Foods To Eat To Lose Weight In Stomach: Have you been wondering what foods can help you lose some weight around the stomach? Massive media hype and commercials will lead you to believe that any food which dramatically melts away tummy fat is awesome. But such foods should not be trusted. Start thinking about how good a food would taste and if it could support your fitness goals instead. Good foods can taste nice while they are helping you get fit – any food, which promises otherwise, is more than likely junk.
Foods To Eat To Lose Weight In Stomach
Belly fat not only makes you clothes feel snug, but also affects your self-esteem. Fat that accumulates around the belly is termed as visceral fat and is a major risk factor for type 2 diabetes and heart disease. Though, it’s tough to get the much-desired flat stomach, certain life style changes coupled with daily exercise can help you reduce belly fat.
Causes Of Gaining Belly Fat
It’s hard to resist the temptation of delicious delicacies and as we are offered with so much food every day, we tend to give in to temptation more easily. The more you indulge, the more resistant your body becomes towards ‘feel good’ foods. This is one of a number of reasons why most people have trouble losing belly fat, because their bodies are physically designed to store it.
5 possible reasons you are gaining weight in the stomach area
1. Sedentary lifestyle
It has been identified as the cause for many lifestyle diseases plaguing the world right now. A survey in the US that spanned between 1988 and 2010 found that an inactive lifestyle led to significant weight gain and abdominal girth in men and women. It also makes you regain the belly fat even after losing weight. Do resistance and aerobic exercises to keep the bulge at bay.
2. Low-protein diets
While high-protein diets make you feel full and increase your metabolic rate, low-protein diets will make you gain belly fat over time. According to studies, people who consume high amounts of protein are less likely to have excess belly fat. In contrast, low protein intake increases secretion of the hunger hormone, Neuropeptide Y.
It’s common to gain belly fat during menopause. Post-menopause, the estrogen levels reduce significantly, causing visceral fat to be stored in the abdomen instead of the hips and thighs. The amount of weight gain, though, varies from one person to another.
4. Wrong gut bacteria
Gut health helps maintain a healthy immune system and avoid disease. An imbalance in gut bacteria—known as gut flora or microbiome—can increase the risk of diseases like type 2 diabetes, heart disease and cancer. Research suggests that an unhealthy balance of gut bacteria also promotes weight gain, including abdominal fat. Obese people have a higher number of Firmicutes bacteria in their system, which may increase the amount of calories absorbed from food.
There is a reason why you tend to eat more when stressed. A spike in the stress hormone, Cortisol, leads to hunger craving, which in turn leads to weight gain. However, instead of the excess calories being stored as fat all over the body, Cortisol promotes fat storage in the belly.
Tips to lose belly fat
Follow these and watch your stomach fat disappear
1. Eat breakfast
Your body’s metabolism slows down when you are asleep, while the process of digestion stimulates it once more. Hence, eating breakfast plays a successful part in weight loss.
2. Wake up earlier
We may not like it, but waking up earlier is a must for a healthier lifestyle. Here is the science behind it. The shorter wavelengths of light in the morning have a strong effect on the circadian rhythm. It’s advisable to get your sun rays between 8Am-noon, as exposure to bright light in the morning correlates with a lower BMI, or body mass index. So get stretching!
3. Pick up a smaller plates
Smaller plates make portion sizes look larger, and thus encourage people to consume less food. Serving food on 10-inch plates as opposed to 12-inch plates lead to 22 percent fewer calories!
4. Chew food longer
Not only is it important to eat your food slowly, but also to chew it well! Chewing your food 40 times as opposed to only 15 will burn a greater number of calories. The number of times you chew correlates directly with the production of hormones your brain produces, indicating when to stop eating.
5. Go to bed on time
For every hour late that you go to sleep late, your BMI increases by 2.1 points. Sleeping on time keeps a tab on your metabolism. A greater number of calories and fat is burned with the greater number of hours rested, as opposed to getting a fewer number of hours to sleep. So get those eight hours of sleep!
Foods To Avoid In Order To Get Rid Of Belly Fat
Say no to these 8 things if you want a flat tummy
Refined sugar helps to raise the insulin level in the body which promotes the storage of fat. It also affects the immune system and makes it harder to fight off germs and diseases. So, think about your waistline the next time you reach for an extra slice of cake.
