Belly Fat is one of the most difficult fats to shed.
There are no secrets nor are there any exercises specifically for “spot” reducing fat on the belly.
BUT…Belly fat CAN be greatly reduced by changing your diet and regular aerobic exercise.
By avoiding the following foods, you greatly reduce the chance of accumulating belly fat:
Refined Sugars: regular (non-diet) carbonated drinks, table sugar, sweetened fruit juices, bottled iced teas and coffees, coffee sweeteners, sugar-coated cereals, energy or sports drinks and candy.
Trans Fats: fats that harden at room temperature. Foods typically high in trans fats include commercially prepared baked items, such as crackers, cakes, pies, cookies, energy bars, cupcakes, croissants, doughnuts, pastries and breads. Many convenience foods also contain trans fats. Convenience foods include snack pies and cakes, potato chips, butter-flavored pre-popped corn, cheese corn, tortilla chips, prepackaged foods and fast foods.Other commercially prepared foods that usually contain trans fats include gravy mixes, boxed cereals, boxed foods, canned pasta, pasta mixes, canned foods, packaged sauces, pizzas, frozen entrees, frozen bread dough and deli foods. Many times, restaurant-prepared foods are high in trans fats.
Saturated Fats: derived from animal products such as beef, lamb, chicken, poultry, veal and pork. According to nutritiondata.com, a typical 3-oz. serving of high-fat beef cuts can contain 24g of saturated fat. Animal byproducts such as sausage, jerky, bacon and luncheon meats are rich sources, as are organ meats such as kidneys, liver, heart, gizzards and spleen.Whole-fat dairy foods contain large amounts of saturated fat and cholesterol, states the American Heart Association. Whole-fat dairy foods can cause belly fat due to their high calorie and fat content. Dairy foods that are made with whole fat include milk, cream, butter, hard and soft cheeses, yogurt and frozen dairy products. Cream-based sauces (such as Alfredo), soups and gravies made with whole milk are also high in fat and can cause belly fat.
Instead, opt for these foods:
Organic Almonds and other nuts (with skins intact): Builds muscle and reduces cravings.
Fights: Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure
Organic Beans and legumes: Builds muscle, helps burn fat, regulates digestion
Fights: Obesity, colon cancer, heart disease, high blood pressure.
Organic Spinach and other green vegetables: Neutralizes free radicals, the molecules that accelerate the aging process
Fights: Cancer, heart disease, stroke, obesity, osteoporosis.
Organic Dairy products (fat-free or low-fat milk, yogurt, cheese): Builds strong bones, fires up weight loss
Fights: Osteoporosis, obesity, high blood pressure, cancer
Organic, Gluten-Free Oatmeal (unsweetened, unflavored): Boosts energy, reduces cholesterol, maintains blood sugar levels
Fights: Heart disease, diabetes, colon cancer, obesity
Eggs: Builds muscle, burns fat
Turkey and other lean meats: Builds muscle, strengthens immune system
Fights: Obesity, various diseases
Organic Peanut butter: Boosts testosterone, builds muscle, burns fat
Fights: Obesity, muscle loss, wrinkles, cardiovascular disease
Organic Olive oil: Lowers cholesterol, boosts immune system
Fights: Obesity, cancer, heart disease, high blood pressure
Organic Raspberries and other berries: Protects heart, enhances eyesight, improves balance, coordination, and short-term memory, prevents cravings
Fights: Heart disease, cancer, obesity