The key to getting rid of that stubborn belly fat is simple: watch what you eat and how much you eat of it! Okay, it might not be that simple, but the idea is to eat foods that are high in protein, healthy fats, fiber, or a healthy combination.
By snacking on the right foods, you’ll keep your metabolism going strong all day long, and be less likely to binge between meals. Eating every 3 hours helps to steady blood sugar levels, instead of dips and spikes that cause fat storage. But that doesn’t mean you can snack on cookies and crackers all day long. The right foods are those that are low in sugar and rich in protein and fiber. For example, a slice of cheese contains about 7 grams of protein and no sugar, so it won’t raise blood sugar levels – and if you’re trying to reduce belly fat that’s exactly what you want!
Foods that help fight belly fat:
Yogurt – The best yogurt is Greek yogurt because it has more than twice the amount of protein. This combination of carbs and protein help stabilize insulin levels! Yogurt also contains live active cultures(good bacteria) which encourage your body to grow its own good bacteria which help with bloating. Stick to the low fat versions!
Avocados – Avocados help fight belly fat with their healthy fat content. Half of one avocado contains 10 grams of healthy mono-saturated fats, which stop the blood sugar spikes, and keep your body from storing fat! Seeds and nuts are other good sources of the healthy fat.
Olive Oil – Olive oil is also a monounsaturated fat. The British Journal of Nutrition published a study in 2003 suggesting that monounsaturated fats – from products such as olive oil – break down fats stored within the body. Once the fat was broken down, it was easier for the body to release and eliminate the fat. Replace oils in your diet with olive oil to decrease belly fat.
Green Tea – Three cups daily may rev up your metabolism and burn extra calories. The compound ECGC in the tea makes it easier to burn fat.
Citrus – According to research from Arizona State University at Mesa, Vitamin C found in colorful produce, like oranges and red peppers can help you burn up to 30 percent more fat during exercise!
Whole Grains – Good news for carb lovers! You don’t have to go on a low carb diet to lose stubborn belly fat, you just have to limit certain ones. The filling fiber in foods like oatmeal, brown rice, and bulgur aids in keeping your body’s insulin and glucose levels low, slowing the storage of fat! Your body absorbs and burns these more slowly for longer-lasting energy than the refined carbs in white bread and rice. A study conducted by the AJCN showed that those individuals who consumed whole grains, in addition to a healthy diet, were able to lose more abdominal fat than those who ate refined grains, even while eating an otherwise healthy diet.
Tomatoes – Antioxidants found in fruits and vegetables can help slim your middle. Research published in the Journal of Nutrition showed that people who ate higher amounts of carotenoids, betacarotene, alphacarotene and lycopene had smaller waists as well as less visceral and subcutaneous fat. Tomatoes contain all of these antioxidants!
Raspberries – Raspberries are loaded with antioxidants and fiber, which help reduce blood sugar! A study on animals at Ehime University School of Medicine, in Japan, found that raspberry ketone prevented an increase in overall body and visceral fat when the animals were overfed.
Bananas – The fruit packs 422 milligrams of potassium, a mineral that can help limit the amount of belly swelling sodium in your body. Other sources of potassium include potatoes, papayas and oranges.
Lean Protein – Lean protein fills you up without filling you out! Add lean protein, like chicken, to every meal to stabilize blood sugar levels, fill you up, and rev your metabolism! The result – less belly fat storage!
Foods to Avoid – Refined carbs like white bread, crackers, chips, cookies, alcohol, sugary drink and other snacks, high-sodium foods.
As always, eat in moderation! Too much of anything can cause weight gain, especially in your midsection. Eating more calories than you burn will lead to weight gain, no matter what you’re eating.
Exercise also reduces stress and insulin levels, leading to less belly fat and overall better health! Countless crunches and sit-ups won’t do the trick, though. You can’t spot reduce, but you can reduce your overall body fat and increase muscle mass with a combination of cardio and strength training. Aim for 3-4 days of exercise a week, as well as other stress-relieving activities.
Follow these tips and you’ll be on your way to less belly fat in no time!
