Dante Carrillo
Losing fat from the tummy area can be challenging, but it is a common fitness goal. While there is no single magic food that can burn belly fat, certain dietary and lifestyle changes can help reduce it. Research shows that individuals with less visceral fat have a reduced risk of type 2 diabetes and heart disease. This article will discuss how to reduce tummy fat through diet, including specific foods to eat and avoid, as well as other lifestyle changes that may help.
How to reduce tummy by diet
| Characteristics | Values |
|---|---|
| Consume soluble fiber | Fruits, vegetables, legumes, oats, barley, plant foods like flaxseeds and avocado |
| Consume high protein foods | Fish, lean meat, beans, seafood, eggs, dairy, pulses |
| Avoid or limit | Sugary and high-fat foods, alcohol, ultra-processed foods, trans fats, refined carbs |
| Exercise | Aerobic exercise and strength training |
| Intermittent fasting | May be one of the most effective ways to lose weight and belly fat |
| Low-carb diet | Shifts your intake away from problem foods like bread, bagels and sodas |
| Low-fat diet | A study found that a low-fat diet improved artery function |
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What You'll Learn
- Eat more whole grains, green tea, eggs, fruits, vegetables, legumes, nuts, and soluble fibre
- Avoid ultra-processed foods, trans fats, refined carbs, and sugar
- Eat lean protein with every meal
- Exercise regularly, especially aerobic exercise and strength training
- Intermittent fasting and reducing portion sizes
Eat more whole grains, green tea, eggs, fruits, vegetables, legumes, nuts, and soluble fibre
Eating soluble fibre can help you lose weight by making you feel full and reducing the number of calories your body absorbs. A study by Wake Forest Baptist Medical Center found that for every 10-gram increase in soluble fibre eaten per day, visceral fat was reduced by 3.7% over five years. Soluble fibre can be found in whole grains, fruits, and vegetables.
Fruits are rich in essential nutrients and can help with boosting metabolism and overall health. They are also low in calories and high in fibre, which helps you feel full for longer while reducing your overall calorie intake. Fruits that are particularly good for burning belly fat include berries, grapefruit, pineapple, watermelon, avocado, kiwi, apple, oranges, papaya, plums, lemon, cherries, raspberries, bananas, and dragon fruit.
Vegetables are packed with essential nutrients and water, which help keep you full while consuming fewer calories. The fibre in vegetables aids digestion and promotes a feeling of satiety, reducing the likelihood of overeating. Vegetables that are known to help reduce belly fat include spinach, bottle gourd, cauliflower, carrots, bitter gourd, broccoli, and legumes.
Eggs are a versatile and nutritious food that can be beneficial for upset stomachs. They are easily digestible and gentle on the stomach, making them a good source of protein for those who struggle to tolerate other protein-rich foods such as red meat or legumes.
Green tea has antioxidant and anti-inflammatory effects, which have a positive impact on abdominal obesity through the reduction of abdominal fat. It also acts as an antioxidant by lowering the oxidative stress caused by smoking and drinking, which reduces their harmful effects and the risk of abdominal obesity.
Nuts are high-nutrient-dense foods containing healthy lipids, dietary fibre, and bioactive phytochemicals, including vitamins and minerals. They have been linked to having beneficial effects on gastrointestinal health.
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Avoid ultra-processed foods, trans fats, refined carbs, and sugar
To reduce tummy fat, it is essential to avoid ultra-processed foods, trans fats, refined carbs, and sugar. These substances have been linked to adverse health effects and can hinder your efforts to trim your waistline.
Ultra-processed foods are cleverly manipulated creations, designed to appeal to common cravings with their tasty-by-design qualities. They are often packaged snacks that are fatty, sweet, savoury, or salty. Examples include ice cream, soft drinks, energy drinks, packaged soups, sweetened juices, margarines, and spreads. These foods are highly calorie-dense due to their high added fat and sugar content, and their consumption has been linked to a 31% higher mortality rate and an increased risk of type 2 diabetes, cardiovascular disease, and dementia. To avoid them, Dr. Devries recommends choosing whole foods that don't have labels, such as fresh vegetables, fruits, dried beans, and intact whole grains. When shopping, focus on the perimeter of the grocery store, where you're more likely to find these whole, fresh foods.
Trans fats, formed by adding hydrogen to unsaturated fats, were once commonly found in margarines, packaged foods, and spreads. Although their use has decreased, they are still present in some products and have been linked to abdominal fat gain and various health issues such as inflammation, heart disease, and insulin resistance. To reduce belly fat, carefully read ingredient labels and avoid products containing trans fats, often listed as partially hydrogenated fats.
Refined carbohydrates, or refined carbs, are processed grains that have been stripped of their bran, germ, or endosperm, resulting in softer textures and longer shelf lives. While not inherently bad, they contain lower amounts of certain micronutrients and fibre, which can be detrimental to overall health if consumed exclusively. Examples of refined carb foods include pastries, frozen waffles, and white bread. To improve your health, opt for whole-grain foods more often, as they are linked to a reduced risk of cardiovascular disease, stroke, and type 2 diabetes.
Sugar, often hidden in ultra-processed foods, is a significant contributor to weight gain and health issues. It is essential to be mindful of your sugar intake and read nutrition labels carefully to identify added sugars. Opt for whole foods like fruits, which provide natural sugars along with essential nutrients and fibre, promoting fullness and aiding in weight loss.
