In this post I will talk about the most harmful & stubborn type of fat i.e. the belly fat & foods to reduce belly fat effectively.
Well, everyone has some belly fat, even people who have flat abs. That’s normal. But too much belly fat can have negative impact on your health.
And we hate it anyhow, because it also affects the way we look & causes us embarrassment.
But first of all lets talk about what is belly fat & why it haunts us the most while we try to lose weight.
What is Belly Fat?
Belly fat is excess abdominal fat surrounding the organs in your stomach. There are two types of fat:
- Subcutaneous fat – the layer directly below the skin’s surface
- Visceral fat – the fat surrounding a person’s organs. Its dangerous because of its proximity to our internal body organs & it can be damaging to all our body’s systems.
What causes belly fat?
There are many reasons why people gain belly fat, which includes:
- Poor diet
- Poor sleep
- Lack of exercise
- Consuming excess alcohol
- Genetics etc.
How we can reduce belly fat?
Improving nutrition, taking proper sleep, increasing physical activity, reducing stress, and making other lifestyle changes like cutting back on ultra-processed foods, sugary beverages & alcohol can all help people lose unwanted belly fat.
You can start with incorporating a healthy diet in your daily routine. Here I am listing some belly fat removal food items that are easily available in our homes.
Try to include as many of them in your diet to feel the difference. They are:
Almonds have significant fat-burning power. They are rich in healthy monounsaturated fats, omega-3 fatty acids, fiber, and protein. Eat 8-10 almonds daily to stimulate fat burning.
Beans are a great food to reduce belly fat as they are rich in soluble fiber, which fights inflammation that cause belly fat accumulation.
Eggs are a natural source of whole proteins, vitamins, calcium, zinc, iron, phosphorus and omega-3 fatty acids that help to burn unwanted belly fat.
Avocado is a rich source of fiber. It lowers cholesterol & subsides hunger pangs. Thus, helps in reducing belly fat naturally.
Eat low fat Greek yogurt to cut down the excess fat from the belly. It keeps you fuller for longer time and is rich in calcium which helps in lowering down abdominal fat.
Strawberries, blackberries and raspberries are low in calories and are packed with antioxidants and dietary fiber that can help you feel fuller for longer time. They are also rich in vitamins and help your body burn more calories.
Bananas are a good source of potassium, which helps diminish water retention. They are low in calories and are filling and help you keep your sugar cravings at bay. Moreover, banana boosts the metabolic rate, thereby melting the belly fat.
Apple is rich in many vitamins, helps your stomach to feel full for long period & increases your metabolism. So eat an apple daily to get a flat stomach.
Oats contains soluble fiber which reduces belly fat & help you lose weight. They are filling that’s why helps reduce hunger pangs throughout the day. So, eat an oatmeal in breakfast to get your desired tummy size.
Peanut butter has high levels of monounsaturated fats which subsides your cravings for junk food. The protein and fiber present in it also keeps you full for longer period of time. And also boosts your metabolism, so you can burn more calories.
Broccoli contains high-quality fiber and a great number of health boosting minerals and vitamins. It also contain calcium, which helps in aiding fat loss, especially in the abdominal area.
Sweet potato is one of the best food to reduce belly fat. It is low in calories and rich in fiber which can help you lose weight and belly fat. Sweet potato is a great source of potassium and beta-carotene. It makes you feel full & thus keeps your calorie intake in check.
Tomatoes fastens metabolism and is one of the best fat-fighting foods. They are full of antioxidants and have been found to reduce inflammation and water retention in the body. Thus, helps you lose weight & reduce belly fat incredibly.
Green tea contains almost no calories and a good amount of antioxidants which helps detoxify your body. It boosts your metabolism and helps in burning the excess body fat. Sip a cup before your workouts to improve your fat burning rate.
Apple Cider Vinegar
ACV contains acetic acid which helps with weight loss by targeting body fat. Consuming a small amount of apple cider vinegar activates your metabolism, which in turn helps your body use fat as a form of energy instead of storing it.
Drink lemon water right in the morning before drinking or eating anything to get its best benefits. Lemon water detoxifies your body and aids in metabolism of fat, so the fat doesn’t get stored in your body.
Dandelion tea flushes out toxins and excess water from the belly. So, drinking it will help you lose water weight along with the body fat.
Mushrooms are loaded with protein, vitamins and minerals and have very few calories. They are stomach filling, cuts out fat & keeps your calorie intake in check.
Milk is an excellent source of protein, calcium and vitamin D which induces weight loss & helps in losing belly fat. The protein present in milk helps in feeling full for a long time which makes you binge less.
