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.
Food For Belly Fat Burner
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.
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
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.
5 fat-burning foods for a flat belly
Belly fat or tummy fat is very dangerous as it is closely linked with various types of chronic conditions including cardiovascular diseases and diabetes. A fat tummy can be caused by a variety of reasons, it can be your hormones, your sleeping patterns or your diet! So, if you are looking for the best fat-burning foods to have a flat belly, just read this article because we have compiled a list of 5 foods which will help you lose weight faster in a safe way!
1. Fruits
Fruits are a great source of different types of vitamins and minerals, which makes them an ideal addition for your diet. They can make you feel full for longer and provide you with essential nutrients. Citrus fruits are excellent fat burners and they can boost your metabolism. Eat more kiwis, apples and berries to lose weight from your tummy easily.
2. Fishes
Fishes are very good for health as they are loaded with proteins and omega-3 fatty acids. They can reduce the inflammation in the body and increase metabolism, which can lower the chances of getting fat.
3. Chillies
Chillies, being spicy in taste, can increase the speed of your weight loss process by burning the fat faster. It can be beneficial in getting a flat tummy, so, add chillies to your foods and enhance the taste of any dish plus lose weight at the same time.
4. Green vegetables
Green veggies like kale, radish greens, spinach and broccoli are rich in minerals, vitamins and dietary fibres. They can make you feel full and stop you from overeating, which in turn, helps you lose weight faster. They can also boost your metabolism and aid the digestion, which keeps you healthy!
5. Chia seeds
Chia seeds are popular for their ability to make you lose weight faster. They are often used in smoothies and salads by people who want to shed some kilos. Chia seeds are rich in protein and healthy fats, and they can improve your digestion and metabolism rate. If you eat two tablespoons of chia seeds every day, it will help you lose belly fat easily in a very short period of time!
Eight Delicious Foods That Help Fight Belly Fat
NEW YORK — In the battle of the bulge, belly fat is an especially tough opponent. But there are actually a number of foods that are great for your taste buds and your waistline. They help you fight belly fat. And you may find this hard to believe, but they’re so delicious, you probably already eat them!
On “The Early Show,” Self magazine Editor in Chief Lucy Danziger not only named the foods Self highlights, she discussed some things Self says you can do without being noticed that can also help, and the opposite – things Self says you may do that can sabotage your efforts.
Belly Fat-Fighting Foods
1. Avocados
Merely half of one avocado contains 10 grams of healthy mono-saturated fats, which stop the blood sugar spikes that tell your body to store fat around your midsection.
Not only do healthy fats in avocado help thwart belly bloat, they also help our bodies better absorb carotenoids, cancer-fighting compounds found in colorful fruits and veggies like tomatoes, carrots, spinach and winter squash. In fact, people who ate salads with avocado had 15 times higher absorption of carotenoids, a study from The Ohio State University at Columbus found.
2. Bananas
The fruit packs 422 milligrams of potassium, a mineral that can help limit the amount of belly swelling sodium in your body.
3. Yogurt
A cup encourages the growth of good bacteria in your gut, throwing out other bugs that can cause bloating.
Creamy Greek yogurt is yummy, but it’s also much more than that: Its combo of carbs and protein help stabilize insulin, a hormone that tells your body to store calories as fat when levels get too high.
4. Berries
Antioxidants can improve blood flow, delivering more oxygen to muscles — so ab revealing cardio is easier. Have some yogurt and berries before your workout to get those muscles ready for action.
5. Chocolate Skim Milk
A glass teams carbohydrates with protein to promote muscle building. Drink POST workout to speed recovery. Plus, you are getting that calcium to make your bones stronger. Chocolate milk is not just for kids!
6. Green Tea
Three cups daily may rev up your metabolism and burn 30 calories, a study in Medicine & Science in Sports & Exercise shows. The compound ECGC in the tea makes it easier to burn fat.
7. Citrus
Supermarket shocker: Vitamin C in colorful produce, like oranges and red peppers can help you zap up to 30 percent more fat during exercise, research from Arizona State University at Mesa suggests.
8. Whole Grains
Carb lovers, Rejoice! The filling fiber in foods like oatmeal, brown rice, and bulgur aids in keeping your body’s insulin levels low. Researchers speculate this may shrink fat cells. Your body absorbs and burns these more slowly for longer-lasting energy than the refined carbs in white bread and rice.
Stealthy stomach slimmers
Discreet downsizers:
While you’re working out: On the elliptical or treadmill, keep your back straight, head forward and abs tight. Perfect posture will target your tummy as you sizzle calories.
When you’re in the car: Tighten and release abs repeatedly at red lights. It’s the ab equivalent of Kegels: a little move that yields results almost without your noticing.
When you’re at your desk: Give belly pooch the pink slip with pilates breathing: Gently suck in your gut as if you were buttoning a tight pair of jeans. Then breathe without allowing your abs to relax. Do this for 30 seconds. Repeat five times, advises Michele Olson, Ph.D., professor of exercise science at Auburn University.
When you’re walking Fido: Brace against leash tugging and banish your belly: Keeping torso upright with shoulders back, engage abs for five strides; relax them for five strides. Repeat until you’re back at your front door, says Torri Shack, a trainer in Los Angeles. Check out your (bow) wow abs!
When you’re in bed: Count on compliments, not sheep, with this mattress move: Place palms right below belly button. Exhale and allow stomach to expand. Then inhale, pulling belly button toward spine, drawing abdomen toward the box spring. Hold for 10 seconds. Repeat four times.
Five Saboteurs of Sexy Stomachs:
Don’t make nice. These are your ab-versaries!:
Booze: Feel free to raise a glass-but only one. Women who had one drink a day or less had a smaller belly than both teetotalers and occasional drinkers who had two or more alcoholic beverages in a sitting, a study in the Journal of Nutrition reports. We’ll toast to that!
Time in front of the TV: We love a DVR-athon, too, but people who tuned in for two or more hours daily had weaker back and ab muscles (by up to 10 percent) than those who viewed less than two hours, regardless of their overall activity level, researchers from the University of Oulu note. An hour of tube time is fine, especially if it motivates you to hit the gym. Worthy of watching: Smallville’s Tom “Clark Kent” Welling and Justin “Green Arrow” Hartley, whose super fly abs sure make us want to breathe heavier.
Stressing out:: Feeling frazzled and frantic? Increased levels of the hormone cortisol, a result of chronic worry, lead to excess stomach fat, research shows. To de-stress and weigh much less, learn to breathe. Slowly inhale through your nose, counting to four. Then exhale from your mouth for a count of eight. Repeat until refreshed.
That darned bread basket!: Those fluffy white rolls? They’re your flat-ab foe! When facing a bread basket, check its contents before digging in. If you see whole grains, go for it-in fact, feel free to enjoy 3 ounces a day. (One slice of whole-wheat bread or 1/2 cup of cooked brown rice are each 1 ounce.) Dieters who did so lost more stomach fat than those who merely cut calories and ate refined grains, a study in the American Journal of Clinical Nutrition reveals.
Late-night munchies: We hate to be a Debbie Downer, so think of us as Debbie Downsizer: Pass up p.m. snacks. Your body may not burn nighttime nibbles as efficiently as it does those you eat during the day, a study of high-fat diets in the journal Obesity finds. Declare “last call” two hours before bed. “If you’re really hungry, have a 150-calorie snack,” says self contributing expert Janis Jibrin, R.D. If not, sip tea, cut the lights and bid farewell to the fridge until morning