For many people, the stomach is one of the first places to gain weight on the body. Unsightly body fat around your middle is bad for your self-esteem and for your health. The body stores fat as subcutaneous and visceral in the abdominal region. Subcutaneous fat is that extra pinch of an inch you can see, visceral fat is deep inside and surrounds your vital organs. Carrying too much visceral fat can lead to diabetes, heart disease, high-blood pressure and other serious health problems. Incorporating a few healthy changes into your daily diet can help you burn excess fat on your stomach.
Step 1
Eat to fuel your body and burn fat. What you eat impacts the body's ability to burn energy from fat stores. Eating a diet high in processed and fast foods causes the body to become sluggish. When you choose foods rich in nutrients that are lower in calories and saturated fats, the body will perform better. When the body is functioning better, you will naturally burn more energy from fat stores. To burn fat more effectively, fuel your body by eat lean proteins, such as lean beef, fish, chicken, turkey, tofu, beans and legumes. Brown rice, high-fiber grains, fruits and vegetables are complex carbohydrates that will help your body burn fat for fuel, according to Tom Venuto, author of "The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscles, Ending Emotional Eating and Maintaining Your Perfect Weight."
Step 2
Raise your metabolism. When the body is receiving nutrients and out of starvation mode, the metabolism stays elevated. When the metabolism is high, your body will naturally burn more energy from fat. To keep your metabolism high, you need to exercise daily, eat a healthy, well-balanced diet, and eat often. Tosca Reno, author of the "Eat-Clean Diet," recommends eating five to six small meals a day. Eating every two to three hours keeps your body out of starvation mode and ensures efficient fat burning.
Step 3
Cut down on caffeine. The energy boost felt from caffeine comes from the various chemical reactions that occur in the body when it is consumed. Too much caffeine can inhibit adenosine absorption, increase dopamine levels and increase cortisol levels, which can lead to weight gain in the abdominal area. If you think you need a little caffeine to jump start your morning or get you through the afternoon, opt for an herbal tea that has a reduced amount of caffeine.
Step 4
Drink green tea daily. Green tea has the highest reported levels of polyphenols, a powerful antioxidant, which helps rid the body of free radicals. The catechins in polyphenols may be responsible for weight loss, specifically fat loss in the stomach. In the Jan. 20, 2009, issue of the "Los Angeles Times," staff writer Shari Roan reported that exercising and drinking green tea speeds the loss of stomach fat. Drink green tea two to three times a day for maximum benefits.
Step 5
Include a monounsaturated fat (MUFA) with every meal. MUFAs are essential fatty acids that provide nutrients to help develop and maintain your body's cells. A 2007 study reported in the "Journal for Diabetes Care" found that eating a MUFA-rich diet prevents central fat redistribution. Eat a MUFA-rich food, such as olives, oils, avocados, nuts and seeds and dark chocolate in a small amount, with every meal to burn belly fat.
Tips and Warnings
- Add 30 minutes of cardiovascular exercise to your routine daily. Do abdominal/core exercises three to five times a week.
- Always check with your doctor prior to beginning any new diet or exercise program.
References
- "The Body Fat Solution;" Tom Venuto; 2009
- "Eat-Clean Diet;" Tosca Reno; 2007
- Los Angeles Times
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