Belly fat is a common issue for most people. It stops us from wearing what we want to and eating what we desire. Knowing the reasons why belly fat accumulates can serve as a powerful step forward for those who want to cut down on it. Eating the right foods goes a long way towards efforts to burn belly fat faster. Let’s see why and how to win the battle of the bulge.
Why Does Fat Accumulate on the Belly?
There are diverse reasons why women acquire fat around the belly. One of these is due to hormonal changes after menopausal symptoms. With hormonal changes, the metabolism becomes weaker resulting accumulation of fat on the belly.
Another reason is the genetic factor. In case obesity runs in the genes, it will take place and it cannot be helped. Excessive calorific intake transforms into fat and calories, so the more junk food you eat, the fatter you get. Stress is another indicator of belly fat accumulation. As it is human nature to eat more during stressful times, this tends to add up the calorific intake. Another factor influencing belly fat is a lack of sleep which results in the gas formation and puffing up of the belly.
How Does Food Lead To Belly Fat?
Carbs, rich proteins, and fatty foods serve as catalysts for producing energy to perform multiple functions. Excess fat is stored in the cells of the body. When it comes to fatty foods, the adipose cells run out of space to store the fat and place them in the linings of the muscle instead. These can be found in the chest, waist and hip area. Eventually, you end up with belly flab. Losing additional fat from the areas of the body which are tough to slim down is the largest concern. Before exercising, proper diet is required to reduce belly fat. Diet and exercise combination burns more calorie than is consumed. Most people resort to fatty foods and fast food items. But if your waistline matters to you, you need to give up on high-calorie fast foods. Additionally, you need to eat foods that burn belly fat. Here are your best options.
Top 40 Belly Fat Burning Foods
These have a very low calorific value, and are rich in minerals and vitamins. This is an essential food for burning belly fat in your diet. Citrus fruits like kiwi, lemon, fresh limes and orange are the top choice for burning fat, boosting the metabolism and acids present in the fruit burn belly fat faster. Other fruits which burn belly fat include apple, grapes, watermelon and strawberries.
These are rich in mineral and water content. The calorie count is lower than fruit. This makes it a welcome addition to the diet as belly fat reducing foods. These veggies have zero fat and are rich in minerals and include cabbage, broccoli, spinach, beans, peans and tomatoes.
These are rich in a type of protein called amino acids. They are low on calorific value and fat. Boiled lentils are a wonderful choice for a healthy diet. Eat right to reap the benefits
These include insoluble fiber and some carbs that cut down on hunger. This gives strength for a stronger, healthier body and a better workout. Reduce the fat content in your body by opting for healthy oats. Choosing a bowl of oats with low fat milks the best option. Choose flavorless oats. Flavored ones are rich in artificial preservatives and contain a lot of sugar, adding to the calorific value.
#5 Almonds and Walnuts
These are a wonderful option for keeping you satiated. Additionally, these are good fats that do not add to calories. Nuts in particular are a wonderful source of nutrients to burn fat for those who are vegan. Rich in Omega 3 Fatty Acids and increasing energy and metabolic rate at which calories are burnt, these nuts are the right choice for burning the belly fat.
This is a protein rich source of minerals and antioxidants. This amino acid rich food contains a particular type called leucine which serves as a catalytic agent for burning the belly flab. Eggs are low in calories and fat too.
Salmon, mackerel as well as tuna are rich in not just protein, but good fatty acids too. They contain Omega 3 fatty acids and mono saturated fats. These are good fats which burn the belly fat, by increasing the metabolic rate.
Yes, H20 is very important for increasing the metabolic rate and burning fats.
#9 Non Sugar Foods
All fattening, fast foods or processed items high in sugar can also create a lot of belly fat. This can create a real problem when it comes to belly fat. So cutting down on these is as important as eating the right foods.
#10 Whey Proteins
These proteins can be consumed on supplements to lower weight. The fats are burnt and muscles are created. Don’t starve but opt for a healthy diet to get a flat belly.
With less sun exposure, vitamin D intake from food is extremely critical. For this reason, mushrooms generate vitamin D so that your belly fat fighting meals are in place.
#12 Spicy Chili Peppers
These peppers contain capsaicin which increases satiety and decreases calorific consumption. This helps in burning fat. The capsaicin can be sprinkled in the form of chili pepper or ground cayenne or beverages such as lemon water or tea, cooking hot peppers into dishes and gravies.
#13 Sea Veggies
Some of the most well known marine veggies are nori, wakame, kombu, hijiki and arame. With Omega 3 fatty acids, sea veggies are perfect for combating inflammation. This is a potent means of fighting inflammation so that the body can prevent inflammation and flatten the belly. So remember to buy these fresh and organic rather than processed and filled with sodium.
#14 Dark Greens
Studies have found that dark green veggies such as broccoli may reduce belly fat. Research also indicates that veggies may lower risk factors for lifestyle diseases such as diabetes.
These are the perfect food for weight loss and burning calories. Ideal macronutrient composition ensures satisfaction with less calories. The perfect blend of fiber and protein ensures that fewer calories are consumed. Versatile, affordable and easy to incorporate into dishes, beans can support weight loss and promote a feeling of satiety.
These are perfect for making cuisine tasty and healthy both. Consider adding spice such as ginger, turmeric and cayenne which are antioxidant and potent anti-inflammatory substances. These reduces overall inflammation due to special compounds and properties contained.