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Eat lean protein with every meal
Eating lean protein with every meal is a great way to reduce tummy fat. Lean protein sources are low in fat and high in protein, which is essential for muscle growth and maintaining a healthy body weight. Aim for a balanced, nutritious diet that includes enough protein to meet the recommended 150 g per day.
There are plenty of lean animal protein sources to choose from. White-fleshed fish, such as cod, haddock, grouper, halibut, tilapia, and bass, are excellent sources of protein while providing less than 3 g of fat per 3.5 oz (100 g) serving. Skinless poultry, such as chicken or turkey breast, is another great option, providing around 161 calories and 20-25 g of protein per 3.5 oz (100 g) serving. If you're a fan of red meat, look for cuts with the words "loin" or "round," which indicate less than 10 g of total fat and no more than 4.5 g of saturated fat per 3.5 oz (100 g) serving.
For those who prefer plant-based proteins, there are also several options. Tofu is a versatile, plant-based food loaded with protein and other essential nutrients like calcium, selenium, zinc, and iron. Beans, peas, and lentils are also good sources of lean protein and are rich in fiber, which can help lower cholesterol and promote feelings of fullness.
Incorporating lean protein into every meal can be easy and delicious. For breakfast, try a tofu scramble or Greek yogurt with berries. For lunch and dinner, fill half your plate with non-starchy vegetables, a quarter with lean protein, and the remaining quarter with whole grains or legumes. Snack on nuts, seeds, or cottage cheese to round out your meals and keep you satisfied throughout the day.
Remember, everyone's health history and nutritional needs are unique, so be sure to consult a doctor or registered dietitian before making significant changes to your diet.
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Exercise regularly, especially aerobic exercise and strength training
Exercise is a key component of losing weight and reducing tummy fat. While it is impossible to target belly fat specifically, losing weight overall will help shrink your waistline.
Aerobic exercises are a great option to include in your training routine to lose belly fat. They help to speed up your metabolism, increase your cardiorespiratory rate and burn more calories. Aerobic exercises include jump rope, jumping jacks, burpees, jump squats, and bicycle crunches. It is recommended to include at least 30 minutes of aerobic exercise or cardio into your daily routine.
Strength training is another important type of exercise for reducing tummy fat. As you add muscle mass and lose fat, your body will burn more energy, even when you're at rest. Mat Pilates and reformer Pilates have been proven to work well for core strength. Weight training exercises for belly fat include using lighter weights with more repetitions, or heavier weights with fewer repetitions and more rest time between sets. Abdominal exercises such as crunches and cross-body mountain climbers can help tone and flatten the stomach while providing a good source of exercise.
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Intermittent fasting and reducing portion sizes
Intermittent fasting is an eating pattern that involves regular, short-term fasts. It is a safe and scientifically-backed method of losing stubborn belly fat. It helps regulate hormones and metabolism rates, improving the likelihood of weight loss, particularly in problem areas like the stomach. Intermittent fasting does not restrict specific foods but focuses on when you should eat them.
The most widely practised methods include the 16/8 method (16 hours of fasting and an 8-hour eating window) and the 5:2 method (five days of regular eating and two non-consecutive days of very low-calorie intake). The 16/8 method is flexible and based on a time-restricted eating model. You can choose any 8-hour window to consume calories, such as noon to 8 pm or 9 am to 5 pm. Research indicates that time-restricted eating patterns such as the 16/8 method may prevent hypertension and reduce the amount of food consumed, leading to weight loss.
The 5:2 method is a straightforward intermittent fasting plan. Five days a week, you eat as you typically would, and on the other two days, you reduce your calorie intake to one-quarter of your daily needs. For example, if you regularly consume 2,000 calories daily, this means reducing your intake to 500 calories per day, two days a week. According to a 2018 study, the 5:2 diet is as effective as daily calorie restriction for weight loss and blood glucose control.
It is important to note that intermittent fasting may not be suitable for everyone. Certain medical conditions, such as diabetes, hypertension, and cardiovascular disease, increase the likelihood of fasting-related complications. It is always best to consult your physician before incorporating intermittent fasting into your health and wellness routine.
In addition to intermittent fasting, reducing portion sizes can also help with weight loss. This involves measuring portions based on the size of your hands. For example, two servings of fat or oil should cover the tip of your thumb. You can also include two pots of natural or low-calorie yoghurt. While you can generally eat your usual foods, it is important to reduce the portion size, especially for sugary and high-fat foods like fast food. As you adopt this practice, you will lose weight and need to recalculate your calorie requirement, as your daily requirement will drop.
By combining intermittent fasting with reduced portion sizes, you can effectively target belly fat and improve your overall health.
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Frequently asked questions
It is impossible to target belly fat specifically when you diet, but losing weight overall will help shrink your waistline. Overall lifestyle and dietary changes are the best way to lose stomach fat. A healthy diet and exercise routine are crucial for belly fat loss.
It is recommended to avoid or limit foods high in trans fats, those with added sugars, refined carbs, and alcohol. Trans fats are often listed as partially hydrogenated fats and can be found in some margarines and spreads and packaged foods. Refined carbs are low in nutritional value but high in calories and can be found in white bread, refined grains, and sugary foods and drinks.
A healthy dietary plan may include consuming foods rich in soluble fibre, such as fruits, vegetables, legumes, oats, barley, and plant foods like flaxseeds and avocado. It is also advisable to consume high-protein foods, such as fish, lean meat, beans, seafood, eggs, dairy, and pulses.
It is not possible to torch belly fat in a matter of days. Losing weight and keeping it off may be difficult and require consistent dietary habits and lifestyle measures.
