The tummy, belly and stomach are all words used to describe your abdomen. Both men and women have a tendency to gain fat in this area over the course of time. Exercise regimens are often started to shed the excess pounds that have accumulated, but that can only be partially effective without a solid diet plan to match.
Significance
Having a high amount of fat on the tummy can cause people to be self-conscious and frustrated, but that is only an aesthetic viewpoint. There are actual complications involved with having excess abdominal fat that are more serious. According to USA Today, fat around the belly area can increase the risk for heart disease, stroke, diabetes and certain types of cancer.
Reduction
In order to lose weight in the tummy, you must create a caloric deficit in your daily diet. This means you are burning more than you are consuming. In order to lose one pound, 3500 calories have to be burned. You can lose one pound a week by reducing your daily total by 500 calories. You can increase this amount even more by adding in daily exercise.
Avoidance
Foods that are high in fat, calories and have no quality nutrients are considered "energy dense." A diet to reduce the tummy should include the avoidance or elimination of these kinds of foods. Examples are fast food, deep fried foods, processed meats, refined baked goods and candy.
Nutrient Density
Foods consumed on a tummy reducing diet should consist of lean meats, low-fat dairy, fruits, vegetables, seeds, nuts, fish and whole grains. These foods are nutrient dense and they are good sources of protein, carbs and healthy fats.
Water
Calories consumed in the form of liquid can still lead to pounds on your tummy. Fluids that are high in calories and sugar should be avoided. Examples of these include soda, processed fruit juices, sweetened teas, sugared coffee drinks and alcohol. Water, on the other hand, has zero calories and when consumed before meals, it can help fill you up. The Institute of Medicine recommends that women get about 2.7 total liters of water a day and men get about 3.7 liters a day.
Identification
When you eat a meal then don't eat again for six or more hours, a couple things are going to happen. Your metabolism will slow down and you are going to become ravenously hungry. The end result is, you eat a huge meal, consume an overabundance of calories and you gain weight. Eating small, frequent balanced meals on the other hand, can give you consistent energy levels, it can keep your metabolism revving and it can prevent you from overeating. An example of a balanced meal would be tuna salad made with low-fat mayo on a whole wheat pita.
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