Excess belly fat has both an emotional and physical impact on the body. Women with excess belly fat, for example, are at high risk for heart disease, breast cancer, metabolic syndrome and gallbladder disease according, to Mayoclinic.com. Of all the rules involved with having a flat belly, there is one that stands out, and it involves your kitchen.
Identification
The amount of food you choose to eat during the course of the day has a major impact on your stomach. Eating more food than your body needs to function will cause you to gain weight. Eating less food than your body needs will cause you to lose weight. This is the main rule you need to obey. If you currently have excess fat in your belly, then reduce your caloric intake. If you already have a flat belly, then keep your calories right where they are. In either case, choose foods that are high in nutrients and low in empty calories, such as fruits, vegetables, beans, whole grains, lean meats and low-fat dairy products.
Size
The amount of calories you reduce depends on how disciplined you are. To lose 1 lb., you need to burn 3,500 calories. According to the Centers for Disease Control and Prevention, you can do this by reducing your daily intake by 500 calories. If you want to reduce your belly fat even faster, reduce your intake by 1,000 calories. This will promote 2 lbs. of weight loss a week.
Time Frame
Eating a meal, then waiting long hours before your next meal sets you up for an eating binge. Along with eating healthy comes smart dieting tactics. Instead of eating two or three meals spaced many hours apart, eat every two to three hours, starting first thing in the morning. If you eat small meals on a consistent basis, you will keep your hunger under control and reduce your chances of overeating. Create meals that are balanced with protein and complex carbs. Sliced turkey breast on a whole wheat wrap with lettuce, tomato and low-fat Italian dressing is a good example of such a meal.
Considerations
Fruit punch, beer, wine, liquor, slushies and milk shakes are all high-calorie beverages. When you are trying to lose belly fat or avoid gaining belly fat, be aware that the calories these beverages provide add up just like food calories. Stick with water as your main beverage instead to keep your calories down and to hydrate your body. The Institute of Medicine recommends that women get about 90 oz. a day and men get about 120 oz. a day.
Exercise
Even though a healthy diet is the most important rule for a flat belly, do not neglect the importance of exercise. Both cardiovascular training and weight training have a major impact on your stomach. Cardio causes you to burn calories as you do it and weight training builds muscle, which increases your resting metabolic rate, causing you to burn calories efficiently while you are resting. Include four or five days of cardio and two or three days of weight training in your weekly schedule for the best results. Ab exercises will not do much for your belly fat, but they will tone and tighten your midsection as you lose weight.
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