Belly fat does not just make you look bad but it is more serious than that.
Belly fat is very dangerous for overall health. Having lots of fat in the abdominal area is strongly associated with diabetes, heart disease, and insulin resistance. It can affect anyone, irrespective of age, genetics, etc. Now, we need to identify the reasons behind this unwanted belly fat. It can be due to genetics, hormones, poor nutrition, poor sleep, sugary beverages, and alcohol and so on. So, you need to address the issue immediately by eating foods that help mobilize this stubborn fat. Fortunately, there are lots of proven foods that beneficial to target fat in the belly area.
If you think that you’re making smart moves to lose belly fat still the scale isn’t moving the way you want, it’s time to reconsider your diet plan. You should start by cutting back on ultra-processed foods, sugary drinks that can increase bloating.
Vegetables, fruits, seeds, nuts, fish, whole grains, and other foods loaded with fiber and protein will keep you fuller longer and because of their nutrient-powered magic, they will help you to get rid of unwanted belly fat.
Losing belly fat has huge benefits for your health and can help you live longer.
Why Does Fat Accumulate Around Your Belly?
There may be lots of reasons, some of them are…
Hormones have a significant impact on determining fat distribution in the body. Hormonal imbalance may lead to an increase in hunger, slow metabolism, and increased stress levels, leading to belly fat accumulation.
If obesity runs in your genes that may be the reason you are more prone to accumulating fat in your belly area.
Stress can be another reason which leads to accumulating belly fat. Stress may result in increased cortisol levels or increase your food consumption. Which further may cause more belly fat.
Lack of Sleep
If you are not having a good sleep, it will increase the production of stress hormones in the body, which can lead to overall weight gain.
Sugary Foods and Beverages
Sugary foods and beverages are devils for your body. They contain high amounts of additives, preservatives, and artificial colors, which are major causes of belly fat.
Alcohol is injurious to health. When you consume alcohol, it is broken down into sugar in the body, and the excess sugar ultimately converted to fat. Excess sugar from alcohol may also lead to inflammation and inflammation-induced abdominal obesity.
Tran’s fats are those unhealthy fats that are found in processed and fried foods. They tend to accumulate fat in the belly region, slow down fat metabolism, and increase the number of harmful radicals in the body.
Lack of Physical Activity
This is another main issue which you should consider strictly. Late-night siting jobs, lying on the bed, and not involved in any physical activity, pushing people more and more toward obesity and obesity-related diseases.
Protein is a primary factor for overall good health. If you are not having enough protein diet, it can be harmful when it comes to losing belly fat. Proteins are the basic building blocks. They are responsible for everything from your hair to the muscles and hormones. Protein deficiency in your diet can lead to high stress and inflammation, increased toxicity, and slow metabolism.
Low-fiber diets can also lead to excess body fat, especially in the belly area. Some of the low-fiber foods are white rice, flour, and peeled fruits.
So, these are some of the reasons mentioned above because of these fat tends to accumulate in your belly.
Top Foods That Will Help You Lose Belly Fat
Peanut butter is fully loaded with protein and fiber. You can easily make yummy snacks with peanut butter, have it and stay satisfied.
Chickpeas contain plant-based protein, fiber, immune-boosting antioxidants, and bloat-busting minerals. You can use chickpeas in making delicious soup, salads, and side dishes.
A cup of peas has approx. 8 grams of protein and many key bloat-reducing nutrients. It also has vitamin C, magnesium, potassium, and iron, nearly all of what you need daily.
It has more fiber than quinoa and more potassium than a banana. You can use pumpkin puree for snacking and cooking purposes. Add pureed pumpkin to unsweetened yogurt with cinnamon and chopped pears for a nutritious dessert. Whenever you feel like craving for sweets try this the next time.
Potatoes, Yes! Baked white potatoes are an excellent source of potassium, which can help beat the bloat and counterbalance sodium. Potatoes also got filling fiber, help you stay fuller for a long time. Potatoes are a nutrient-dense food as long as you don’t fry them.
Mineral-packed seeds like sunflower and pumpkin give lots of immune-boosting zinc and make you fill fuller.
Walnuts and Almonds
Making your diet a little nuttier could help you lose belly fat. Nuts are waist-friendly addition to your diet, as long as you don’t go overboard. Their fiber, protein, and good fat, which may increase the body’s sensitivity to insulin, aiding weight loss. Walnuts are one of the best vegetarian sources of omega-3 fatty acids, and almonds provide extra benefits in the form of fat-busting calcium.
People who consume more nuts as a snack may have lower abdominal fat than those who munch on carb-based treats.
Oats and Whole Grains
Enjoy delicious oatmeals instead of white rice, you could be on your way to shedding dangerous belly fat. If you start eating foods such as whole-wheat bread, oatmeal, barley, and brown rice will definitely lose more abdominal fat.
