It goes without saying that our number one most hated body part when it comes to fat is out belly. And why wouldn’t it be, it’s the most noticeable even with clothes on and our most predominant bodily feature.

So is there a specific diet to lose belly fat?

I certainly believe so. However, there are many variables involved in such a diet and they focus mostly around three main components.

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1. Age

2. Gender

3. Current body composition and weight

Now don’t all go screaming at the screen. I’m fully aware there is actually more to creating the “Ideal” diet to lose belly fat i.e. nutritions’ big brother (fitness). However, we are solely focusing on food for the time being.

In today’s world of needing to look good, because it seems every celebrity out there has six pack, leaves us feeling pressured to also achieve a flat wash board belly. It’s this type of pressure that is actually working against us.

Let’s talk science and in particular hormone specific.

Our bodies are regulated by hormones, in specific hormone reactions! For every action we take there is a reaction created and carried out by one or more hormones within our bodies. This goes for belly fat too!

Cortisol is the type hormone of that regulates the accumulation of fat on your belly. Cortisol is fast becoming known as the “stress hormone.” The more stress you are under, the more accumulation of fat on your belly causing you to hit the vicious fat circle. More fat more stress, more stress more fat, and so on.

Let’s look at whats actually happening in your body at this time; when you become stressed (THE ACTION) your body releases cortisol, norepinephrine, and epinephrine (THE REACTION). At the first signs of stress, these hormones start to react and there is no control over it.

Norepinephrine commands the body to stop producing insulin to allow for plenty of fast-acting blood glucose to be at ready, then epinephrine will start to relax the abdominal muscle and intestines and decrease blood flow to these organs. This process really hinders digestion and cause the accumulation of excess belly fat.

So what can be done about this “stress hormone” because lets face it, who doesn’t get stressed on a daily basis this day and age? Does it mean we are all doomed for belly fat the rest of our working lives or is there a way to counteract the belly fat with nutrition being our weapon of choice?

Well let’s have  look to how we can counteract this “stress hormone.” First it goes without saying, if we can remove or even reduce what causes stress we will automatically reduce the cortisol release. This sounds simple but it is not reasonable, so lets look at alternatives.

diet to lose belly fat2

Food

Believe it or not, it is a common error for people to  eat foods that they are slightly intolerant to without even knowing it. Remember I said for every action there is a reaction? Well imagine eating something or even allowing your skin to absorb something that your body doesn’t like – there is going to be a reaction and this is classed as a stressor  which causes the cortisol to release.

The first protocol when it comes to food is to cut the usual suspect foods out of your diet for a full week to see how your body reacts. For example: wheat, yeast, corn, some dairy, and nuts. Avoiding these food types may reduce the stress on the gastrointestinal and immune system, lowering cortisol.

Also see these belly fat burning foods

Eat regularly

Don’t skip breakfast and snack throughout the day then eat a large meal when you get home. Controlling blood sugar with more frequent eating in small portion sizes helps. Have balanced macronutrients in every meal. Aim to consume a protein, fat, and carbohydrate.

Use herbs and spices

They have properties that help reduce stress. Magnesium, Vitamin C, and B5 are well known for their help reducing stress, as they are used by the adrenal glands to make stress hormones.

Clean eating example: Male, 170 lb. training 4 times per week.

– Meal 1: 30g Whey isolate, 8 Egg Whites, 40g chorizo (Scrambled) 1 tbsp coconut oil
– Meal 2: 2 Rice Cakes, 50g Cottage Cheese, 1 Tin Tuna, large leafy green salad
– Meal 3: 180g White Fish steamed, 80g Broccoli and Brown Rice
– Meal 4: 10g Walnuts, 1 Banana
– Meal 5: 175g Chicken grilled, 40g Green beans, 90g Sweet Potato

Pre workout:

– 30g Whey isolate, 20g oat, 10g Blueberries, ice (Blended)
– 30g Whey isolate, 20g oat, 10g Blueberries, ice (Blended)

Post workout:

– 30g Whey isolate, 20g oat, 10g Blueberries, ice (Blended)

Clean eating example: Active female who attends the gym 4 times per week, height 5’ 1 to 5’6, weight 105 lb. – 120 lb.

– Meal 1: 4 Egg Whites, 3 Asparagus spear & 8g Walnuts
– Meal 2: 60g Lean Beef & 70g Sweet Potato Mash
– Meal 3: 95g Chicken, 40g Broccoli, Handful of Kale & spinach with fresh lemon juice squeezed over
– Meal 4: Protein shake, 2 celery sticks 11g Almonds
– Meal 5: 105g Lean Turkey Steak with 40g Mixed Veggies
– Meal 6: 6 Egg White Omelette with Fresh Salsa

A maintenance diet that will gradually reduce body fat at around 1.2 – 2.1 lb. per week whilst retaining 98 – 100% muscle and promote growth.

Hydration is also vital. Remember a hydrated body burns fat at a higher rate compared to a dehydrated body. Therefore, it is important that the body remains hydrated throughout the day. Aim to consume 1 litre per 20kg of body weight daily in order to ensure the body remains hydrated.

A high water intake may also help remove any toxins that are built up from fat metabolism this is very important to reducing belly fat.

Loved those tips? Try out a full Fat Shred Diet and Exercise Plan designed by one of our experts.

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Lost 13 Kg in Total
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