You may know that being obese is a health risk, but you may be at a greater risk of developing a chronic disease if you carry your extra weight around your abdomen. A 1997 study published in the "International Journal of Obesity and Related Metabolic Disorders" investigated the effects of different weight loss-treatments on abdominal fat loss. The researchers showed any diet that reduces overall body fat will reduce your abdomen.
Low-Carbohydrate
A low-carbohydrate diet can help you lose weight and may help you reduce your abdomen. A diet that includes more protein has been shown to be related to lower abdominal fat, according to a 2005 study published in "The Journal of Nutrition." On a low-carbohydrate diet, your intake primarily consists of meat, nonstarchy vegetables and fats. Your total daily carbohydrate intake is limited to about 50 to 100 g per day. Most low-carbohydrate diets, including the Atkins diet and the South Beach diet, encourage you to eat lean sources of protein, such as poultry and fish, and heart-healthy sources of fat, such as olive oil and nuts. The low-carbohydrate diet may not be appropriate for everyone because of its limitations. In order to lose abdominal weight and keep it off you need to find a diet you can follow for a lifetime.
Reduced Calorie
The key to losing total body fat and reducing your abdomen is to eat fewer calories than your body needs. To lose 1 lb. of fat a week you need to decrease your daily caloric intake by 500 calories. A reduced calorie diet can help you lose abdominal weight. The American Academy of Family Physicians suggests decreasing your daily intake by 250 calories and increasing your activity to burn 250 calories to prevent feelings of deprivation. You can make simple changes to your diet to reduce caloric intake. Switching from whole milk to nonfat milk will save you 60 calories per cup. Using mustard on your sandwich at lunch instead of mayonnaise can save you 50 to 100 calories. Filling half your plate with vegetables at dinner and reserving the other half for a small portion of lean protein and a healthy starch can save you another 100 calories.
Meal Replacement Diets
A meal replacement diet is another effective means to help you lose total body fat and reduce your abdomen. A 2004 study published in "The Journal of Nutrition" compared meal replacement diets to structured low-calorie diets in a group of overweight and obese individuals. The study showed the group receiving meal replacements lost an average of about 20 lbs. after six months and had better diet compliance than the group on the low-calorie structured meal plan. Typically, on a meal-replacement diet you replace two or more meals with the diet's shake, bar or other calorie-controlled food item and eat one nutritious meal consisting of a lean source of protein, nonstarchy vegetable and, depending on the program, a high-fiber starch. Meal-replacement diets tend to be very low in calories and you should consult with a physician before starting a meal-replacement diet.
References
- The Journal of Nutrition: Protein Intake Is Inversely Associated with Abdominal Obesity in a Multi-Ethnic Population
- MayoClinic.com: Low-Carb Diet: Could it Help You Lose Weight?
- FamilyDoctor.org: What It Takes to Lose Weight
- PubMed.gov: The Effects of Weight Loss Treatments on Upper and Lower Body Fat
- The Journal of Nutrition: Meal Replacements Are as Effective as Structured Weight-Loss Diets for Treating Obesity in Adults with Features of Metabolic Syndrome
- Harvard School of Public Health: How to Get to Your Healthy Weight
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