If you want to lose your belly fat, you will need to change your diet.
Unless you restrict your calorie intake, you're not going to lose belly fat. There are some tactics that might help do away with belly fat faster, but only when you've already consistently restricted your calorie intake.
For example, eating an avocado after eating an entire bag of chips isn't going to help you get rid of belly fat--in fact, it'll probably make the problem worse!
Switch out refined grains for whole grains.
In a scientific study, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains.
A belly fat diet rich in whole grains changes the glucose and insulin response in your body, which speeds up the melting of fat, and visceral fat, that deep layer of fat, is easier for your body to burn than the subcutaneous fat under your skin (the fat that you can see and grab).
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Belly Fat Diet: Eat more monounsaturated fats
Studies suggests that a belly fat diet with a higher ratio of monounsaturated fats (avocados, nuts, seeds, soybeans, chocolate) can prevent the accumulation of both types of belly fat.
Some experts argue, though, that it's not that these fats specifically target abdominal fat in any way; it's that anyone will probably lose weight on a lower calorie diet (regardless of where those calories come from) and as discussed earlier, belly fat is usually the first to go.
Trans fats (in margarines, crackers, cookies--anything made with partially hydrogenated oils) seem to result in more fat being deposited in the abdomen, so avoid these as much as you can.
Soluble fiber (apples, oats, cherries) lowers insulin levels, which, as mentioned earlier, can reduce the presence of cortisol in the stomach.
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