and 1 tbsp. heavy cream or half and half.
- Never eat fewer than 1,200 calories in a day. Consult your doctor before beginning any new diet.
References
- "The Cortisol Connection": Shawn Talbott; 2002
- "The Fat Burning Bible"; Mackie Shilstone; 2005
- "Combat the Fat"; Jeff Anderson; 2008
- "Muscle & Fitness Presents The Ultimate Supplement Handbook"; The Usual Suspects; Jordana Brown; 2010
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