Fat has a tendency to accumulate in different areas on men and women. But the stomach is a place where both genders are equally affected. This can be the result of bad dietary habits, lack of physical activity or a combination of the two. In some cases, weight can be gained on the stomach as a result of an injury that has caused you to be immobile for a while. No matter what the reason, there are several steps involving your diet you can take to reduce your stomach.
Step 1
Cut back on the fats. Foods that are high in saturated fat, sugar and empty calories should be eliminated from your diet. This includes deep-fried foods, whole-fat dairy products, commercial baked goods, refined carbs and processed meats.
Step 2
Eat more fiber. Fiber creates bulk in your stomach and it takes longer to process than other nutrients, so you will feel full, eat fewer calories in your meals and your appetite will be under control. The Mayo Clinic recommends that women get 21 to 25 g of fiber a day and men get 30 to 38 g a day. Fiber can be found in whole grains, fruits, vegetables and beans.
Step 3
Drink water. Beverages that have sugar or calories should be avoided as they can cause weight gain. Drinks to avoid include fruit juices, flavored coffees, milk shakes, sweetened teas, soda and alcoholic beverages. Water, on the other hand, has no calories, it can help keep you hydrated and help absorb fiber. The Institute of Medicine recommends that women drink approximately 2.7 liters of water a day and men ingest approximately 3.7 liters a day. Drink a glass of water immediately before your meals to give yourself a full feeling.
Step 4
Eat small, frequent meals. Eating small meals can keep your appetite under control and your energy levels maintained. You will not overeat and your metabolism can increase. Eat a small, balanced meal, including dietary fiber, every two to three hours throughout the day. An example of a meal would be a chicken breast with steamed Brussels sprouts and quinoa. Quinoa is a South American vegetable in the same family as a sugar beet, beet and spinach.
Step 5
Cut back on your calories.For weight loss to occur in your stomach, you must create a caloric deficit. This takes place when your intake is less than your expenditure. Reduce your daily intake by 500 calories and you can lose one pound a week.
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