![]() Dietary guidelines for Americans 2020–2025.You can learn more about how we ensure our content is accurate and current by reading our editorial policy. We link primary sources - including studies, scientific references, and statistics - within each article and also list them in the resources section at the bottom of our articles. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. It can also help reduce bloating in the abdominal area by encouraging waste removal from the body. Water is crucial when exercising, as dehydration can impair exercise ability. It also helps with a feeling of fullness, which may potentially reduce overeating. An older study from 2014 found cold or room temperature water may stimulate the metabolism, helping the body burn calories more easily. It is also important to drink plenty of water. beans and legumes, such as lentils, kidney beans, and chickpeas.unrefined grains, such as whole wheat bread, brown rice, and oats.starchy vegetables, such as sweet potatoes, corn, and green peas.non-starchy vegetables, such as broccoli, cauliflower, and spinach.fruits, including bananas, apples, and oranges.Some examples of carbohydrates that can fuel the body for exercise include: seeds, including pumpkin, sunflower, and quinoa.most nuts, including walnuts, almonds, and hazelnuts.vegetarian proteins, such as tofu, beans, or tempeh.low fat dairy products, such as milk, cheese, and yogurt.fish, especially fatty fish, such as salmon, which are high in omega-3 fatty acids.lean meats, including beef, pork, and lamb.Some examples of foods that are rich in protein or healthy fats include: Reducing abdominal fat may improve general health outcomes and increase abdominal definition. Fruit and vegetables also contain a range of vitamins and minerals that support health.Ībdominal fat can also be a marker for overall health. Lower calorie foods, such as fruit and vegetables, may help with reducing body fat as they contain fiber, which can provide a feeling of fullness. This may require individuals to reduce their estimated calorie needs by approximately 500–1,000 calories a day. The Centers for Disease Control and Prevention (CDC) suggest that a person can safely and effectively lose roughly 1–2 pounds per week. ![]() Adequate calories are necessary to maintain metabolism and provide energy for exercise. However, people should not reduce calorie intake excessively. This means the body will look to other energy sources to function correctly, such as stored fat. To create a calorie deficit, people need to eat fewer calories than the body needs. Creating a calorie deficit is one way to reduce overall body fat. While it is not possible to reduce fat in targeted areas, decreasing overall body fat may also lower abdominal fat. They also need carbohydrates and healthy fats to provide the energy a person needs for exercise. ![]() These diets need to contain a suitable amount of protein to help build muscle. Share on Pinterest Alexander Spatari/Getty ImagesĪ healthy diet can support body composition goals. ![]()
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