Want to reduce your belly fat? No need to eliminate entire food groups, all you need are some sneaky food swaps! Whilst you cannot use exercise to spot-reduce, diet can affect where you lose and gain weight. Research shows that certain foods can increase belly fat, while other foods can help decrease belly fat. Some studies even show that when people eat the same number of calories or lose the same amount of weight, certain foods can affect what you lose, with some foods helping increase the amount of belly fat lost, increase the amount body fat lost and even minimise the loss of muscle.
Basics first! Start the day right by swapping your regular sugary cereal for rolled oats. Oats are low in calories and keep you feeling fuller for longer, which means you don’t just save on calories for breakfast, but are less likely to snack later on. Calories saved – twice!
More specifically, research does suggest that oats can help you lose tummy fat. A 2010 study published in the “Journal of the American Dietetic Association” found that overweight and obese participants consuming whole-grain oat cereal lost more inches from their waist that those consuming the same amount of calories, but who ate low-fiber cereal, despite losing the same amount of weight. In other words, even though they consumed the same number of calories and lost the same amount of weight, those who ate oats appeared to have lost more belly fat. Extra bonus: The participants who ate oats were also found to have lowered cholesterol levels.