How to diet and lose belly fat fast

Today’s standards of beauty pressurize women into looking a certain way. The importance of beauty to a woman coupled with today’s beauty standards, leave women yearning for many things. Some women have undergone dangerous procedures to meet the standards. Getting back toned belly muscles after having babies is just one of those things almost every woman want to tick off. Belly muscles are the most visibly changed and probably the most difficult to shape back after pregnancy. While some women may have an idea of what is required of them to get back their toned belly, the reality is many are still lagging behind. Achieving a toned belly comes with an understanding of what makes up a healthy body.

A healthy human body requires a good balance of diet and physical activities. In this article I will discuss how to use diet to lose belly fat as an important element in achieving not only a flat belly, but a healthy body too.

What is wrong with the most consumed foods today

The most consumed foods are carbohydrates such as rice, breads, pasta and corn. These foods are good source of vitamins. Carbohydrates are converted into glucose which the body use as energy. Now, you must be wondering, how is energy bad for me? Energy is not bad for you however, eating to much carbohydrates lead to too much glucose which the body stores as fat. On the other hand, processed carbohydrates such as white bread, fruit juice and sugar-added drinks are considered  have lost most of their fibers during processing. The low fiber foods are  digested easily and fast by the body. This means they do not last long in the digestive track leading you to consume more and more. It is this increased consumption which results in more fat stored in the body.


How does the most consumed foods contributes to belly fats

For some ambiguous reasons, fat just like to settle in the lower abdomen. Perhaps, the abdomen is the most accomondative part of the body.

A belly-toning diet

There is no doubt that the right diet can contribute immensely to losing belly fat, but diet without some forms of exercises to tighten your belly muscles will not give you the results you are looking for, especially if your muscles have been stretched out during pregnancy (which is inevitable). People should consume all types of foods in the right proportions to achieve overall body health. Foods only become bad when they are consumed in inappropriate proportions. A body requires a combination of different class of foods – carbohydrates, proteins, vitamins, minerals, fats and water. Most problems starts when you eat too much of one class of food and neglect the others, hence balancing is key. It is also important to note that the different food classes should not be consumed in equal proportion, that is not what is referred to here as balancing. Some class of food should be eaten in high quantity than others.

1. Beverages

Healthy beverages such as water, tea, home-made fruit and vegetable juices (I say home-made because most juices you will find in the shops especially here in Africa are labeled as 100% fruit juice, but that is not always the case) should be consumed in the highest quantity. Water especially is a wonderful thing. Can you imagine what our lives would be without water? The same way we use water to wash away dirt outside our bodies, we can do the same to wash away impurities inside our bodies. So, drink more and more of this wonderful liquid. It is tasteless, but its benefits are endless. It is recommended to drink 1.5 to 20 liters of water a day.

2. Cereals

Cereals are the most consumed foods and it is okay. Just note that the healthiest cereals are the one consumed unrefined, they must be consumed at every meal because they provide a lot of energy. For us aiming to lose belly fats, a 50 to 150g of cereals is recommended per day.

3. Vegetables and legumes

There are different types of vegetables (leaves, roots, fruits, stems, flowers). For maximum benefits, it is recommended that you consume different types of vegetables because different vegetables groups provide unique benefits. Legumes are seeds of vegetables that usually consumed before their seeds or ponds mature, e.g. green beans and lentils. Vegetables and legumes are good sources of vitamins, minerals and dietary fiber and phytochemical. It is recommended to consume at least 375g of vegetables and legumes daily.

4. Fruits

Like vegetables, there are a variety of fruits (pomes, citrus, tropical and stones). Fruits of different variety should also be consumed for maximum health benefits. The health benefits of fruits are similar to those of vegetables (vitamins, minerals, fibers and phytochemical). Fruits also have a high fiber content, water and low energy. The high content of fiber and water is good get you full fast preventing you to eat more than you need. It is recommended to eat 2 to 3 fruits per day.

6. Milk and dairy product

For some valid reasons, some health and nutrition experts recommends that these foods should be avoided. Milk and dairy products provide calcium in a form that is ready to be absorbed by the body than any other foods. Some people are allegic to milk and dairy products, but in my non-expert opinion, it is better to find an alternative to the food that you are allergic to than to remove it completely from your diet, as this may have long long-term health consequences. Milk and dairy products are also good sources of vitamins, proteins and trace elements. It is recommended to consume 2-3 cups of low fat milk is recommended per day.

5. Meat, fish and eggs/proteins

Some health experts had considered high protein foods as bad for weight loss in the past. It is now well documented that eating proteins can actually help you lose weight. Among many other benefits, protein help the body in building and repairing tissues. Proteins are also stored in the body as fat and hence, they should be consumed in the right quantities. Unlike other foods, the amount of proteins one should consume depends on your body weight, your age, fitness level, metabolism level, etc. Since I am writing this for moms who wants to achieve toned bellies and which will require them to do physical activities, you actually may need more proteins than an average person. More so because your body maybe recovering from the effect of pregnancy. It is recommended to take 0.8 grams of proteins per kilogram of body weight.

6. Fat, salt and sugar

These foods are important for a balance diet but should be consumed in minimum quantities. There are different types of fats, salts and sugars. Some oils, sugars and salts are considered healthier than others, but even the types that are considered healthy can be bad for your health when consumed in wrong amounts.


  • Diet alone will not help you lose all the lower belly fats, let alone achieving toned belly muscles, consider adding exercises to your programme
  • There are no bad foods when consumed in the in right quantities
  • Different food groups have specific health benefits, consume different types of foods in the right quantities everyday
  • Water is very important in your diet and should be consumed in the highest quantity every day.

2 Responses to “How to diet and lose belly fat fast

  • What if the Diet is not working for the belly fats and I do consume alot of water it is difficult, I am a mother of 3 girls and a working one too. Give me advice what else can I do.

  • Hi Zoleka! Good to hear that you are a mom too. Using diet alone takes a long time to notice the difference and it leads to frustrations. I suggest people use both the diet and exercises. Take time to analyse what you are eating and the size of the portion. Do not skip a meal, but rather focus on what you eat and the size.

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