Creating a calorie deficit is the single most effective way to lose weight.
Your body will burn a specific number of calories each day just going through the motions of the daily routine, and additional calories can be burned via exercise. The rest of the equation is all about your diet. If you consume fewer calories than you burn in a single day, you create a caloric deficit. Continuing to create these deficits day after day will lead to weight loss.
The first of the weight that you will start to lose will come from the belly. Belly fat has been shown to be the most dangerous kind of fat. Research has been shown that this particular fat has a correlation with heart health, so it is critical that we understand how to control not just our weight but the weight specifically around our midsection.
There are many claims about specific foods that you can eat that might help you lose more belly fat, but there hasn’t been much research showing conclusive results on the subject.
There have been a few studies, however, that are starting to show some promising results on the subject. Regardless what the outcome is though, there are some things that make sense in terms of diet:
Processed and refined grains have been shown to be worse for your diet than whole grains. Some research has proven that obese adults who consume whole grains as opposed to refined have seen a greater reduction in belly fat.
Yet another study concluded that a diet that included monounsaturated fats derived from olive oil was able to show a decrease in abdominal fat after just one month. Keep in mind that these are still fatty foods, and while they might be helpful for belly fat and are good for the heart in controlled amounts, they must be used in conjunction with the caloric deficit process to see weight loss results.
Another study that was published recently in the Journal of Diabetes focused on participants who ate muffins made with saturated fat versus those made with polyunsaturated fats derived from sunflower oil. The study found that the participants who ate only the latter were slower to gain weight than those eating the saturated fat muffins. This is yet another case that shows there might be a correlation between polyunsaturated fats and belly fat.