The only way to lose tummy fat is to eat fewer calories while still getting enough nutrition to fuel your exercise program. You can do this by buying foods with the lowest fat and sugar and the most fiber, protein, vitamins and minerals within each food group. Let calories be your bottom line. Choose items with 100 calories or less per serving, the U.S. Federal Drug Administration's classification for low-calorie foods in an average 2,000-calorie daily diet.
Grain Foods
Whole-grain cereal and bread belong on your diet list. Eating lower-calorie versions of the foods that you eat frequently or every day will save you the most calories. If you eat granola or a flavored cereal, reduce the fat and sugar by switching to bran flakes. The American Heart Association notes that high fiber content will fill you up, while providing protein, vitamin B, iron, calcium and other nutrients in as few as 78 calories. If you eat toast or sandwich bread, switch from low-nutrient white bread to a reduced-calorie whole-wheat brand, for as little as 46 calories per slice.
Dairy Foods
Milk and yogurt represent two more chances to reduce your calorie count but maintain your calcium levels every day. Lose tummy fat by losing the dietary fat in milk. You'll save 66 calories every time you choose fat-free over whole milk per 1 cup, according to the USDA Nutrient Database. Choose the lowest-calorie yogurt by selecting plain nonfat unsweetened varieties. Limiting your yogurt servings to 6 oz. will cost you only 95 calories.
Protein Foods
Deli ham, turkey and fresh or frozen fish make low-fat protein entrees. Many dairy and plant-based foods contain protein, but meats and fish have up to 40 percent or more of your total daily values per serving. Two slices of lean ham, 61 calories, or roast turkey breast, 88 calories, have about 20 percent of protein daily values. The USDA lists 3-oz. servings of sole, tuna and orange roughly as having 99 calories or less.
Fruits
Most fruits contribute significant fiber and vitamin C, but those with the lowest calories will help you lose tummy fat. Whole, fresh fruit such as 1 peach, 38 calories, 1 plum, 30 calories and 1 apricot, 13 calories, add the least to your daily totals. The USDA includes 1/2 grapefruit or pear, or 1/4 of a cantaloupe among fruits that contain 46 calories or less.
Veggies
Most veggies offer filling fiber and a blend of vitamins and minerals. Unlike low-cal cucumbers and celery, however, cooked green vegetables give you the most nutrition in the fewest calories. The American Diabetes Association points out that the mere 36 to 55 calories in 1 cup of cooked kale, spinach or broccoli will prevent weight problems while satisfying your daily nutritional goals.
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