The burning question on everyone’s mind is, How do I lose belly fat? And when we see someone who has the body we desire, we ask ourselves, What does she do to stay so thin? There are many approaches to losing weight and getting in shape, but one of the easiest and healthiest ways to do it is through food. If you want to learn how to shed some belly fat, here are 10 foods that will help you get started.
1) Whole Grains
Whole grains are important components of a healthy diet, helping keep your digestive tract in good health and controlling your blood sugar levels. They’re also rich in fiber, which helps promote fat loss. Eating whole grains is crucial if you’re trying to shed that belly fat. One way to incorporate more whole grains into your diet is by swapping refined wheat products (such as white bread) for ones made from whole wheat flour. Be sure to look at nutrition labels carefully since they can often contain way more sugar than you would expect! It’s not just about avoiding white foods; be aware of refined carbs and replace them with whole-grain versions whenever possible.
2) Beans
Beans are great for losing belly fat because they have a significant amount of fiber in them. Fiber helps fill you up and makes you feel fuller longer, while also keeping your blood sugar steady. Fiber can help reduce feelings of hunger that often lead to unnecessary snacking or overeating. Adding beans to your diet is one of our top 10 belly fat-burning foods! Click here to learn more about how fiber can help you burn belly fat.
3) Fruits and Vegetables
Apples, berries, grapes, tomatoes, and other colorful fruits and vegetables can help you lose weight. Many of these foods are packed with antioxidants that may help protect against belly fat buildup. Some research suggests that those who eat more produce have lower BMIs (find out how many calories are in an apple). Other studies have shown that non-starchy veggies—like spinach and cauliflower and fresh herbs can help boost your metabolic rate (learn about 10 metabolism-boosting spices). Load up on low-calorie fruits and veggies like watermelon, cantaloupe, grapefruit, or cucumber, and watch your belly fat go down.
4) Nuts
In a 2010 study in Nutritional Metabolism, researchers found that eating 1.5 ounces of nuts per day for six weeks had significant effects on weight management. Participants who ate almonds lost more weight than those who followed a calorie-restricted diet, and it wasn’t just because of the heart-healthy monounsaturated fats in nuts the almond eaters also showed improved insulin sensitivity. Nuts can be an easy snack food that packs plenty of flavors so they make a great addition to your diet. Just watch your portion sizes; peanuts are also fairly high in calories (170 per ounce). Avoid bringing nuts to work or school with you they can be tempting to snack on in midafternoon.
5) Lean Protein
Eggs, lean meats, such as chicken and turkey breast, fish, like salmon and tuna, soy products and tofu, and beans/legumes. Eat eggs for breakfast along with a side of veggies or have a sandwich on whole-wheat bread with lean turkey or chicken. Fish is great for lunch or dinner served over a salad with olive oil and lemon juice dressing. Have vegetarian chili (including beans) for dinner or add them to your morning omelet. Instead of having chips and dip on game day have baked pita chips sprinkled with hummus or make your veggie sticks by dipping celery sticks in guacamole (or regular hummus). Enjoy soy milk instead of whole milk at breakfast time.
6) Spices
Cinnamon, cardamom, chili powder, nutmeg, and ginger are all foods that contain essential oils with fat-burning properties. These spices can help you burn more calories faster. In one study published in Metabolism Journal, people who added a half teaspoon of cayenne pepper to their breakfast for six weeks showed a 17% decrease in belly fat and significant improvements in insulin sensitivity. If you’re not a fan of spicy food try adding fresh fruit like blueberries, raspberries, or blackberries with 0 grams of sugar per serving; just make sure your dessert is free of added sugars from syrup or honey!
7) Seeds
Pumpkin seeds, sunflower seeds, sesame seeds, flaxseeds, and chia seeds have a great combination of fatty acids. Flaxseeds are also high in fiber. Make sure to consume them ground so that you can absorb all of their nutrients easily. Sunflower and pumpkin seeds can be consumed raw or roasted for a crunchy texture. To roast them simply place them on a baking sheet in an oven at 250 degrees for about 10 minutes then give them a shake and remove them from heat once they start popping like popcorn! Sprinkle these little gems over salads, and yogurt, or even add them into your oatmeal in place of nuts/peanuts, etc! Here’s what it looks like: (sorry my picture is gross).
8) Fish
As well as being a great source of lean protein, fish is also high in Omega-3 fatty acids which can help reduce belly fat and improve your overall health. Wild Alaskan salmon, trout, herring, and sardines are all great examples of foods packed with Omega-3s. Remember that cooking methods such as grilling or frying will destroy Omega-3s, so aim for lower temperature methods such as poaching or steaming instead. To get enough healthy fats, make sure to include sources like cold-water fish in your diet at least three times per week.
9) Yogurt
Not only is yogurt delicious, but it’s also a belly fat burner that acts as a probiotic. Studies have shown that adding probiotics (beneficial bacteria) to your diet can help boost weight loss, prevent obesity, and even manage symptoms of autoimmune disorders like Crohn’s disease and ulcerative colitis. Try out some new flavors with added protein if you’re craving something sweet or add fresh fruit instead of candy for a healthy way to satisfy your sweet tooth! And make sure you keep it dairy-free; research has shown that dairy products contribute directly to belly fat.
10) Dark Chocolate
Eating dark chocolate can prevent fat accumulation, promote weight loss, lower cholesterol levels, and increase insulin sensitivity. In other words, your sweet tooth might help you lose weight. But if you’re going to indulge in some chocolate, choose a high-quality variety with at least 70 percent cocoa solids. It may have fewer calories and less sugar than other varieties because it contains more fiber and antioxidants. Dark chocolate also provides a dose of heart-healthy polyphenols natural compounds found in plants that may protect against cardiovascular disease by improving blood flow throughout your body. Instead of gobbling down candy bars packed with sugar or refined white flour, try whipping up your dark chocolate goodies at home!
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