The sagging fat on the middle of yourbelly , must be a source of huge embarrassment for you, ain’t it?
You have taken the leap, you are going to the gym, you are avoiding fat, you are not binging on carbs, then why doesn’t the bulge recede?
Belly fat is as stubborn as fat gets. It is the easiest to put on and the hardest to get rid of.
There is a reason for it.
Some fat cells in your body are extremely difficult to mobilize and burn. These cells are accumulated in your belly, hip and thighs. This is why losing weight from torso is the toughest task. They accumulate in that region and make sure that lay a fat solid foundation to annoy us for the rest of our life.
But it is important to get rid of belly fat, not just for the sake of self-worth, but because central obesity is an open invite to several metabolic abnormalities such as diabetes, metabolic syndrome, reproductive disorders, hormonal imbalance, and even heart disease. If you don’t get rid of the pooch, you are making a poo out of your health.
Exercise can help burn the fat but with belly fat you will have to do a lot more. There are some amazing natural foods that burn belly fat.
Foods That Burn Belly Fat
Here are top 22 fat burning foods that actually work.
When it comes to losing belly fat, nothing beats green tea. As you sip green tea, you are getting rid of belly fat and the chances of gettingcancer and heart diseases. A study published in Journal of Nutrition says that if overweight or obese people add green tea and a little physical activity, say an evening stroll, in their routine, they can get rid of abdominal fat.
Green tea contains catechins which are powerful antioxidants that increase metabolism and the rate at which liver burns fat. In the study, the participants were given green tea and non-green tea beverage and did about three hours of moderate-intensity exercise, i.e., walking, per week. By the end of 12 weeks, green tea drinkers were able to get rid of 7.4% more belly fat than non-green-tea drinkers.
If you want to get rid of belly fat, drink 4-6 cups of green tea per day and get your legs moving.
2.Oatmeal & Barley To Lose Belly Fat
Replace white rice with oatmeal and barley and you will take a huge step towards getting rid of your tummy fat, says a study published in American Journal of Clinical Nutrition.
In the study, the participants were put on a low calorie diet and divided into two groups; one group was told to avoid whole-grain foods, the other to get grain servings from oatmeal, barley, brown rice and whole wheat bread. At the end of the study, participants in both groups lost weight but those who chose oatmeal and barley lost more belly fat.
Oatmeal and barley are also rich sources of fiber and do not spike glycemic index, as white rice does.
So a good rule of thumb, is to add plenty of whole-grain foods in your diet.
In your fight against belly fat, avocado is your best friend.
Rich in fiber and nutrients, avocado keeps hunger at bay and gives you satiety It is also rich in mono-saturated fatty acids, particularly omega-3 fatty acids (20 gm per berry) and oleic acid that aid fat burning and weight loss.
Avocado causes a drop in cholesterol, reduces hunger pangs and dissolves belly fat. One tablespoon of avocado oil contains 10 g of monounsaturated fat and about 120 calories.
A 2013 Penn State Universitystudy reported that a daily consumption of 40 g – that’s about three tablespoons – of oleic oils for a month results in about 1.6% loss of belly fat.
Another study, published in journal Diabetes Care found that a diet rich in monounsaturated fat down regulates certain fat genes and prevent fat from accumulating around the body.
4.Cucumber To Lose Belly Fat
Cucumber, the king of summers, will fire up your metabolism to burn your stomach fat. With about 96% of water in its cavalry, cucumber is a low-calorie food that satiates hunger and gives a feeling of fullness. One cucumber contains 45 calories. Add a cucumber to your daily diet to get the most out of it.
If you want to shrink your belly, it is time to go (to) nuts. Rich in good fat, proteins and fiber, nuts are waist-friendly foods that should be a “must” in your diet. Walnuts, almonds and pine nuts reduce insulin sensitivity and help reduce the muffin top. Walnuts are rich in omega-3 fatty acids which are the best source of fat. The delicately-flavored almonds, on the other hand, are rich in calcium, vitamin E, biotin, copper, phosphorous, magnesium and fiber. Together, walnuts and almonds are considered the world’s healthiest food. Add fish and leafy green vegetables to your diet and you have the list of most nutritional foods in the world.
A Yale University research shows that eating 56 g (about 4 tablespoons) of walnuts daily not only dissolves belly fat but also improves several body functions including blood pressure, insulin resistance and lipid panel.
Many people, such as myself, wrinkle nose at the mention of fish because of the unavoidable pong that accompanies it. But the benefits of fish far outweigh those of any other food we consume. I mean seriously, doctors recommend you eat fish, nutritionists suggest you eat fish, even your mom insists you eat fish and she happens to have the knowledge the former two don’t.