Berries are fully packed with fiber and antioxidants. And the positive side is that they contain less sugar than most fruits. This combo makes them a satisfying and healthy choice.
You can even eat whole or chopped olives and can be added to pizzas and other dishes.
The oil can be used as a medicine, cooking, dip for bread, for frying, or as a salad dressing.
The people who consume olive oil daily, are less likely to develop cardiovascular diseases, including hypertension (high blood pressure), stroke, and hyperlipidemia (high blood cholesterol and triglyceride levels).
Coconut oil has a huge impact on blood lipid levels and may even help reduce tummy fat. It is loaded with healthy fats. It reduces bad blood cholesterol levels, improves digestion, and boosts overall immunity while helping keep you full. You should use edible grade coconut oil for cooking.
You should include protein in every meal, especially breakfast. Eggs are easily available everywhere and inexpensive solution.
Breakfasts with high protein, especially ones that include eggs, have been linked to weight loss, reducing belly fat in the process. You can add eggs to salads, combine them with 100% whole-grain toast and veggies for a hearty breakfast.
Beans and Lentils
Beans and lentils are filled with fiber and plant-based protein, plus minerals and B-vitamins. Beans reduce bloat by aiding your nervous and muscular systems, helping you build lean body mass.
Low-Fat Milk, Low-Fat Yogurt
Don’t forget Dairy!!!
You should include dairy products in your daily routine diet, including low-fat milk, cheese, and yogurt, which are the preferred sources of calcium. Eating these dairy products will surely help you in losing weight.
Avocados are the fruit with monounsaturated fats which are heart-healthy and filling, reducing the urge to look for processed foods later on.
Bananas are filled with potassium and magnesium. Potassium presents in bananas is good for your heart health and blood pressure. Bananas also aid digestion and help overcome gastrointestinal issues. Bananas are an instant source of energy. One can easily make a snack with a tablespoon of nut butter, or chop it into your morning cereal.
Coffee and Green Tea
Green tea not only be fighting cancer and heart disease, but you can also lose your belly fat. Catechins present in green tea increase metabolism and the rate at which the liver burns fat. To gain maximum benefits one can drink 2 -3 cups of green tea in a day.
Another win for your morning cup is caffeinated coffee which keeps things moving through the digestive tract.
Tomatoes, carrots, cucumber, onions, and other salad foods, all help you stay hydrated due to their high H2O content.
Especially, citrus Fruits like grapes, lemon, lime, Amla, Oranges, etc. Citrus fruits are a great source of vitamin C. Moreover, they are rich in plant compounds that have several health benefits, including anti-inflammatory and antioxidant effects.
Sweet potatoes are mineral-rich and fiber-full properties make them bloat-beating all-stars.
Herbs and Spices
I would recommend flavor foods with herbs and spices over high-sodium staples whenever possible. Some of the herbs and spices are basil, cilantro, rosemary, sage, tarragon, mint, oregano, and black and red chili peppers.
Chili peppers, green chili, and red chili are loaded with vitamin C and capsaicin that help increase the metabolic rate and burn the fat faster. Including these chili peppers in your meal will help you lose weight and also manage the flab in your belly region. You can add cayenne pepper, red chili flakes, and green chilies to your salads, omelet, and pizza even. They will not only enhance the taste but can also make you slim.
Mushrooms are great sources of vitamin D. They have low calories and high water content. You can easily make mushroom soup or add them to salads and sandwiches to make delicious dishes without worrying about calories.
Having a cup of soup before meals help reduce the number of calories you consume. Which results in preventing fat accumulation in the belly region. You can make soups at home by adding the vegetables you like the most, to reap the maximum benefits.
Broccoli is one of the best food for burning belly fat. Along with reducing obesity, it will also reduce the risk of cancer. The phytonutrients present in broccoli will help flush out the toxins, reduce inflammation, boost metabolic rate, and improve your body’s immunity. You can enjoy blanched or grilled broccoli with salads and soups to help get a toned and flat belly in no time.
Another very important and popular section is herbal products. There are lots of herbal products available in the market these days. Herbal products are free from any chemicals, fillers, and no added preservatives.
Shree Herbal India is one of the most trusted online platforms where you can easily buy these products.
One can easily lose weight and unwanted fat very fast by using these products.
The Bottom Line is that to get rid of unwanted belly fat is not that much tough that it seems to be. Though it will not go away in a day. Determination is the key to success. Just a few changes in your daily diet and you will see results for sure. You should keep your goals realistic. Going on dieting, ditching your favorite food and exercising too vigorously may make you weak and lead to weight gain or some serious health problem. Take care!!!