There is no denying that belly fat does not look good on any person, but did you know that it can be a health hazard as well? Responding to this problem, many people have started losing weight. While these people may have succeeded in losing their belly fat, they have also damaged other parts of their body. As a result of these extreme measures, many have developed serious health issues as well. We will discuss what happens when you lose weight too quickly and how to achieve lasting results with simple meals for fat loss that support your body’s natural ability to burn off excess weight.
Best Food For Belly Fat Loss
If you’re trying to eliminate that extra padding around your waist, try out these seven foods.
1. Beans
“Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. Beans are loaded with soluble fiber, which eliminates inflammation in your digestive system. Having chronic inflammation can increase your weight gain.
2. Swap your beef for salmon
It’s a common mistake to try to lose your fat by cutting fats completely out of your diet. It’s not just ineffective—it’s unhealthy. The trick is getting the right fats. Saturated fats, which are found in meat and dairy, aren’t going to do any favors for your weight loss goals, but swapping those fats for some types of polyunsaturated fats, like salmon, is a better choice.
Salmon won’t necessarily make you lose weight, but according to San Francisco Gate, swapping your regular meat for fish is a step in the right direction.
3. Yogurt
A study showed that obese adults who ate three servings of fat-free yogurt a day (as well as being on a reduced-calorie diet) lost significantly more fat and weight than those who were also on a decreased-calorie diet but didn’t have yogurt. The yogurt eaters lost 22% more weight and 61% more body fat than the others in the research group, according to WebMD.
4. Red bell peppers
Did you know a cup of bell peppers will give you three times the amount of vitamin C recommended for your daily intake? The great news is vitamin C is fantastic at fighting belly fat, according to Eat This, Not That. So load up on these delicious veggies.
5. Broccoli
Similar to bell peppers, broccoli is high in vitamin C. Pair it with some hummus and you’ve got a power meal.
6. Edamame
High in fiber and nutrients, edamame acts as a great side to any meal because it helps you feel full for a long time. It’s also a remarkably low-calorie food.
Related: What to Eat for the Midnight Munchies
7. Diluted vinegar
Apple cider vinegar is a trendy health food these days, but is it as great as it claims to be? According to Carol Johnston, a professor of Nutrition and Health Promotion at Arizona State University, it’s very likely it is.
“There’s some evidence that the acetic acid in vinegar may turn on fat metabolism,” Johnston told TIme. Johnston also said more studies need to be done in this area, but her research shows it is likely true that vinegar can help boost metabolism. She does warn; however, that vinegar should not be taken without dilution.
“You hear people talk about shooting it straight, almost like they’re proud of it, but that’s not good for you,” she said.
Drinking it straight has been linked to damage in your esophagus and throat as well as tooth erosion. She recommends diluted two tablespoons of vinegar—either apple cider or red wine—with 8 ounces of water.
Simple Ways to Lose Belly Fat, Based on Science
1. Avoid sugar and sugar-sweetened drinks
Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain.
Studies show that added sugar has uniquely harmful effects on metabolic health.
Protein may be the most important macronutrient for weight loss.
Research shows it can reduce cravings by 60%, boost metabolism by 80–100 calories per day, and help you eat up to 441 fewer calories per day.
If weight loss is your goal, adding protein may be the single most effective change you can make to your diet.
Eating fewer carbs is a very effective way to lose fat.
This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight.
Dietary fiber is mostly indigestible plant matter.
Eating plenty of fiber can help with weight loss. However, the type of fiber is important.
It appears that mostly the soluble and viscous fibers have an effect on your weight. These are fibers that bind water and form a thick gel that “sits” in your gut.