Nutritional value of fish is an incontrovertible fact. Fish, such as salmon, mackerel, tuna or herring, have healthy fats (called polyunsaturated fatty acids, or PUFAs), proteins, sodium, potassium, calcium, iron and vitamins. Fish oil reduces abdominal obesity by changing fat oxidation and energy expenditure and increasing the programmed cell death (adipocyte) of fat cells.
A 2015 meta-analysis by Shanghai Jiao Tong University, China, published in PLoS, reported that overweight or obese individuals with abdominal obesity can benefit from the PUFAs present in fish. Those who do not like fish can benefit from fish oil supplements.
Experts suggest you eat fish twice a week. If you can’t, take fish oil capsules.
My personal favorite and the guaranteed food to burn the fat. Lemons are my go-to-saviors each time my bulging fat shames me. Lemons are a day-saver and natural anti-obesity agents.
So, how does lemon help burn abdominal fat? Studies have shown that lemon is rich in polyphenols that boost the levels of enzymesthat promote the oxidation of fat cells.
Replace sweetened beverages with water and lemon. Squeeze half a lemon in a glass of water twice a day to cut down on belly fat. Lemon also boosts metabolism; it is better if you take it first thing in the morning.
Another plus of lemon is that it is rich in vitamin C which gives your skin a glow
are plant-based natural belly-fat fighters. They are one of the best sources of omega-3 fatty acids and help melt belly fat. Chia seeds also reduce stress hormone levels.
Cortisol, the stress hormone, tends to accumulate fat in the body by promoting insulin resistance and cravings for foods.
Chia seeds are tasteless and can be added to cereals or taken with water. You can also sprinkle a teaspoon over salads or yoghurt.
Produced from the flesh of coconut, the edible coconut oil is considered a super food because of its multiple health benefits, one of which is reduction in belly fat.
A Brazilian study has also found that if you consume just one ounce (30 ml) of coconut oil a day, you can get rid of belly fat. Coconut oil contains essential saturated fats which are helpful for long term weight loss.
10.Blueberries To Lose Belly Fat
A University of Michigan study showed blueberries to be beneficial in reducing belly fat. The study was conducted in rats that were fed either high- or low-fat diet with blueberries for 90 days. All rats lost weight but the abdominal obesity loss was greater in rats that were fed low-fat diet.
Researchers concluded anthocyanins-phytonutrients in blueberries may have played a role in reducing belly fat. They also suggested that we should take one cup of blueberries every day.
These are sly vegetables that belong to the onion family (Yes! They have families too). Leeks are rich in manganese and help fight bloating and menstrual cramps. Bloating is one of the main reasons of squishy tummy. Take about a half cup of leeks for a few days and see a difference in bloating. Once bloating ebbs away, the waist line reduces.
The black beans improve digestion and mobilize fat cells. The tasty legumes also delay hunger pangs and make you feel full for a longer duration. If you are considering getting rid of love handles, adding black beans to your dish-list is a must.
Black beans are rich in potassium, dietary fiber, proteins, calcium and multivitamins. A half cup of black beans contains a little above 300 calories.
Eat beans and legumes daily to give your belly fat a tough fight. Not just that, beans also lower high blood sugar, and blood pressure. They even reduce the risk of heart disease.
This summer bliss not just quenches thirst; it is also nature’s defense against belly fat. A watermelon contains a little more than 80 percent water and we all know what water in fruits and vegetables mean – it keeps you fuller for a longer duration and reduces the cravings for food.
The good news is that watermelon contains few calories – a cup contains no more than 45 calories. Imagine how many calories you are saving if you replace your lunch with a cup of sliced watermelon. Your belly will be absolutely thankful if you do so.
Watermelons are dubbed the healthiest fruits in the world. The energy-dense fruits contain L-citrulline, a precursor of amino acid L-arginine, tThis amino acid converts into nitric oxide which is a powerful neurotransmitter and helps blood vessels relax. When blood vessels are relaxed, blood circulation is improved. Arginine also helps with fat loss.
Watermelons are also a great source of vitamin C. Give your immunity and skin a chance to say thank you! too.
If you are thinking that watermelon burns fat, you are wrong. It just delays the intake of food by keeping you satiated for longer, which is not really a bad deal after all, is it?
14.Low-Fat Milk, Yogurt & Swiss Cheese
Do you know there is a correlation between low-fat dairy intake and enhanced body composition? A multi-institute Spanish review, published in journal Nutrition Review, found that when you are low on calcium, your body releases hormones to optimize the use of as much calcium as possible. At the same time, body accumulates fat, particularly central fat, as a defense mechanism.