Spinach and other leafy green vegetables like kale, lettuce, etc. are not only packed with vitamins and minerals but are also low in calories and contain a high amount of fiber as well. They are great for burning belly fat.
Canned tuna gives you a flatter belly as it is an excellent source of omega-3 fatty acids which reduce inflammation in the body and can help regulate your hormones. It is high in protein with low calories and low fat.
Salmon is a great source of lean protein and is also packed with healthy omega-3 fatty acids. It’s also one of the richest sources of vitamin D which helps minimize belly fat. So, add these fish foods like tuna and salmon to reduce belly fat efficiently.
Eating a couple pieces of dark chocolate a day can help burn belly fat. High-cocoa chocolate contains high range of antioxidants which prevent diseases and curb your cravings.
Pumpkin is low in calories, high in dietary fiber & is a rich source of potassium. It is a good food to reduce belly fat naturally.
Lentils are an excellent food choice if you are trying to lose weight & want to tone down your belly. They contain virtually no fat and are high in fiber. Lentils tend to fill you up without adding unnecessary calories to your meal. They are one of the most effective foods to reduce belly fat.
Honey is one of the best natural foods to reduce belly fat. Mix honey in warm water with lemon and drink it first thing in the morning on an empty stomach to see the desired results.
To reduce fat around your belly you need to keep your body well-hydrated. Drinking enough water will help boost your metabolism, improve digestion, and cleanse your system of toxins.
Consuming ginger can enhance calorie burn by speeding up your metabolism. It reduces feelings of hunger and increases your body’s temperature to let it burn fat more efficiently.
Eating mint leaves or drinking mint tea can do wonders for your metabolism and help cut belly fat. It has antiseptic and antibacterial properties that help relieve indigestion. It is low in calories, which makes it an ideal herb to be used in a weight loss diet.
Curry leaves help in detoxification of the body and burns more calorie which leads to less accumulation of fat on the tummy.
Cardamom is a great metabolism booster and an amazing detoxifying agent. It curbs your cravings and helps increase the fat burning process in the body.
Cinnamon helps boost your metabolism which helps with weight loss. It is a great fat burner and targets the abdominal fat on your body more than other areas.
Garlic is known to boost metabolism and helps keep you fuller for longer time. It stimulates the fat-burning process and is a great detoxifying agent.
Watermelon is a great source of vitamins and minerals. It keeps you feeling full for a longer period of time and suppress your cravings for fast food. Watermelon also fight water retention which causes the belly bloat. It is a very effective fruit which reduces belly fat naturally.
Cucumbers are rich in antioxidants, has zero fat and are low in calories. It contains a good amount of water and soluble fiber which aids in belly fat reduction.
Cranberry juice is rich in vitamins, minerals and antioxidants. It detox your liver and boost your metabolism so that your body can target belly fat.
Bottle Gourd Juice
Bottle gourd is rich in both soluble and insoluble fibers. It is low in calorie & contains very less fat. Bottle gourd stays in your system for long, so you feel full and will binge less. It is very effective in burning belly fat.
Parsley is low in calories, it contains many vitamins and minerals. It is a good detoxifier and improves digestion. And plays a big role in losing weight and reducing belly fat.
Consuming red chili peppers may boost your metabolism which helps in burning calories and fat faster. It also suppresses hunger pangs.
Celery is high in fiber and very low in calories. It is also high in vitamin C and calcium. It rids your body of excess fluid. And helps you burn calories and belly fat.
Onions are a good source of soluble fiber. It ensures a healthy gut, prevents fat accumulation and also boosts metabolism.
Kiwi is a powerhouse of vitamin C which is considered to be an excellent belly fat burner. It burns fat fast and is full of fibers. Kiwi also helps with water retention and aids in digestion.
Chia seeds are rich in fiber, omega-3 fatty acids and protein which helps you keep fuller for a longer time. It promotes digestions and helps in reducing belly fat.
Coconut oil contains the kind of fatty acids which have a powerful effect on your metabolism. These fats won’t turn into fatty deposits stored in your body. It also reduce your appetite and helps in the loss of abdominal fat.
Pears are so low in calories and high in dietary fiber. High fiber helps the body feel full for longer duration and also controls your cravings. It contain several vitamins, minerals, and antioxidants which aid in belly fat burning process.
So, this is a comprehensive list of food items through which you can improve your diet and achieve your goal of getting a flatter stomach.
Apart from this these foods also help improve blood circulation, increase immunity, improve digestion, nourish skin and hair, and promote overall health. So, make them part of your daily diet.
After all, it is very important to eat good food in order to be healthy and fit, as the phrase says, “you are what you eat”.
Thanks & stay fit!
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