Reduction of belly fat with the right diet is the best way to trim the waistline. Exercise, combined with eating healthy foods, leads to overall weight loss, including belly fat. Popular diets, as long as they incorporate foods that can be sustained long-term, can help trim fat from the mid-section. A thicker waistline carries a variety of health risks, including increased risk of diabetes, heart disease and metabolic syndrome. Some foods are thought to be beneficial for burning fat. Replacing fast food and fried foods with fruits, vegetables and unsaturated fats can contribute to belly fat loss. Behavioral changes are always needed, which can continue throughout life, to keep weight off.
Step 1
Eat blueberries, which are a beneficial dietary addition and could help you lose belly fat. Blueberries are packed with antioxidants, making them a healthy eating choice. A study supported by the U.S. Highbush Blueberry Council, published April 2009, showed that blueberries helped reduce fat in mice specifically bred to be overweight. The research was presented April 19, 2009 at the Experimental Biology Convention in New Orleans. After eating freeze-dried blueberry powder, and regardless of being fed a high or low fat diet, the mice given blueberries lost belly fat.
Step 2
Consume polyunsaturated fatty acids (PUFAs) to lose belly fat. PUFAs can promote weight loss, shown by multiple studies, and should replace saturated fat in the diet. Researchers from the Obesity Management Centre, Institute of Endocrinology, Charles University, Prague conducted a study showing that PUFAs increase fat oxidation in humans. The study compared a very low calorie diet with added PUFA to the effects of consuming a very low calorie diet alone among obese women. The results showed that weigh loss was facilitated in the group who consumed polyunsaturated fat (PUFA). Sources of PUFA include sunflower, safflower, soy bean and cottonseed oil, in addition to walnuts and seafood.
Step 3
Focus on a Mediterranean diet to lose fat, including belly fat. According to the "New England Journal of Medicine," September, 2008, rather than eating low fat foods, focusing on a Mediterranean diet, provides glycemic control. The diet limits intake of saturated fats, and includes dietary fiber.
Step 4
Change your eating behaviors. Behavioral changes are important lose weight, and sustain weight loss. The National Heart, Lung and Blood Institute's Clinical Guidelines on the Identification, Evaluation and Treatment of Overweight and Obesity in Adults emphasizes that weight loss can only be sustained by making eating changes that are sustainable. Once you chose a healthy diet with the goal of losing belly fat, make sure the diet is appealing to you and can be maintained long-term. Resorting to former eating habits will result in frustration with belly fat loss.
Step 5
Reduction of belly fat by diet alone is not recommended. Exercise is important. Remain active, and focus on the right foods. Dietary interventions are as important as regular physical activity for losing belly fat.
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