2. Aerated drinks
Aerated drinks contain empty calories that add excess weight, not to mention the large amount of sugars. This sugar comes in the form of fructose and other additives. This particular sugar is not easy to burn off, especially in the mid-section. Diet sodas also contain artificial sweeteners that contribute to bad health.
3. Dairy products
Gas is usually a symptom of lactose intolerance which may be mild or severe. If you are feeling bloated, limit your intake of, cheese, yoghurt, and ice cream. If you notice a difference, opt for lactose-free milk.
If you cannot cut meat out of your diet, reducing its intake is a quick way to shed some extra pounds.
Alcohol slows your metabolism by depressing the central nervous system. A British study found that when alcohol was added to a high-fat, high-calorie meal, less dietary fat was burned off and more was stored as body fat. Hence, it’s best to wash down your meals with water instead of a glass of red.
Refined carbohydrates such as bread, potatoes and rice create a surge in insulin that in turn drives down your resting metabolic rate. Also, when people cut carbs, their appetite goes down and they lose weight.
7. Fried foods
French fries may be your favourite snack, but they are greasy and have very little vitamins and minerals or fibre. Instead, fried foods are loaded with sodium and trans-fat which manifests itself in your stomach.
8. Excess salt
Sodium usually prevalent in processed foods due to its ability to preserve and add to taste, is one of the biggest contributors to a rounded stomach. It causes water retention and can lead to a bloated stomach. Sodium can also dangerously alter your blood pressure when consumed in excess.
Foods That Fight Belly Fat
Here’s a list of your secret weapons to fight that bulge
Filled with potassium and magnesium, bananas curb bloating that is caused by salty processed foods. They also increase your metabolism by regulating your body’s water balance.
2. Citrus fruits
Similarly, the potassium in citrus helps combat bloating and the antioxidants fight inflammation, which is associated with belly-fat storage. Since a key part of beating the bulge is proper hydration, adding lime or an orange wedge to your water can help in ultimately slimming down.
Oats contain insoluble fiber and some carbohydrates that help in curbing hunger, while also providing enough strength for a better workout and reduce fat content in your body. However, ensure you buy flavorless oats one as flavoured oats contain sugar and chemicals.
Eggs are rich in protein and low in calories and fat. They also also contain an amino acid called leucine, which acts as a catalyst in burning extra fats. Having one boiled egg daily will help burn belly fat.
Nuts keep you full for a longer time. Besides, they are good fats that do not add to your calories. Nuts are also a good source of nutrients for vegetarians. Full of omega-3 fat, they increase energy and metabolism.
Exercises Effective In Losing Belly Fat
When you think of losing belly fat, you might imagine yourself wearing a bikini on the beach. You have the perfect six-pack, the big muscles in your upper arms, and the tiny waistline. Most people are actually pretty surprised if you tell them that this look is not really possible to achieve naturally. Some exercises make it easier for you lose weight on specific areas, but overall, there is no magic or quick solution to lose belly fat. In this article we will try to explain how losing belly fat works and what exercises can help you lose fat in your abdominal area or just make your belly look slimmer. 5 moves that will give you defined abs:
1. Head outdoors
It’s relatively easy to get rid of belly fat through aerobics. Outdoorsy exercises like running, biking, swimming or anything else that increases heart rate will melt the fat faster. According to a study from Duke University, jogging the equivalent of 12 miles a week can help you lose belly fat.
Any other calming exercise will do the trick. A study revealed that post-menopausal women who did yoga for 16 weeks lost substantial amount of belly fat. Also, relax. If your stress levels are low, it decreases the amount of cortisol, which is linked to visceral fat.
3. Interval training
When you exercise in small bursts with resting periods in between, you improve muscle quality and build endurance. So run at top speed for 20 seconds, then slow down to a walk. Repeat 10 times. You may also consider climbing stairs or going for brisk walks just to break the monotony.
4. Do cardio
Do exercises which burn calories quickly and help in losing fat from all over the body and eventually the tummy. Go for a run and time it. Once your cardiovascular stamina improves, the amount of time you take to run a mile will decrease. Overall, do cardio thrice a week.
5. Avoid crunches
While ab crunches build muscles, they get hidden under the flab and they actually end up making your stomach look bigger as the abs get thicker. Strengthen your back muscles instead. It will build your posture and pull the belly in. Do planks, squats or side stretches.
