Foods to eat to lose belly fat

Foods to eat to lose belly fat

Losing belly fat is a top health and fitness goal for many people. Carrying excess weight around your midsection not only looks unattractive, but it can seriously impact your health as well. Having belly fat increases your risk for many diseases like heart disease, diabetes, and more.

The good news is that with the right diet and lifestyle changes, it is very possible to reduce belly fat. Your diet plays a key role, as certain foods can either promote or reduce belly fat depending on what you choose to eat. In this blog post, we will discuss some of the top foods you should be filling your plate with if getting rid of belly fat is your goal.

Water

Drinking plenty of water is one of the easiest and most effective ways to lose belly fat. Water helps fill you up so you eat less and feel more satisfied. It also plays a role in the fat burning process and helps flush out toxins from your system.

The majority of people are chronically dehydrated without even realizing it. When your body is dehydrated, it holds on to fat more tightly to protect its vital organs. Drinking plenty of water helps promote a faster metabolism as well as improved digestion to help break down excess belly fat over time.

So if you weigh 150 lbs, you would need 75 ounces or about 9 regular sized glasses of water per day. Carry a reusable water bottle with you at all times to sip from throughout the day. Water should be your primary drink.

Greek Yogurt

Greek yogurt is loaded with protein and works wonders for reducing belly fat. Protein is more satiating than carbs or fat, so it curbs cravings and reduces the amount you eat at meals. Eating protein at breakfast is especially important for keeping you full until lunch.

Protein also takes more calories to break down and digest compared to other macronutrients. This boosts your resting metabolic rate which means you burn more calories throughout the day. Plus, protein helps preserve lean muscle mass when you are losing weight. Without enough protein, your body will start breaking down muscle for fuel.

Opt for plain Greek yogurt with fruit added for natural sweetness rather than creamy or flavored varieties that contain extra sugar and unneeded calories. Use Greek yogurt as a topping for oatmeal, mix it into baked goods, or enjoy it on its own as a portable snack.

Eggs

Eggs are another weight loss superfood that is loaded with belly fat reducing nutrients. They contain just 70 calories but are filled with high quality protein, healthy fat, vitamins, and minerals. Like Greek yogurt, eggs keep you feeling satisfied for hours which prevents overeating.

Protein boosts metabolism and preserves muscle mass during weight loss. The fat in eggs, especially omega-3 fatty acids, helps with fat burning as well. Eggs have also been found to increase the feeling of fullness compared to other breakfast foods containing the same amount of calories.

Mix up your breakfast routine by incorporating eggs in different ways like scrambles, omelets, frittatas, or hard boiled for easy on-the-go eating. Eggs may be small but their belly fat busting power is mighty.

Citrus Fruits

Citrus fruits like oranges, grapefruit and lemons are some of the best fat burning foods. They are low in calories and high in vitamin C which helps absorb iron and promotes collagen production. Citrus fruits also contain flavonoids which aid weight and belly fat loss.

Oranges and grapefruits in particular get a special shout out for their fat fighting abilities. Research shows that the compounds in these fruits help block the production of fat cells and target belly fat specifically. Citrus fruits have long been considered digestive aids as well which can further help expedite the breakdown of belly fat.

Grapefruit in particular has been found to reduce waist size when eaten before meals. The antioxidants and water content help you feel full faster and reduce calorie intake over time. Reach for an orange, grapefruit or other citrus fruit for a snack or to enhance your salad or breakfast.

Avocados

Many people avoid avocados under the guise that they are high in fat and therefore not good for weight loss. But this is a myth - healthy fats like those in avocados actually aid belly fat burning. Avocados have beneficial monounsaturated fat that helps absorb nutrients and provides satiety.

Research shows avocados support weight loss and waist reduction compared to a low-fat diet alone. They stabilize blood sugar levels and balance your metabolism. Plus, avocados are packed with fiber and nutrients that promote digestive health and detoxification. Poor digestion is a common reason for belly fat accumulation over time.

Add avocado to sandwiches, salads, breakfast dishes and everywhere else you can. It's a satisfying addition that will boost your belly fat loss efforts without additional calories. Just be sure to eat it in moderation due to its calorie density.

Salmon

Salmon is one of the best belly fat fighting proteins to incorporate regularly. Not only does protein provide fullness and prevent muscle loss during weight loss, but salmon in particular contains heart-healthy omega-3 fatty acids. These have been shown to directly impact belly fat in studies.

Salmon reduces inflammation and oxidative stress which are underlying causes of excess abdominal fat. Omega-3s also balance blood sugar levels which prevents food cravings and overeating. Some research even shows salmon may aid belly fat burning better than other proteins.

It's best to aim for at least two servings of salmon or other fatty fish like trout per week. Broil, grill or poach pieces of salmon to enjoy with a salad or veggie sides. Canned salmon is also convenient for salads or omelets. Swap chicken or red meat for salmon when healthy fats are called for.

Chili Peppers

The compound capsaicin in chili peppers is renowned for its belly fat burning properties. Chili peppers increase internal temperature and give your metabolism a boost. Plus, capsaicin provides fat oxidation to directly target visceral belly fat cells.

Capsaicin has been shown to influence appetite hormones as well to curb cravings and appetite. Chili peppers are also packed with vitamins and antioxidants that detoxify your body from excess fat storage. Start adding a pinch of red pepper flakes or diced jalapenos to eggs, salads and roasted veggies.

