Do you have to be on a diet to get rid of belly fat?

Eating a low fat diet with more healthy fruit, healthy whole grains -- and including wine with food - can help shed pounds and belly fat.

-Melons. At fewer than 50 calories a slice, this healthy fruit is one sweet treat you can feel free to indulge in.

-Wine. A study in the Journal of Clinical Endocrinology & Metabolism found that people who averaged a serving of alcohol a day had slimmer waistlines than their tee-totaling counterparts. "Drinking a small amount of alcohol with a meal may speed up calorie burn," says Jerry Greenfield, M.D., Ph.D., the study's author.

- Whole-grain bread. Researchers at Penn State found that dieters who ate at least five servings of healthy whole grains while following a low calorie diet shed 24 percent more abdominal fat than those who averaged the same number of calories but ate refined grains. To up your intake of healthy whole grains, swap your cornflakes for oatmeal.

- Grapefruit. Research in Public Health Nutrition found that people who consumed the least amount of this Vitamin-C rich healthy fruit were 131 percent more likely to have larger waists than those who got the most. Other studies suggest that grapefruit can curb the insulin spikes that lead to fat storage.

-Walnuts: Increase omega 3 benefits with walnuts. Research shows that their omega 3 fatty acids lower levels of stress hormones, such as cortisol, that can contribute to fat storage.

Here are some things to eat LESS of when trying to get rid of belly fat.

Sugar substitutes: Although they curb calories, those pink, blue, and yellow packets can make your stomach swell. "Some people have difficulty digesting artificial sweeteners, such as sorbitol and xylitol," says Greaves. "That can cause bloating and diarrhea." Try weaning yourself off them by using a small amount of real sugar.

Canned soup: Many boxed, canned, and frozen processed foods are stealthy sources of sodium. A cup of chicken noodle, for instance, can pack in more than a third of your 2,400-milligram daily limit. "Even a small amount of excess sodium can cause your body to retain water," says Greaves.

Partially hydrogenated oil: Researchers from Wake Forest University found that eating a diet high in trans fats may actually cause fat in the body to redistribute itself to the belly.

For more info:

http://www.shape.com/weight_loss/recipes/eat_to_beat_belly_fat/p/page/1