Belly fat that you can grasp with your hand is called subcutaneous fat. When this gets out of control, it can cause a type of deep, visceral fat that surrounds the organs. Visceral fat has been linked to metabolic disturbances and an increased risk for type 2 diabetes, according to Harvard Medical School. Dietary changes can help you shed belly fat and cut your risk of disease. Remember to speak with a doctor making any drastic changes in your diet.
Misconceptions
When you want to shed weight in your belly, be aware that you have to lose weight throughout your entire body. Losing weight in one location is called spot reduction, which is not possible.
Reduced Calories
The way to lose weight is by cutting back on your calories. When you expend more calories than you take in, your body turns to stored fat for energy, which is how you lose weight. Determine your current daily intake by tracking your calories for a full day. Once you have done that, reduce your intake by 500 to 1,000 calories. This will cause you to lose about 1 to 2 lbs. a week, according to the National Institutes of Health. For example, if your current intake is 2,500 calories, your new intake will be either 2,000 or 1,500. If you have the discipline, aim for the higher reduction.
Healthy Food Choices
Even with a calorie-restricted diet, you still need to eat healthy foods. Avoid anything that is deep-fried, high in sugar, cooked in butter, refined or processed. Stick with nutrient-dense foods instead like fruits, vegetables, whole grains, beans, lean meats, fish, low-fat dairy products, nuts and seeds.
Breakfast
Breakfast is often overlooked when it comes to shedding weight, but it is very important. When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix, such as candy from the vending machine, according to mayoclinic.com. Take the time to prepare something before you step out the door in the morning. It doesn't need to be elaborate and complicated, either--for example, mix a small bowl of yogurt with chopped up fruit and seeds.
Liquid Calories
Calories in the form of liquids still count as calories, and they can prevent you from shedding your belly fat. Give up the soda pop, sweetened teas, dessert coffees, lemonade, fruit punch and alcoholic beverages. Stick with water instead, as it contains zero calories and helps hydrate the body. To keep your belly feeling full, drink it with your meals.
Considerations
Even though diet is a vital part of shedding your belly fat, exercise is a critical component as well. Perform cardio and weight training to make the most progress. Cardio will help you burn calories as you do it, and weight training builds muscle which increases your resting metabolism.
Warning
Before you make any drastic alterations to your diet, make sure to get cleared by your doctor.
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