Monounsaturated fats are a type of fatty acid that has been linked to a decreased risk of heart disease, improved management of diabetes, and improved function of your blood vessels. [3] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Although monounsaturated fats are considered healthy, they are still very calorie-dense. Do not add these, in addition, to an unhealthy diet or in addition to unhealthy sources of fat. These should replace those unhealthy sources of fat like trans or saturated fats. Monounsaturated fats are found in a variety of foods including olive oil, olives, nuts, seeds, nut butter, avocado, and canola oil. [4] X Expert Source Laura FlinnNASM Certified Personal Trainer Expert Interview. 18 November 2019. Ideas to try include: replacing butter or lard with olive oil, grapeseed oil, or avocado oil.
Make sure that you eat a source of lean protein at each meal. Measure out a 3-4 oz (21-28 grams) serving to stay within your calorie limit. [6] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source Replace all fatty proteins like high-fat cheese, red meat, and sausage with leaner cuts of protein like chicken, turkey, fish, beans/lentils, eggs, low-fat dairy, and nuts.
The best way to lose belly fat is through calorie reduction. When you make half your plate a fruit or vegetable, the low-calorie nature of these foods helps lower the overall calorie content of your meals. Measure out 1 cup of vegetables, 2 cups of leafy greens, or 1/2 cup of fruit. Include 1-2 servings at each meal. [8] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source [9] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source
100% whole grains are significantly higher in fiber, protein, vitamins, and minerals compared to more refined grains. They are a much more nutritious choice. Refined grains are those that are overly processed and their vital nutrients are removed. Items like white bread, white rice, plain pasta, or crackers should be limited. Include a serving or two of 100% whole grains daily. Measure out 1 oz or 1/2 cup (125 ml or 25-30 grams) of items like quinoa, brown rice, whole-wheat pasta, whole wheat bread or millet. [11] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source
It’s typically recommended drinking at least 8 glasses of water daily. However, even amounts up to 13 glasses per day have been recommended. [12] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Water is essential for hydrating your body. It plays a vital role in regulating your body temperature and blood pressure. [13] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source In addition, adequate hydration helps manage your appetite. Plus, drinking a glass of water immediately prior to a meal can help you reduce your overall intake and support your weight loss.
Sweetened beverages like sodas, fruit juices, and sports drinks in addition to candy, desserts or pastries can increase visceral fat. In addition, foods made with white flour or are highly processed carbohydrates are also responsible for packing on fat. Look out for crackers, white bread, plain pasta, and white rice. [15] X Research source If you crave sugary sweets, try replacing your typical snack or treat with more nutritious food. For example, try low-fat Greek yogurt or fruit.
In addition, many alcoholic beverages are mixed with sugary, sweetened beverages. The combination of sugar and alcohol together increases your risk for visceral fat. In general, women shouldn’t drink more than 1 glass of alcohol daily and men should limit their alcohol to 2 glasses daily. [17] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Avoid all trans-fats. These fats are man-made and can cause hardening of the arteries, increased LDL (the bad cholesterol) and decreased HDL (the good cholesterol). Avoid all products that contain partially hydrogenated or hydrogenated oils. These are found in fried foods, processed foods and processed meats. [19] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Eat only moderate amounts of saturated fats. There has been a lot of back and forth research over whether or not saturated fats are unhealthy. Since fats, in general, are higher in calories are you’re trying to reduce weight and body fat, limit these types of fats. They are found in animal products like butter, full-fat cheese, red meat, and lard. [20] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Make sure to limit fatty cuts of meat, fast foods, fried foods, processed meats as these types of foods are the highest sources of unhealthy fats.
A study conducted by the University of Virginia found that people who had 3 out of 5 cardio sessions per week with intervals burned more belly fat, although they technically burned the same calories during the workout itself. [22] X Research source Most gym machines come with interval programs. You can do interval programs on treadmills, stationary bikes, and elliptical machines. You can create your own high-intensity interval program by alternating between short bursts of very high-intensity exercises with longer bouts of more moderate-intensity exercises. For example, you can try alternating between 1-minute sprints and 5 minutes of jogging.
To specifically decrease visceral or belly fat, some health professionals even recommended doing up to 60 minutes daily of aerobic activities to have a more significant effect on visceral fat. [24] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Try walking, biking, swimming, hiking, running, working out on an elliptical or rowing machine. Aim to do these activities at a moderate pace. This is usually described as when it is possible, but difficult, to keep up a conversation as you perform the activity.
Choose times when you are sedentary, such as watching TV, break time at the office or commuting and insert activity into the mix. Think of times when you can move more or take more steps. For example, do sit-ups, pushups, and planks during commercial breaks. Stretch while you are stuck in traffic and walk around the office during break time. You can also consider buying a pedometer or downloading a step counter app on your smartphone. These will help track how active you are during the day and a good way to see how much you’ve increased your activity level.
In addition, resistance training helps increase bone density and reduces your risk for diseases like osteoporosis. [26] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Include bodyweight exercises, such as pushups, planks, squats or lunges. These are great toning exercises but also increase your heart rate. Learn to use free weights or weight machines. [27] X Expert Source Laura FlinnNASM Certified Personal Trainer Expert Interview. 18 November 2019. Start with popular exercises like chest presses, rows, pec flys, overhead presses, front and side arm raises, lunges and squats or the leg press machine, calf raises, and biceps/triceps last. Tricep exercises include the tricep overhead press, tricep pulldowns on a cable pull, and tricep kickbacks. You may want to consider investing in a session with a personal trainer if you have never used weights before. They will be able to show you how to lift weights and provide you with an appropriate weight lifting program.
