Flattening That Fat Belly

Switch out refined grains for whole grains. In a scientific study, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains.

• Avoid white grains. For instance, eat brown wheat bread instead of over-processed white bread, and favor wild brown rice over white rice.
• Grains melt fat. A diet rich in whole grains changes the glucose and insulin response in your body to hasten the melting of fat, and visceral fat, that deep layer of fat, is easier for your body to burn than the subcutaneous fat under your skin (the fat that can be seen and grabbed).

Drink plenty of water. Studies suggest that consistently drinking water throughout the day can lead to a more active metabolism, regardless of dieting. Drinking more water also helps your body flush out waste/toxins and improves your overall health.

• Aim to drink an 8-oz. glass of water 8 times per day, or 64 ounces total.
• Carry a water bottle so that you can drink whenever you feel thirsty.
• Know how to tell when you're sufficiently hydrated. You'll know you're drinking enough water when your urine runs almost clear. If it's still yellow, drink up.
• Significantly reduce alcohol, sugary drinks (like Coke, 7-Up, Pepsi and all the diet drinks), and carbonated beverages.

Try Doing these exercises for now

Planks: Get in the push up position, but rest on your elbows and forearms. Pull your stomach muscles in tight, keeping your back, neck, and bottom in a straight line. Hold this position for 30 seconds or as long as possible. Rest and repeat 3-5 times.
Squats: Stand with your feet about 8 inches (20 cm) apart. Extend your arms in front of you and do four sets of 15-20 squats.
Side stretches: Stand up straight, with your feet hip-width apart. Put your right hand on your right hip, and lift your left arm straight up, with the palm facing right. Keeping your legs centered, lean to the right and "reach" over with your left arm, stretching your left side. Repeat 3-5 times on each side.

 

Enough with the CALORIES!!!

• Remember that it takes a 3500-calorie deficit to lose one pound of fat. That is, you have to either burn off 3500 calories through exercise or eat 3500 calories less than you burn in a week.
• Aim to lose two pounds per week.
  Losing any more than that can be unhealthy and leads to a cycle of "crash" dieting, in which you rapidly gain back any lost weight.
• Keep a food diary. Most people tend to underestimate how much they eat. Get an honest assessment of your eating habits by writing down everything you consume for a week. Utilize an online calorie calculator, and figure out roughly how many calories you're consuming in a day. From there, see what you can afford to cut.
• Try a diet in which you consume 2200 calories (men) or 2000 calories (women) per day. This should cause a deficit sufficient for you to lose one or two pounds per week, depending on your activity level.

Eat better fats like avocados, nuts, seeds, soybeans, and chocolate —they can prevent the accumulation of belly fat.

• Trans fats (in margarines, crackers, cookies, or anything made with partially hydrogenated oils) seem to result in more fat being deposited in the abdomen. Avoid these as much as possible.