6 Simple Ways to Lose Belly Fat, Based on Science
Losing abdominal fat, or belly fat, is a common weight loss goal.
Abdominal fat is a particularly harmful type. Research suggests strong links with diseases like type 2 diabetes and heart disease.
For this reason, losing this fat can have significant benefits for your health and well-being.
You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches (102 cm) in men and 35 inches (88 cm) in women are known as abdominal obesity (2).
Certain weight loss strategies can target the fat in the belly area more than other areas of the body.
Here are 6 evidence-based ways to lose belly fat.
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.
Numerous studies have indicated that excess sugar, mostly due to the large amounts of fructose, can lead to fat building up around your abdomen and liver (6).
Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat.
Some believe that this is the main process behind sugar’s harmful effects on health. It increases abdominal fat and liver fat, which leads to insulin resistance and various metabolic problems.
Liquid sugar is worse in this regard. The brain doesn’t seem to register liquid calories in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories.
A study observed that children were 60% more likely to develop obesity with each additional daily serving of sugar-sweetened beverages.
Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks. This includes sugar-sweetened beverages, sugary sodas, fruit juices, and various high sugar sports drinks.
Read the labels to make sure products do not contain refined sugars. Even foods marketed as health foods can contain significant amounts of sugar.
Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
2. Eat more protein
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.
Not only can protein help you to lose weight, but it may also help you to avoid regaining weight.
Protein may be particularly effective in reducing abdominal fat. One study showed that people who ate more and better protein had much less abdominal fat.
Another study indicated that protein was linked to a significantly reduced chance of abdominal fat gain over 5 years in women.
This study also linked refined carbs and oils to more abdominal fat and linked fruit and vegetables to reduced fat.
Many of the studies observing that protein helps with weight loss had people getting 25–30% of their calories from protein. Therefore, this may be a good range to try.
Try increasing your intake of high protein foods such as whole eggs, fish, legumes, nuts, meat, and dairy products. These are the best protein sources for your diet.
When following a vegetarian or vegan diet, check out this article on how to increase your protein intake.
If you struggle with getting enough protein in your diet, a quality protein supplement – like whey protein — is a healthy and convenient way to boost your total intake. You can find plenty of protein powder options online.
3. Eat fewer carbohydrates
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.
More than 20 randomized controlled studies have now shown that low carb diets sometimes lead to 2–3 times more weight loss than low fat diets.
This is true even when those in the low carb groups are allowed to eat as much as they want, while those in the low fat groups are calorie restricted.
Low carb diets also lead to quick reductions in water weight, which gives people fast results. People often see a difference on the scale within 1–2 days.
Studies comparing low carb and low fat diets indicate that low carb eating specifically reduces fat in the abdomen and around the organs and liver.
This means that some of the fat lost on a low carb diet is harmful abdominal fat.
Just avoiding the refined carbs — like sugar, candy, and white bread — should be sufficient, especially if you keep your protein intake high.
If the goal is to lose weight fast, some people reduce their carb intake to 50 grams per day. This puts your body into ketosis, a state in which your body starts burning fats as its main fuel and appetite is reduced.
Low carb diets have many other health benefits besides just weight loss. For example, they can significantly improve health in people with type 2 diabetics (24).
4. Eat fiber-rich foods
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.
This gel can dramatically slow the movement of food through your digestive system. It can also slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite.
One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of around 4.5 pounds (2 kg) over 4 months.
One 5-year study reported that eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity.
This implies that soluble fiber may be particularly effective at reducing harmful belly fat.
The best way to get more fiber is to eat a lot of plant foods, including vegetables and fruit. Legumes are also a good source, as well as some cereals, such as whole oats.
You can also try taking a fiber supplement like glucomannan. This is one of the most viscous dietary fibers, and studies suggest it can help with weight loss.
It’s important to talk to your healthcare provider before introducing this or any supplement to your dietary regimen.
What Foods Help Burn Belly Fat?
To reduce abdominal fat, try lowering carbohydrates and increasing protein and fiber intake. Learn the foods and ingredients that can help you lose belly fat below.
