Having excess fat in the belly is a lot more serious than fat in the extremities. Over the course of time, this fat can develop into what's called visceral fat. The Harvard Medical School links visceral fat to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes. Utilize a healthy meal plan to slim down your midsection.
Reduction
Calorie reduction is the key to weight loss in the belly and throughout the rest of the body. When you reduce your intake, your body looks to stored fat for energy. This in turn lowers your weight. A safe weight loss goal is to lose one to two pounds a week. You can achieve this by cutting back 500 to 1,000 calories from your daily diet according to the National Institutes of Health. For example, if you currently eat 2,600 calories, your new intake will be either 2,100 or 1,600 calories. If you want to lose your belly fat quickly, aim for the higher reduction.
Breakfast
Eating breakfast every day is important to weight loss. When you skip breakfast, your metabolic rate slows down and your blood sugar drops, causing hunger and low energy levels, according to the "Meals Matter" website. Prepare something that is healthy and has a balance of protein and high-fiber complex carbs. This will keep you feeling full. Utilize this combination with all of your meals. For example, prepare 1/2 cup of oatmeal with one cup of low-fat milk and add one cup of blueberries. This comes out to about 320 calories.
Lunch
Lunch is an important meal to give you energy to start the second half of your work day. A good way to stay on track with a healthy belly-reduction diet is to prepare something from home and bring it with you. If you do not have a refrigerator available, bring in a small cooler. Sandwiches and wraps are easy to prepare and they give you multiple options to use for ingredients. For example, fill a whole wheat wrap with lettuce, tomato, sprouts, six slices of lean turkey breast and two slices of low-fat cheese. Spread 2 tbsp of low-fat mayonnaise across the inside of the wrap, roll it up and wrap it in foil. This comes out to about 340 calories.
Dinner
After a long day's work, it is tempting to stop by a drive-through or pick up a pizza on the ride home. This can spell disaster when it comes to your belly fat. Cooking dinner doesn't have to be a grueling, arduous task if you plan ahead. Spend one weeknight evening or one day on the weekend preparing large quantities of brown rice, whole wheat pasta, chicken breasts, yams and steamed vegetables. Once you get home, all you have to do is portion out a meal, heat it up and eat. For example, have a 6 oz. chicken breast with 3/4 cup of brown rice and one cup of steamed Brussels sprouts with no butter. This comes out to about 510 calories.
Snacks
Eating snacks in between your main meals comes with benefits. Not only can it keep your appetite under control, but it can also boost your metabolism and increase your energy levels. Keep these snacks lower in calories than your meals, but maintain a balance. One cup of low-fat cottage cheese with 1/2 cup of pineapple chunks is a snack example. This comes out to about 150 calories. You also have the option of eating energy bars for quick snacks. Choose bars that are high in fiber, protein, vitamins and minerals, and keep them under 200 calories to stay within your range.
Size
For a quick reference, use your hand for guidance when creating portion sizes with your meals. For example, use your open palm as a guide for protein sources like chicken breasts, fish and lean beef, use the tip of your thumb for high-calorie foods like almond butter and use your fist as a measuring stick for pasta and cereal.
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