Body fat stored in the abdominal region has been linked to an increase risk of heart disease, diabetes and certain cancers. In a study based at the University of Cambridge in the UK, researchers determined that waist to hip ratio (waist larger than hips) is a definitive risk prediction of coronary heart disease in relatively healthy men and women in the general population. Dr. Arthur Agaston, a cardiologist and an associate professor of medicine at the University of Miami Medical School, said, "Eating diets high in refined sugar and other 'bad' carbohydrates spikes your blood sugar, leading to higher insulin levels in your body. The increased insulin levels cause fat to be deposited more prevalently in your belly, rather than other areas of the body." Following a healthy exercise and nutritional plan will help reduce belly fat, thereby reducing the risk for disease.
Fiber
Fiber is the indigestible portion of fruits, vegetables and grains that adds bulk to digested food in the body in order to eliminate waste with ease. A diet high in fiber helps to control hunger by keeping you fuller longer, helps to digest food better and regulates blood sugar. Fiber has zero calories and inhibits absorption of other calories. You should get 20 to 35 grams of fiber a day. Examples of food high in fiber are whole grains, vegetables, beans, fruits and oats.
Complex Carbohydrates
All carbohydrates are converted to glucose (sugar) in the body. However, complex carbohydrates convert sugar at a slower pace lowering the levels of insulin secreted in the body. Lowering the levels of insulin will help to reduce the likelihood of storing fat within the belly region. Examples of complex carbohydrates include brown rice, whole grain pasta, cereals, oats, peas, green beans, broccoli and fruits.
Protein
Lean protein is one of the most effective foods for reducing belly fat. Including protein in each meal will make you feel full and reduce cravings. Protein helps to speed up the metabolism while simultaneously keeping blood sugar and insulin levels balanced. In addition, protein is necessary to build and maintain muscle tissue which is metabolically active burning more calories. Some of the best protein sources are lean chicken, lean turkey, fish, nuts, seeds and whey protein powder.
Fish and Cod Liver Oil
Fish oil and cod liver oil are excellent sources of omega 3 with DHA and EPA fatty acids. These are 'good' polyunsaturated fats. These 'good' fats should be included in your diet because your body cannot manufacture them. Omega3 fatty acids are useful for speeding up the metabolism. Fish and cod liver oil increase the levels of fat burning enzymes as well as lower the levels of fat storage enzymes in the belly.
Hydration
Water
Drinking 64 oz. of water a day will increase your ability to reduce body fat effectively. Water maintains kidney function that enhances the liver's ability to burn fat. Water also acts as an appetite suppressant ultimately reducing the number of calories consumed resulting in weight loss. When well-hydrated, the body operates optimally burning fat like a furnace.
Green Tea
Green tea is very beneficial in burning belly fat. Research conducted on mice in Japan showed up to 76 percent less intraperitoneal (belly) fat with a diet containing green tea than that of the control group of a regular diet. Green tea extract often replaces the caffeine component of the standard fat-burning combination of ephedrine--caffeine--salicin (aspirin). In addition, green tea acts as a glucose regulator controlling the rise in blood sugar following a meal by slowing the action of the digestive enzyme called amylase. This enzyme is pivotal in the breakdown of starches (carbs) that can cause blood sugar levels to elevate after a meal.
Eat Four to Six Small Meals a Day
To burn belly fat, you need to eat four to six small, healthy meals, spread out evenly over the course of the day. This will keep you from getting hungry and overeating while simultaneously boosting your metabolism and helping you burn more belly fat throughout the day. Avoid going into "starvation" mode by not skipping meals. When in the "starvation" mode, the body's metabolism slows down and stores belly fat.
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