Stomach fat is not only annoying to look at but can be detrimental to your health. Abdominal fat can increase your risk for health conditions such as cardiovascular disease, stroke and some cancers, Harvard Medical School warns. To lose fat from your body, you need to eat fewer calories than your body needs for energy. Fruit is a low-calorie food packed with fiber and other essential nutrients. Eating fruit can help cut calories from your daily diet and help you lose your stomach fat.
Fruits contain dietary fiber, which can help you lose weight. Eating foods that contain fiber make you feel full, which can decrease the amount of food and number of calories you consume. You should eat 14 grams of fiber for every 1,000 calories you eat, the U.S. government recommended in its 2010 Dietary Guidelines for Americans; women should get 25 grams of fiber daily, men 32 grams. Eat berries, papayas, pears, peaches and apples every day to work fiber into your diet.
Fresh fruits, such as apples, oranges, melons, pears, peaches, berries and papayas, contain lots of water and are low in calories. Adding fruit to your meals can help cut calories, which in return will help you lose weight and stomach fat. Eat an apple or an orange before a meal to help fill your stomach.
The typical American diet contains large amounts of simple sugars, which contribute to overweight and obesity. Replace high-sugar foods with fruits to cut the amount of sugar in your diet. Use fresh fruits instead of jams and marmalades, snack on apple slices, grapes and berries instead of candy, and drink fruit-flavored water instead of soda.
Eat fresh fruit every two to three hours to keep your blood sugar levels steady. This helps prevent unhealthy -- and high-calorie -- food cravings when your blood sugar drops.
Make fruit a part of your breakfast. According to the U.S. Department of Agriculture, skipping breakfast can lead to overweight, while eating breakfast is associated with weight loss. Build your breakfast around fresh fruits. For example, eat 1/2 cup of oatmeal or cereal with 1/2 cup of sliced bananas, melon or berries.
Eat a dessert made with fresh fruits instead of eating a processed, high-sugar, high-calorie dessert such as ice cream, cake, chocolate or muffins. If you have a sweet tooth and are craving something sweet after a meal, make a fresh fruit salad and eat it with a small scoop of ice cream. This will satisfy your cravings but contains fewer calories than eating a big bowl of ice cream.
Make fruit smoothies with low-fat yogurt to add protein to your diet. Protein is essential building block for your muscles; the more muscle mass you have, the higher your metabolism is and the more fat you will burn, even at rest. Blend berries, bananas, orange juice and low-fat plain yogurt for a delicious, low-calorie fruit smoothie and eat it for lunch.
While eating a healthier, reduced-calorie diet can help you lose fat throughout your body, including in your stomach, lifestyle changes including getting more exercise can speed the process. Discuss your weight-loss goals with your doctor, who can give advice on an appropriate exercise regimen and other strategies.