Losing belly fat is more than a matter of vanity. Excess abdominal fat puts you at risk for many chronic ailments, including heart disease and diabetes. Diet is the most important part of any weight-loss program. By manipulating what kinds of foods you eat, you can change your metabolism to favor burning fat, and reduce storing it. Take in the right kinds and amounts of proteins, carbohydrates and fats, divided into five or six meals a day, and you will be burning away belly fat in no time.
Step 1
Take in 1g per pound of your lean body weight of protein every day. You can purchase a whey protein supplement, which is great for mid-meal snacks, or before and/or after working out. According to the "Abs Diet" book by David Zinczenko, protein has a thermic effect on metabolism. This means that the energy needed to digest protein accounts for up to 30 percent of the calories it contains. By comparison, fats and carbohydrates are not nearly as metabolically active.
Step 2
Eat a moderate amount of low-glycemic carbohydrates to keep metabolism going strong and burn belly fat. Carbohydrates are our bodies' source of fuel, but they are also readily stored as body fat. Over- or under-eating them will cause mood swings, insane cravings and fat storage. Stick the slower-digesting carbohydrates such as brown rice, whole-wheat bread, wheat pastas and oatmeal. For a quick metabolic boost, eat all of your carbs in the earlier part of the day, sticking to lean proteins, vegetables and healthy fat in the evening.
Step 3
Take in no less than 25 to 30 percent of your calories from healthy fats. Monounsaturated fats are found in olive oil, nuts, seeds, avocados and whole eggs. According to the "Abs Diet" book, they help to lower heart disease risk and support the production of important hormones that help to maintain healthy weight. Polyunsaturated fats include omegas from fish oil, flaxseed and chia seed. They are called essential fatty acids because our bodies need them to function. And they will actually help you lose fat faster if you take them in the right amount. That being said, overdoing fats adds up quickly because they contain nine calories per gram, compared to four calories per gram in protein and carbohydrates.
Step 4
Eat anything you want for one meal every week. When it comes to losing belly fat, cheating is also required. Our bodies adapt to our lower caloric intake by decreasing our rate of metabolism as a survival tactic. If this happens, your fat-loss will reach a plateau--even though you are eating less, you may not be able to burn fat. The "cheat meal" communicates to your body that it is not starving, and allows it to keep burning belly fat with abandon.
Tips and Warnings
- Perform three to five weight-training sessions per week for no more than an hour. In addition, add three to five cardiovascular training sessions. Working out is not an option. It is an important part of a belly-fat-loss diet because it burns more calories, allowing you to eat more food. An hour and a half of combined resistance and cardio training, three times per week, is enough for most people to maintain leanness. If you have a lot of belly fat to lose, you may increase exercise volume, knowing that maintaining your new physique will not require as much effort. Always take at least one day off from all forms of training every week.
References
- "The Abs Diet;" David Zinczenko; 2004
- "Combat the Fat;" Jeff Anderson; 2008
- "The Fat Burning Bible;" Mackie Shilstone; 2005
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