Belly fat, or abdominal obesity, is one of the most persistent weight problems, affecting up to two thirds of men and women. Many people want to find the fastest way to lose belly fat, but don’t understand why exercise alone doesn’t provide the flat tummy they’re seeking. Knowing the different types of abdominal fat is important to understanding why diet is the most important way to lose belly fat fast. As the cliché goes, a flat stomach is first made in the kitchen, and then the gym.

Types of belly fat

There are two types of belly fat: subcutaneous and visceral. Subcutaneous belly fat is the fat you can see on your abdomen. It lies just beneath the skin, thickening the waistline. Known as the inch you can pinch, this particular type of belly fat is used for warmth during winter months and too much of it is one of the first signs of obesity. Visceral fat is not so easy to see. It’s the fat that surrounds internal organs, and, because it is so close to the heart and liver, too much of it has been shown to increase the risk of heart disease, diabetes, and cancer. This type of belly fat is much harder to remove, and increases with age, hormonal changes, and periods of stress.

Targeting stubborn belly fat

As already mentioned, while exercise can tone up and strengthen stomach muscles, only a belly fat diet will let you actually see that six pack. However, when following a diet to lose belly fat, it’s important to follow some simple rules.

• Potion sizes – don’t overeat. If you consume more calories than you use, then it doesn’t matter if they’re from the ‘right foods’, you’ll still put on weight.
• Eat regularly – skipping meals fools your body into thinking there is a food shortage, activating the starvation response where your body actually increases fat storage, and reduces metabolism to preserve energy.
• Correct foods – some foods can actually help lower belly fat by providing the body with certain vitamins as well as nutrients that help maintain blood sugar levels.

Foods to help lower belly fat

• Oats – oatmeal is rich in fiber, known to lower dangerous LDL cholesterol. It is low in fat and, most importantly, rich in complex carbohydrates so it stabilizes blood sugar, staving off mid-morning cravings for snacks.
• Eggs – eggs are high in vitamin B12, which your body uses to metabolize fats.
• Beans – beans are low in fat, and high in both fiber and protein, both essential in targeting and reducing belly fat.
• Green vegetables – broccoli and spinach, along with other green vegetables, are a great source of fiber with very few calories. Enjoying a leafy green salad before a main meal means you’ll feel less hungry.
• Calcium – calcium helps to break down fat in the body, so try to include low fat milk and yoghurts in your diet.
• Avocado – this simple fruit is full of heart-healthy monounsaturated fats as well as being rich in fiber, ensuring they stave off hunger while protecting your heart.
• Tea – All teas, but in particular green tea, is rich in antioxidants, and known to speed up metabolism which, in turn, helps you to lose belly fat fast.
• Berries – berries are also rich in antioxidants as well as fiber, and just a small helping will help reduce hunger pangs.
• Oils – it’s tempting to try to avoid all types of fat when trying to lose weight around your belly, but your body actually needs some fat as it controls hunger. The types to include when looking at fat burning foods are mono unsaturated fats like olive oil and canola oil.

Foods to avoid

There are many foods that should be avoided to help reduce belly fat.

• Sugar and simple carbs – these spike blood sugar levels causing an overproduction of insulin. The spike in insulin levels forces the body to store excess sugar as fat, especially around the abdomen.
• Saturated fats – these are found in butter and hydrogenated oils, and are known as ‘bad fats’. Fast food, in particular, is very high in these fats.
• High Fructose Corn Syrup – found in many soft drinks, this encourages the body to store fat even more than regular sugar.