Belly fat not only detracts from your appearance, it also has a correlation to developing chronic health problems like heart disease, type 2 diabetes and some forms of cancer. The American Heart Association asserts that taking action to reduce belly fat are particularly critical for men with a waist size of more than 40 inches and for women with a waist of more than 35 inches. Exercise, paired with a low-calorie diet that includes specific types of food, can help you lose belly fat.
Choose Whole Grains
Shun refined white grains, such as those found in white bagels, white rice, processed snack crackers and baked goods. Researchers from Pennsylvania State University reported in a study published in the "American Journal of Clinical Nutrition" in 2008 showing that dieters who ate whole grains in addition to a low-fat diet lost more weight around their midsection than dieters eating refined grains. Weed through manufacturers' claims and buy breads, cereals, crackers and pasta with whole wheat flour or another whole grain as the first ingredient.
Eliminate Trans Fats
Manufactured trans fats contribute to belly fat, as reported in a 2007 issue of the journal "Obesity." Researchers from Wake Forest University found that monkeys who ate a diet high in trans fats, even without a change in calorie intake, piled on more pounds--especially in the abdomen--than monkeys who did not include trans fats in their diet. Stay away from packaged foods listing the ingredient "partially hydrogenated oils" on food labels--manufacturers are required to list trans fats on nutrition information only if their product contains more than 1/2g per serving. Fast foods, particularly those that are fried, often contain trans fats, too.
Add Monounsaturated Fats
Replacing trans and saturated fat with plant-based oils and other monounsaturated fats helps to reduce accumulation of fat at the belly. In a study published in the "British Journal of Nutrition" in 2003, researchers concluded that a predominance of monounsaturated fat in a diet induces a significant loss of body weight and fat. Eight overweight men followed two separate diets for four weeks and those who ate primarily monounsaturated fats as their overall fat calories lost more weight and body fat than those men whose fat calories came from saturated sources. A 2007 Spanish study published in "Diabetes Care" substantiated these findings by reporting that a monounsaturated-rich diet prevents central fat redistribution when compared to diets high in saturated fats or carbohydrates. Stick to single servings of foods like nuts, avocados and olive oil. Limit fat to between 25 and 35 percent of total daily calories.
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