Diets For Losing Extra Belly Weight

Abdominal fat increases your risk of a host of health problems including metabolic and cardiovascular diseases. Subcutaneous fat, the inches you can pinch around your middle section; and visceral fat, the kind that lies deep within your abdomen, accumulate at different rates based in part on your genetics. Either form of fat is mostly manageable with regular exercise and changes to your diet. No magic food or diet can banish the blubber from around your tummy but cutting calories and eating healthier increases your chance of losing the extra weight.

Avoid Trans Fats and Limit Saturated Fat

Trans fats like those found in butter and cooking oils are hydrogenated forms of fat added to foods for flavor and preserving shelf life. Saturated fats are found in naturally high-fat foods like red meat and whole dairy or added to processed foods like potato chips. Eating either form of fat regularly is linked to increased abdominal fat. According to a 2007 study published in "Obesity," trans fat is a particular risk factor in visceral fat accumulation and overall weight gain. Another study published in "Diabetes Care" in 2007 found that limiting saturated fat consumption and instead consuming unsaturated forms of fat can reduce fat distribution to the abdominal area.

Consume Healthier Fats

The healthier unsaturated fats are found mostly in plant-based foods, nuts, poultry and fish. These fats are healthier because they are lower in calories and do not clog your arteries. Replace fatty red meat, cured meats and foods fried in lard, shortening and high-fat oils with healthier fat alternatives. Eat two servings of baked or grilled fish per week. Take the skin off your poultry and cook it on the grill or in the oven. Use olive oil and herbs to flavor, saute or marinate foods. Snack on a handful of almonds or walnuts once a day and add one serving of beans to meals three times a week.

Eat More Produce and Whole Grains

Fresh fruits and vegetables are naturally low in calories, high in nutrition and virtually fat-free. Munch on vegetables or fruit in between meals to keep your energy level up. Add steamed veggies to your main entree, eat a salad for lunch and include freshly cut fruit with your breakfast. Replace white grains, which generally have more calories and additives, with whole grains like wheat bread or pasta, bran cereal and brown rice. Make the majority of your food intake from produce and whole grains to keep you full longer, regulate your digestive system and prevent weight gain. Choose fresh foods first instead of canned or frozen, which may have added salt, sugar, fat and calories.

Beverages and Portions

Drink water; it is calorie-free and quenches your thirst so you do not have the urge to over eat. Add one or two 8-oz. green tea beverages a day to boost your energy before a workout and help you burn fat. Keep in mind if you are counting calories that many sweetened green teas have 80 to 130 calories per serving. Cut your normal meal portions in half to reduce your daily calorie consumption for overall weight loss. Share your meal with a friend if you eat out and read the package labeling for calories per serving in foods you buy.

Additional Weight Loss Tips

Lose 1 to 2 pounds of extra weight per week by cutting your daily calorie consumption by 500 to 1,000. Exercise for at least 30 minutes a day to maximize your calorie burn. Walk, jog, train at the gym or join a fitness class to get moving. Doing spot reduction exercises for your belly alone will not lead to weight loss, but adding toning exercises once you start shedding pounds can help you build muscle to burn fat.