One out of every two Americans is overweight or obese, according to the Centers for Disease Control. The health problems associated with excess weight include diabetes and heart disease. Stomach fat is particularly dangerous for overweight individuals and some diet programs claim to target this fat. There is no way to specifically target fat in any area of the body with diet alone, but you can lose weight and eventually stomach fat with a healthy weight loss diet.
Calories Count
The simple magic of weight loss is eat fewer calories than your body needs for energy. Eliminate 500 calories to your diet every day to lose 1 lb. per week. A weight loss program that takes the excess lbs. off at a slow and steady rate is the healthiest approach to take. According to Northwestern University, diets low in fat and calories with a variety of foods help the dieter remain on the diet longer and remain satisfied.
Plan your meals to incorporate the new calorie count and lose your stomach fat. Planning the meals in advance with healthy snacks is a method that avoids temptation and unintentional eating.
Exercise
Along with your healthy diet, include some aerobic activity for 30 minutes a day at least five times per week. Diet alone can shed the pounds, but exercise speeds up the process. In addition to the calories you eliminate from your diet, aerobic activity burns off more. Keep your weight loss to 1 or 2 lbs. per week at the most.
Choose an exercise you enjoy so that you are sure to follow through every day. Walking for 30 minutes a day is sufficient for good health and weight loss.
Balanced Diet
The diet that you use to lose stomach fat must be balanced in nutrients. Choose lean sources of protein from plants, chicken and fish. Complex carbohydrates from fruits, vegetables and whole grains make up 40 percent of your calories. Do not eliminate fat from your diet to lose weight. Healthy fat is essential for your body. Limit your intake of saturated fat from red meat and avoid trans fats as much as possible. Healthy fat is unsaturated fat such as canola oil and olive oil and is a healthy part of a balanced weight loss program.
Drink plenty of water to keep the body hydrated during your weight loss program. As you lose weight, you will find that the fat around your stomach is lost as well. Fat around the middle may be stubborn, but with attention to diet and exercise, it will eventually disappear.
