Diet To Eliminate Belly Fat

Most people know that extra pounds can lead to health problems no matter what your body type. But if excess fat is concentrated in your abdominal area -- as opposed to your hips and thighs -- it may be especially detrimental to your health. According to the Cleveland Clinic, belly fat changes body chemistry, promoting inflammation and increasing cholesterol. This puts you at greater risk for heart disease and diabetes. Changes in your diet can help you eliminate belly fat.

Calorie Counting

Like any other type of fat, belly fat responds to basic calorie-counting and attention to diet. Cutting calories is necessary to achieve a slimmer waistline. Reduce calories by substituting low-calorie choices for higher-calorie foods, eliminating caloric "extras" like cream in your coffee or extra butter on your toast, trimming all fat from meat and poultry and eating more plant-based foods like fruits, vegetables, beans and legumes.

Foods to Limit

To eliminate belly fat, avoid high-calorie foods high in sugar or saturated and trans fats. These foods typically add excessive calories to your diet without providing useful nutrients or fiber. By cutting them out, you'll save lots of calories and shrink your waistline. Foods to limit include fried foods, fatty meats, butter and cream, ice cream, sugary drinks, commercially prepared processed snacks, chips, candy, cookies, cakes, doughnuts, pies and other desserts.

Portion Sizes

In this age of super-sized menu items and food packages, it's easy to forget what a proper portion size really is. But continually serving giant portions eventually leads to excess weight. To lose belly fat, decrease your serving sizes and avoid going back for seconds. Try eating meals and snacks slowly to savor each bite; using smaller plates and bowls to feel more satisfied with less food; and sipping water throughout your meal to slow yourself down and help fill you up.

Exercise

No fat-loss plan would be complete without exercise. A study reported in the "Journal of the American Medical Association" in 2003 found that moderate exercisers lost significantly more belly fat than women whose activity was limited to stretching only. To effectively lose belly fat, engage in 60 minutes of moderately vigorous cardiovascular exercise most days of the week, as well as strength-training workouts two to three times per week, advises the Women's Sports Medicine Center at the Hospital for Special Surgery.

Caveats

Always consult your personal physician for medical clearance before beginning any new weight-loss diet and fitness plan. Your health and medical needs may dictate different recommendations than the ones outlined here. In addition, a physician or registered dietitian can provide additional information about nutrition, calories, meal planning and an appropriate weight for you.