The Flat Tummy Diet Plan

Many men and women may notice an increase in belly fat as they age. This may be attributed to a decrease in hormones such as estrogen, which influences the distribution of fat in the body, genetics or an unhealthy lifestyle. Although there is no specific diet plan that will give you a flat tummy, a healthy diet combined with regular exercise can help you achieve weight loss and reduce belly fat.

Weight Loss

Weight loss occurs when the amount of calories you take in is less than the calories you burn off. Hence, to lose weight you need to eat less and exercise more. There are about 3,500 calories in a pound of fat. To lose a healthy 1 to 2 lb. per week, you may reduce your daily caloric intake by 500 to 1,000 calories. To avoid drastically cutting too many calories, you can also increase the number of calories you burn. For instance, consider cutting 250 calories from your diet and adding a walk or run into your day to burn 250 calories, for a total net loss of 500.

Decrease Alcohol Consumption

Drinking alcohol in excess can lead to an increase in belly fat, often referred to as a beer belly. In addition to beer, most types of alcohol contribute to weight gain if consumed in high-calorie mixes that are also high in sugar. Mayo Clinic indicates that some studies show wine may be an exception. However, in general, limit alcohol consumption to only a few times a week and include it in your total daily caloric intake.

Fruits and Vegetables

The foundation of a flat-tummy diet plan should center on fruits and vegetables. Produce is high in essential nutrients, vitamins and minerals needed for normal body functions, a healthy heart and hormonal balance. Fruits and vegetables are naturally low-calorie, have little to no fat and are sources of dietary fiber. Both fiber and the high water content of produce contribute to healthy digestion for the elimination of waste products from the body. This decreases common belly problems such as bloating, flatulence and constipation.

Exercise

Exercise contributes to weight loss and a healthy body. Contrary to belief, doing situps and abdominal exercises only will not help you trim your tummy. Although these exercises will help tone the abs, they will not spot-reduce fat. Include aerobic activity to burn calories and strength training to build fat-burning muscle. Muscle has a higher metabolic rate than fat; thus, with lean muscle, you can burn more calories, even while at rest.