Lose the Belly Fat

When you eat refined foods like white bread, it triggers a series of events, starting with elevated blood sugar levels followed by an increased insulin response, which can cause fat to be deposited more readily. But eating a diet rich in whole grains (which also tend to be higher in fiber) helps improve insulin sensitivity. This, in turn helps the body more efficiently use blood glucose, lowers blood glucose levels, and reduces fat deposition.
The U.S. Department of Agriculture's 2005 Dietary Guidelines recommends that half of your grain servings come from whole grains.
"Eating whole grains exclusively may be difficult and unrealistic for many people," says Rosenbloom. Instead, she recommends, "work toward consuming more whole grains, as they tend to be high in fiber, which satisfies hunger for longer periods and helps you eat less than refined grains."

Can Monounsaturated Fats Banish Belly Fat?

A recent diet book called The Flat Belly Diet posits the idea that you can lose belly fat by eating a 1,600-calorie diet rich in monounsaturated fats.
Most people will lose weight on a 1,600-calorie diet. And there is little question that when it comes to choosing fats, the monounsaturated fatty acids (MUFAS) found in avocados, nuts, seeds, olives, soybeans, chocolate, olive and canola oils are among the best choices, with proven health benefits, such as reducing the risk of heart disease.
But these are not magic foods capable of targeting belly fat, experts note. While the MUFAS are healthy fats, they are still fats, with nine calories per gram -- more than twice that of carbohydrates and proteins, which have four calories per gram.
"Fats have to be controlled, because it is easy to overeat nuts or guacamole -- which can undo the health benefits by packing on the pounds," cautions Rosenbloom.

Can Exercise Flatten Your Abs?

Hundreds of crunches each day won't flatten your belly if you need to lose weight. If your abdominal muscles aren't covered with excess fat, strengthening them can help you look tighter and thinner. But spot exercises won't banish belly fat.
"If you want to lose weight and keep it off, you must eat a healthy, controlled-calorie diet and get regular exercise -- around 60 minutes a day of moderate activity, like brisk walking," says Rosenbloom.
And the harder you exercise, the more belly fat you may lose. Jensen suggests that people who engage in high-intensity aerobic exercise tend to be leaner around the abdomen.

The Risks of Excess Belly Fat

Why is it important to lose belly fat? Carrying around extra pounds in your midsection is serious business. Extra weight in your midsection is more dangerous than fat around your hips and thighs, as visceral fat is worse for your health than the subcutaneous fat that sits under the skin.
"Extra weight around the midsection is associated with inflammation and a higher risk of health problems such as cardiovascular disease, diabetes, metabolic syndrome and more," Jensen says.
According to a recent study in Circulation, belly fat appears to boost inflammation and is linked to hardening of the arteries.

Is Your Middle Too Big?

Beyond the body mass index (BMI), waist circumference has been touted as a simple and reliable test to measure health, weight status, and hidden fat, says Rosenbloom.
To assess your risk, use a soft tape measure. Wrap it around your natural waistline, located just above your hip bone. Take the measurement around your bare abdomen without holding your breath or holding your stomach in.
If your waist is larger than 40 inches (for men) or 35 inches (for women), you have too much belly fat and may be at risk for heart disease and other conditions. And one of the best things you can do for your health is to lose weight, says Rosenbloom.

The Bottom Line About Belly Fat

So what's the bottom line about belly fat?
Most scientific evidence suggests that a calorie-controlled diet rich in fruits, vegetables, whole grains, low-fat dairy, beans, nuts, seeds, lean meat, fish, eggs, and poultry is the foundation for a diet that provides all the nutrients you need while helping to whittle your waistline.
The real secret to losing belly fat is to lose weight on a balanced, calorie-controlled diet and exercise at least an hour a day.