Excess tummy fat is bad news when it comes to your overall health. In addition to hurting your self-esteem, stomach fat can raise your risk for type 2 diabetes, cancer and heart disease. The best way to whittle down your midsection is by changing up your diet.
Calorie Reduction
Reducing your calories is the most important way to reduce tummy fat. This will cause you to lose weight throughout your body. If you cut back by 500 to 1,000 calories a day, you can lose 1 to 2 lbs. a week, according to the Centers for Disease Control and Prevention. To come up with your starting intake, track all the food and liquid calories you consume for one day. Deduct your calories from this number. Use an online source like Calorie King if you need assistance with tracking your intake.
Nutrient-Dense Foods
Even with a calorie-restricted diet, you need to choose healthy foods to lose stomach fat. Foods like doughnuts, red meat, deep-fried onion rings, muffins and french fries are high in saturated fat, which can have a negative impact on your cholesterol levels. Consume foods that can provide you with energy and plenty of vitamins and minerals, such as lean meats, fruits, vegetables, whole grains, beans and low-fat dairy products.
Increased Meal Frequency
Eating small, frequent meals throughout the day can help keep your metabolism elevated and energy levels high. Start eating as soon as you get up and consume a balanced meal every two to three hours after that. By eating first thing in the morning, you're on track to eat healthy for the rest of the day, according to MayoClinic.com. Combine protein and high-fiber complex carbs with each meal. Sliced turkey on a whole wheat wrap with raw vegetables and light mayonnaise is a meal example.
Beverages
Beverages like soda, beer, wine, slushies, processed fruit drinks and milk shakes all have something in common--they contain calories. When you're trying to lose your tummy fat, replace all forms of liquid calories with water. Not only is water free of calories, but it also helps hydrate your body. The Institute of Medicine of the National Academies recommends women drink about 11 cups of water a day while men should drink about 16 cups. If you don't enjoy plain water, add cucumber or lemon slices to make it more appealing.
Considerations
Although dieting alone can reduce tummy fat, including exercise in your weight loss plan will provide faster results. Adding cardio and weight training to your routine will prompt your body to burn more calories around the clock. Such cardio exercises as running, fast-paced walking and swimming burn a high amount of calories. Strength training builds muscle, which cranks up your resting metabolic rate. Work out five or six days a week to get the best results.
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