8 Ways to Reduce Your Belly Fat

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 USDA recommends men and women get a minimum of about 3 to 4 ounces of whole grains a day. 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:

• Understanding Whole Grains
• Whole Grain Breads and Cereals
• Whole Grains Fight Cancer
• Learn About the 'Real' Whole Grains

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