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The Truth About Belly Fat

For many adults, the unwanted weight around their waist is the first thing they'd like to see go when they start a diet and exercise plan. Find out about the best ways to lose belly fat.

Belly Fat Comes Off First

The good news for people with a "spare tire" to lose is that belly fat is usually the first thing to go when you start losing weight. Visceral fat, the kind you'll find deep inside your waistline, is more metabolically active and easier to lose than the subcutaneous fat that lies under the skin. In fact, it's estimated that 99% of people who lose weight will lose it in the abdominal region before anywhere else. In other words, if you want to lose belly fat, your first goal should be to get on a diet and exercise plan to lose weight.

Eat Whole Grains to Get Rid of Belly Fat

Eating a diet that consists of nothing but whole grains will probably not help you lose weight or belly fat. But a balanced diet that includes whole grains instead of refined grains has been proven to take off weight from the belly. This is largely because refined grains like white bread trigger a series of events that lead to insulin and blood sugar spikes, which cause your body to store fat, often in your abdomen. If belly fat is a concern, don't just focus on cutting calories; make the switch from refined grains to whole grains to see a smaller waistline.

The Truth About Monounsaturated Fats

Recent diet books have suggested that eating a 1,600-calorie diet rich in monounsaturated fats can help you get rid of your belly fat. The truth is that most people will lose weight if they only consume 1,600 calories a day, and that many people who do lose weight lose it from their belly first. In addition, monounsaturated fats like those found in avocados, nuts, seeds, olives, soybeans, chocolate, and olive and canola oils are better for you than saturated or trans fats, and they can help reduce your risk of heart disease.

However, experts caution that there isn't anything in monounsaturated fats that specifically targets belly fat. Although these types of fat are considered the healthiest of fats, they still contain 9 calories per gram and shouldn't be the main staple of your diet. Odds are that any belly fat you lose on this type of diet will simply be a byproduct of losing weight because of the calorie restriction.

Exercises to Lose Belly Fat

Some people will try to do abdominal exercises like crunches to get rid of their belly fat. The problem with this strategy is that you won't be able to see stronger or tighter ab muscles if they're covered by a layer of excess fat. However, if you can get rid of that layer of fat, exercises like crunches can give your belly a more toned appearance.

But first, you have to lose the extra fat. Experts suggest that people who engage in high-intensity aerobic exercises tend to have smaller bellies. The more calories you burn through exercise, the more weight and fat you'll lose overall.