If you consume low-fat dairy products such as skimmed milk, yogurt and Swiss cheese, you will replenish the lost calcium in your body. At the same time, your efforts for weight loss and belly fat loss will pay off.
Yogurt is the perfect blend of calcium, B vitamins and proteins.
Add 2-3 servings of low-fat dairy product to your diet to steady the weight loss. One serving is 3/4th cup of yogurt, 1.5 oz of cheese, and one cup of milk.
Legumes contain iron, potassium, B-vitamins, protein and fiber. Protein builds up muscle mass, fiber keeps you full and lowers blood cholesterol levels, iron makes blood; potassium is critical for heart function and keeps blood pressure in control and B-vitamins keep your body energized and healthy like a well-oiled machine. Together, all of the nutrients not only meet the majority of your body needs, they are also extremely healthy and help lose and maintain weight in the healthy window.
Legumes are a versatile food that you can add to salads, bake into muffins or cook as the main dish. They have a low glycemic index which means they keep blood sugar low and reduce omentum (belly) fat.
So how many legumes you need per day to get the perfect stomach? A half to one cup of beans a day should do! Authority Nutrition says you should make an effort to consume high-fiber foods such as legumes every day. Rinse them thoroughly though to remove flatulence-causing sugars.
Turmeric, mah favureet (I had it in my mouth just about now), is a powerful obesity-fighter. Curcumin, the golden-hued active ingredient in turmeric, is considered a natural solution to obesity, including midsection fat. Curcumin directly interacts with fat (adipocytes), pancreatic, and hepatic cells and is said to affect the composition of fat cells in the body and help activate calorie-burning process. Curcumin suppresses pro-inflammatory transcription factors and reverses several complications related to obesity including insulin resistance, excess blood sugar (hyperglycemia), and high blood lipids (hyperlipidemia).
Studies have shown that turmeric curcumin possess a variety of properties including antiviral, anti-inflammatory, antibacterial and antifungal. Curcumin is a whole-body solution to a number of inflammatory conditions including common cold. In fact, curcumin tablets may soon be in market to fight off inflammatory conditions. Research has shown that obesity, too, is a proinflammatory disease.
A half teaspoon (1-3 gm) should suffice a day. You can add turmeric to orange juice, milk or honey to flavor it up.
Vegetarians can vouch for the belly-reducing effect of green vegetables”). Full of yummy nutrients and minerals, leafy green vegetables are tremendously low in calories but remarkably fulfilling. If you want to reduce belly fat, fill your plate with green leafy vegetables such as kale, spinach, mustard greens, broccoli, and lettuce. Vitamins and minerals present in vegetables help de-gas and de-bloat.
Here comes the unique spice that is one of the best fat burners. It is also easily available in the kitchen. Cinnamon also reduces blood sugar and may also stave off type 2 diabetes in regular users.
Cinnamon contains anti-oxidants and the active ingredient, cinnamaldehyde acts as an agonist on transient receptor potential-ankyrin receptor 1 (TRPA1) reducing food intake and stimulating metabolism and increasing gastric emptying rate. In a 2012 study, one group of mice was fed cinnamaldehyde, the other was control. After a month, the group containing cinnamon demonstrated loss of visceral fat.
Use cinnamon daily in your diet or you can take cinnamon capsules.
19.Eggs To Lose Belly Fat
When it comes to cutting calories while eating healthy and protein-rich food, nothing can replace eggs.
Egg white is rich in proteins that speed up your metabolism helping burn more calories. An egg is low in calories, i.e., 85 kcal. Add eggs to your breakfast as they help restrict daily calorie intake and aid in weight loss. Replace carb-rich snacks with hard-boiled egg. Eggs provide protein and vitamin D.
This delicacy helps get rid of bad cholesterol and boosts your immune system. Pears are rich in fibers and help metabolize fat cells.
Now comes everyone’s favorite – dark chocolate – which apart from being the gastronomic delicacy is also a fat-burning sweet. A 2013 study at University of Tor Vergata, Rome, showed that a dark chocolate a day can help reduce belly fat within a week. Now can’t say no to this offer, can we?
An apple a day keeps the fats away. Packed with fibers (12%), apples make you feel full and prevent overeating. One apple contains only 65 calories. It also contains several vitamins and minerals such as vitamin C (10%), vitamin A (1%), calcium (1%) and iron (1%).
Apples practically contain no saturated fat, cholesterol and sodium but it contains a lot of sugar, about 13 g. Nonetheless, it’s always a better swap for junk food or snacks.
Now don’t start consuming all these 22 items at the same time. If you were planning on doing that then wait for our next feature titled “How to smarten up your mind”.