Be sure not to overdo chili peppers if you have an overly sensitive stomach. Otherwise, you can enjoy some spicy flavor to help scorch your belly fat. Research suggests capsaicin's effects are amplified when combined with caffeine. So sip some green tea with your spicy salsa or eggs.

Berries

Blueberries, strawberries, blackberries - berries of all kinds should have a regular place in your belly fat shredding diet. Berries are extremely nutritious across the board with minimal calories. They alkalize the body and aid weight control due to their high fiber and antioxidant content.

Berries reduce belly fat through their effects on metabolism, blood sugar balance and detoxification support. Enjoying berries also prevents weight regain over time by naturally curbing cravings and overeating behaviors. Aim to eat over 1 cup of berries per day whether fresh, frozen or in smoothies and morning oats. Berries bring sweetness without excess sugar.

Chia Seeds

These tiny black seeds should be a pantry staple for anyone wanting to cut back on belly fat and inches around their midsection. Chia seeds are exceptionally high in fiber which aids satiety and promotes digestive health - two key factors for trimming down stubborn belly fat.

Just 2 tablespoons provide a whopping 11 grams of fiber! One study found that post-menopausal women who added chia seeds to their diet lost significant weight around their waistline over 12 weeks. Chia seeds also provide omega-3s, protein and micronutrients to nourish your body and metabolism during weight loss.

Try adding a tablespoon of chia seeds to water or non-dairy milk to form a pudding-like texture overnight, mix them into smoothies, oatmeal, yogurt or baked goods. Their neutral flavor blends in seamlessly. Chia seeds are belly fat ninjas.

Fermented Foods

Fermented foods help optimize your gut microbiome which has extreme implications for metabolic health and weight control. An imbalanced microbiome can cause a slow metabolism, digestive issues, food sensitivities and inflammation - all factors impacting belly fat storage.
Fermented foods like sauerkraut, kimchi, kefir and kombucha replenish beneficial gut bacteria to bring your microbiome into balance. They also contain unique prebiotics that feed the good bacteria in your gut. Some research connects consuming fermented foods to reduced abdominal fat accumulation and body weight.
Focus on incorporating 1/4 to 1 cup of fermented foods daily. Enjoy them with meals or add kimchi or sauerkraut to salads and stir fries. Opt for raw and unpasteurized versions when possible to get the optimal live bacterial cultures for maximizing belly fat loss potential.

Whole Grains 

While simple carbs and refined grains tend to pile on belly fat over time, whole grains support metabolic function and waistline control. Their fiber content provides long-lasting fullness to stabilize blood sugar and insulin levels, preventing cravings and excess hunger.

Whole grains also contain prebiotic fiber that nourishes your gut microbiome, which aids fat burning. Limit your refined carb intake and focus on whole grain varieties like brown rice, quinoa, whole wheat or oats, buckwheat, millet, amaranth and barley. Aim for at least 3 servings of whole grains per day for optimal belly fat reduction support.

Green Tea

Green tea contains potent antioxidants and caffeine that rev your metabolic rate to burn additional calories throughout the day. Studies show green tea drinkers lose more abdominal fat compared to those who don't drink tea. Both oolong and white tea varieties provide similar metabolic boosting benefits.

Caffeine and EGCG in green tea stimulate fat cell breakdown in belly fat deposits. EGCG also helps regulate blood sugar which prevents peaks and crashes linked to fat storage. Drink 2-3 cups of green tea per day hot or iced. Swap out other caffeinated drinks with green tea for maximum impacts on belly fat loss. 

Apple Cider Vinegar

While apple cider vinegar does not directly contain belly fat eliminating properties, numerous studies show drinking it daily supports fat and weight loss especially around the midsection. This is likely due to vinegar's ability to reduce the rise of insulin and blood sugar after meals.

Insulin drives fat storage and is a leading factor in belly fat accumulation. Taking a tablespoon of unfiltered apple cider vinegar in water before meals reduces the insulin response to food. This curbs cravings as well. Aim to build up to 1-2 teaspoons of apple cider vinegar in water before each meal. Watch your belly fat slowly shrink away week by week.

Turmeric

Turmeric's active compound curcumin acts as an incredible anti-inflammatory which helps reduce belly fat buildup over time. Chronic inflammation is one of the primary culprits underlying abdominal fat gain. Curcumin's numerous benefits impact multiple fat storage pathways in the body too.

Studies show turmeric supplementation or adding it liberally to meals provides noticeable weight loss support, especially around the middle. Turmeric pair particularly well with black pepper or fat for best absorption. Add turmeric to lattes, smoothies, curry dishes, roasted veggie or hummus for an effortless belly fat attack.

Conclusion

Losing belly fat takes consistent effort but it is very achievable with the right dietary approaches. Focus on incorporating these top belly fat burning foods into your meals and snacks daily. Stay hydrated, prioritize whole plant foods, lean proteins and limit added sugars or processed fare.

With time and patience following this anti-belly fat diet plan, you will feel lighter, healthier and far more confident in your body. Small changes, when made consistently can yield huge results for shrinking your waist size and reducing dangerous visceral fat buildup. Commit to nourishing your body with belly fat fighters regularly to win your weight loss goals.