Foods to Reduce Tummy Fat

Excess fat in the abdominal region is linked with a heightened risk of heart disease, stroke, cancer and diabetes. Although there is no magic food that will reduce tummy fat, you may experience a loss in tummy fat by losing weight. Weight loss is achieved by being physically active each day and by following a long-term, healthy diet rich in fruits, vegetables, whole grains, nuts, seeds, beans, lean meats, fish, eggs, low-fat dairy products and healthy oils.

Fruits and Vegetables

Fruits and vegetables are loaded with water, nutrients and fiber. A diet rich in fruits and vegetables can help you achieve your weight loss goals, which may result in fat loss in the mid-section. It is recommended to eat five to nine servings of fruits and vegetables each day. To increase your fruit and vegetable intake, try eating a fruit or vegetable with each meal and snack, and fill half of your plate with vegetables at lunch and dinner.

Lean Proteins

Lean proteins, such as lean cuts of meat or fish with meals, can help increase the feeling of fullness. This may reduce the amount of calories eaten at meals and may reduce snacking between meals. Over time, this reduction in calories may lead to weight loss and belly fat loss.

Unsaturated Fats

Fat is an important part of a healthy diet. It is important to reduce the saturated and hydrogenated fats in your diet and to replace them with unsaturated fats from sources like nuts, seeds, avocado and fish. Fat plays a role in helping you to feel satisfied at meals and snacks, which can help to reduce the amount of calories you eat and, over time, may result in weight loss.

Low-Fat Dairy

Low-fat cheese, cottage cheese and yogurt are packed with protein and can help you to feel satisfied at meals or snacks. Low-fat cheese and fruit or cottage cheese and fruit are great snacks to have between meals. Beware of some yogurt brands that contain a significant amount of added sugar.

Whole Grains

Replacing the simple sugars and refined foods in your diet with whole grains can help you lose weight. For example, replace refined cereals with whole grain cereals like oatmeal, and replace white rice with brown rice.