How to Reduce Belly Fat

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Maria Lorenz
Join me on my "I Fit and Healthy" journey! Maria is an Upstate New Yorker interested in all things healthy-living related! She started the "I Fit and Healthy" Blog to document life and her pursuit of healthy living. By day she work in digital media and advertising. By night she’s a first-rate wife and mom of two crazy little girls! She is self-proclaimed addicted to her iPhone/iPad and always on the hunt for the latest health tools and fitness gadgets.

If you think you know how to reduce belly fat, well, maybe you do, but there are many myths out there on this subject. According to registered dietitian Ashley Koff, knowing how to reduce belly fat has to do with understanding the kind of foods and beverages you consume and when is the best time to ingest them.

In my opinion, it does not matter whether or not you have any idea about how to reduce belly fat. Why? Because while there are many exercise programs and diets that explain how to reduce belly fat, the whole thing really boils down to this – you need to lose weight. If you know how to lose weight, you already know how to reduce belly fat. In fact, if you lose weight, you will not only reduce belly fat, you will lose belly fat completely.

I will get to what Koff has to say about this in a second, but here is how to reduce belly fat the easiest way possible: First and foremost, stay away from diet coffee and things like the cactus diet, these fads are useless and counterproductive. Second, to lose weight and belly fat, there is nothing better than sugar detox. And in case you think you can skip exercise, well, sorry, but you cannot – hence, the best workout to lose weight is your friend.

Now let’s go over what Koff recommends. Koff says to avoid things (like sugar and alcohol) that can trigger bloating and avoid carbonated drinks (especially ones sipped through a straw), and instead of nixing carbohydrates, simply improve their quality by substituting fresh fruit for dried fruit and whole grains in their original form for whole flour.

Two things are important to note here: First, I do not see the benefit of substituting fresh fruit with dried fruit, because dried fruits are higher in sugar. Second, whole flour is a great alternative to white flour, but there is nothing wrong with whole grains in their original form. Third, assuming laser liposuction (a.k.a. Smart Lipo) is not an option, there is no way to directly reduce belly fat; your belly fat will decrease as you lose overall bodyweight. By the way, if you want to accelerate that process, do not forget about the fat burning cardio exercises.

With the above points in mind, here is Koff’s belly-busting menu:

How to reduce belly fat by eating breakfast Koff suggests 3/4 cup of plain oatmeal with 1 tsp. of agave nectar and 1 tbsp. of chopped almonds. For a smoothie on the go, she says to combine unsweetened almond milk, cinnamon, a scoop of whey protein and half a cup of frozen berries.

How to reduce belly fat by eating lunch A turkey burger (sans bun) with grilled onions and avocado is a good balance, says Koff, who also suggests finishing the meal with berries or a small latte. Turkey chili (without the bloating beans but with guacamole on top) with a side of spinach is another filling midday choice.

How to reduce belly fat by eating dinner For an Asian meal, choose sushi with brown rice and nix the soy sauce (which causes water retention). Another alternative? Salmon with steamed vegetables of your choice is always a great dish.

How to reduce belly fat by eating snacks Koff recommends topping 1/4 cup of berries with plain Greek yogurt (which has probiotic cultures that improve digestion) and 1 tbsp. of chopped nuts or seeds. An ounce of dark chocolate (that contains at least 70 percent or more cocoa) is another smart indulgence. [via]


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