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How to Get Rid of Belly Fat

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Updated April 09, 2014

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Eat More Whole Grains to Reduce Belly Fat
How to Get Rid of Belly Fat
Getty Images/Chris Stein
Whole grains are a great source of fiber and are proven to help reduce the risk of cardiovascular disease. What makes them even better is they may actually help reduce fat around the belly.

In one study, researchers followed a group of obese men and women. The men and women were randomly assigned to two groups: One told to get all of their grain servings from whole grains and the other to avoid whole grain foods. The whole-grain group lost more body fat around the abs than the other group.

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The Whole Grains Council recommends men and women get a minimum of about 3 to 7 servings of whole grains a day, while men should aim for 4 to 8. If you don't have your handy-dandy food scale available, below are some examples of whole grains that would satisfy the basic requirements:

  • 5 whole wheat crackers
  • 1 packet of instant oatmeal
  • 3 cups of popped popcorn
  • 1/2 cup of cooked whole grain rice
  • 1/2 cup of cooked whole grain pasta

You can also try some of the more exotic whole grains. Instead of your usual rice, try quinoa or add some wheat berries to your salad. You can learn more about whole grain options with these resources:

  1. About.com
  2. Health
  3. Exercise
  4. Abs
  5. How to Reduce Belly Fat - Eat more whole grains to reduce belly fat

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