Research indicates that people who followed a low-carb diet had a smaller waist circumference in five years than those who didn’t. To reduce abdominal fat, try lowering carbohydrates and increasing protein and fiber intake. Also, eat gut-friendly foods and plenty of healthy fats. People may add apple cider vinegar and plenty of green tea to their diets. Changing your diet won’t necessarily mean losing weight first. However, eating certain foods and sticking to a regular workout routine can help with weight loss.
What Should I Eat To Lose Belly Fat Overnight?
To aid in your weight loss journey, eating the common foods below, coupled with a regular workout routine, can help you lose weight and shed belly fat:
- Resveratrol: It can be found in abundance in fruits, peanut butter, and dark chocolate. This slows down fat accumulation in the body.
- Red fruits: The deeper the color, the more effective they are at turning off obesity genes. Red fruits, such as apples, can be some of the healthiest foods to eat.
- Choline: Researchers believe it turns off the genes for visceral fat gain. This nutrient is commonly found in eggs.
- Spices and flavors: Cinnamon and ginger may help reduce swelling and slow down fat genes.
- Oatmeal: Oatmeal is a great way to start the day and if it is a little sweet it may satisfy a person’s sweet tooth. Beans, rice, oats, and other fiber can work with the gut bacteria to turn off genes for diabetes.
- Extra plant protein: It can be found in soy or split peas or nuts and seeds, such as almonds, pecans, or sunflower seeds. Also, a plant-based protein powder can be added to any smoothie for extra calories.
- Lean meat: It can help keep the metabolism high. Lean meats include skinless chicken breast, the white meat part of the turkey, or the lean cuts of beef.
- Leafy greens, green tea, and bright vegetables can help reduce swelling and turn off fat-storage genes. Bright, colorful vegetables also add color and crunch to the meal plan. Drinking green tea has also been shown to reduce visceral fat. Green tea is low in calories and contains epigallocatechin gallate (EGCG), which studies indicate that it effectively reduces belly fat.
- Following a low-carb diet also means consuming more protein. Studies indicate that a diet rich in high protein foods, such as eggs, fish, seafood, legumes, nuts, meat, and dairy results in overall less abdominal fat, more satiety, and an increased metabolic function.
- Adding fiber-rich foods to meals is also a key in keeping off the body fat. Good sources of fiber are foods, such as legumes, oats, psyllium husk, chia seeds as well as vegetables and fruit.
- Studies show that strains of the Lactobacillus family can also help reduce abdominal fat. The research indicates that eating yogurt with this strain reduced body fat by three to four percent in six weeks.
- Fatty fish rich in omega-3 fatty acids helps reduce visceral fat. Research shows that having two to three servings of salmon, herrings, sardines, mackerel, and anchovies per week can significantly reduce liver and abdominal fat.
- Some studies show that drinking apple cider vinegar reduces body fat stores. The best way to take it is with water because undiluted vinegar can erode tooth enamel. It is also recommended to take it first thing in the morning to help flush out toxins and cleanse the liver.
What Is The Best Diet To Follow For Weight Loss?
According to research, the Mediterranean diet may aid in weight loss and promote better control of blood glucose (sugar) levels. It also reduces the risk of depression, stroke, and Alzheimer’s disease, and levels of inflammation (a risk factor of heart attack). Additionally, there is no need to count calories when following this diet.
The Mediterranean diet focuses on:
- Olive oil, which is rich in healthy omega-3 fatty acids
- Whole grains
- Fish (at least a couple of times a week)
- Flavorful herbs and spices
- Occasional poultry, eggs, red meat, and a glass of wine
- Cheese and yogurt in moderation
Example of Mediterranean diet plan:
- Breakfast: Smoked salmon or a slice of whole-grain toast with half of a mashed avocado.
- Lunch: Gazpacho soup or a spiced lentil salad.
- Dinner: Penne pasta with roasted cherry tomatoes, olives, capers, and pine nuts.
Having a glass of wine in moderation is fine. Poultry, eggs, red meat, cheese, and yogurt may be added to the diet once a week. People should enjoy food and wine in moderation when socializing with friends and family during meals as part of the prescription.
Mediterranean diet is recommended for:
- Short- and long-term weight loss
- Effectively preventing cardiovascular disease
- Effectively preventing diabetes
- Its ease of compliance
- Complete nutrition and calorie intake
- Preventing other health risks