#17 Chicken Breast
This is a top quality protein source that lowers body fat and leads to maintenance of muscle mass. High quality protein is perfect for supporting weight because it contains amino acid leucine. This amino acid cuts down the calories and builds muscles. If compared to fats or carbs, proteins promote greater satiety. It helps in cravings as well. Protein is perfect for reducing cravings and improving the desire for snacks. Increasing protein intake has been a process for the ability to reduce cravings drastically and snacking at night. Protein has thermogenic properties which burn calories the food contains during the digestion.
#18 Green Tea
Though green tea is not caffeine rich, it does contain around 25 to 50 mg of caffeine in a cup. The green tea contains EGCG or epigallocatechin gallate. This boosts the metabolism. It also leads to powerful antioxidant properties supporting the norepinephrine in the brain sending signals to the body to break down fat cells and use fat which is on your body for energy. Consuming green tea along with exercise is the perfect way to burn your belly fat.
#19 Coconut Oil
Coconut oil is not the same when it is considered compared to other fats. This includes medium chain fatty acids. The metabolization of fat in coconut happens in a unique way to provide detailed health benefits. Essential fatty acids in this oil contribute to satiety and make you eat less in a day. This special fat can burn around one hundred and twenty calories additionally in a day. Now, lose weight by cutting down on your appetite. Visceral and belly fat surrounding the organs can be eliminated through the coconut oils.
While an apple a day keeps the doctor away, it also burns belly fat. Apple contains pectin found in apple skins that bind to the water and prevent absorption of fat by cells. Apples are enriched in fiber and take longer to digest, keeping you full longer. Additionally, the apples are rich in antioxidants that prevent metabolic syndrome. So, you can keep hypertension, pre diabetic states and cholesterol at bay.
#21 Kidney Beans
These are rich in fiber and protein. These beans contain amylase inhibiting agents that break down complex carbs such as starches. The release of simple sugars and absorption of carbs from the digestive tract is curbed due to ingestion of these beans. Amylase inhibition agents are even used for curbing obesity as a supplement.
Fruits make it to the top of this list. The emphasis on fruits continues through this guide. When berries are concerned, the deeper color means more antioxidants to break starch into simple sugars, ensuring lower blood sugar levels. This helps in body fat loss because insulin essentially puts sugar in adipose or fat cells. Raspberries contain ketones that are rich in fat burning capability. Blueberries lower cholesterol, improve insulin and blood sugar levels for the better, and are a top source of fiber, lower in calories to ensure fat burning foods work wonders. Berries also fend off infections and maintain excellent vision, maintaining bone density.
#23 Full Fat Yoghurt
A key ingredient of yoghurt is calcium that is perfect for making the bones stronger and preventing weak bones. This can speed up weight loss by fifty to seventy percent. Choosing full fat types especially Greek yoghurt promotes satiety and aids in weight loss. Greek Yoghurt contains less sugar, salt, and more protein, and probiotics as well as fewer carbs, making it the ideal choice.
This is high in antioxidant properties such as vitamins K, B9. A and C vitamins are also present along with plates and fiber which has an automatic impact on belly fat reduction. This is one of the top sources of vitamin C, filled with protein and fiber ensuring fat burning food without weight gain.
#25 Butternut Squash
This is a veggie that contains beta carotene, loaded with fibers that maintain ideal blood glucose levels, lower cholesterol and initiate belly fat loss. This is excellent for burning fat and relieving digestive issues such as gastrointestinal problems and constipation. Eating this ignites fat loss and calorie burn.
#26 Dark Chocolate
This is perfect for those who want to lose weight when it comes to using flavonoids and polyphenols to ensure arteries remain clear and prevent heart or cardiac issues. Dark chocolate reduces the risk of stroke and blood pressure. Consuming chocolate at least twice a week enables lower artery calcifying by as much as thirty two percent. Consuming chocolate this frequently has benefits. The compounds in dark chocolate satiate you and make you less likely to engage in binge eating.
Lycopene rich, asparagus is a welcome addition to any healthy diet in addition to taste. Asparagus is also filled with vitamin A to support immune system health and eye health. Consuming asparagus on a constant basis supports heart health and lowers cholesterol. Asparagus also contains fiber, protein and iron making it excellent for burning fat.
This is used in many fat or calorie burning supplements that contain caffeine. This boosts the metabolic rate and mobilization of fat from cell tissues. Around 600mg of caffeine enables people to burn up to one hundred and fifty more calories during the day. It can also prevent heart and respiratory diseases, infections, stroke and diabetes. Coffee is rich in bio active compounds that impact metabolism in positive way. This stimulates the body and slows down absorption of carbs. Adding cinnamon to the coffee ensures added benefits that monitor blood glucose levels and is antioxidant rich.
#29 Ground Flaxseeds
These are fiber rich when mixed with water, they can curb food cravings and appetite. it is important to eat ground flaxseed and not whole state. This also reduces inflammation.
This is only rich in a low amount of calories. With a small glycemic index, these pears are a wonderful source of fiber. Pears lead to more weight loss and daily pear consumption helps to stimulate the growth of important bacteria in the digestive system.
Greens such as collards and kale are making a difference to fat burn. Kale which is filled with vitamin K, Omega 3 essential fatty acids fiber and a rich calcium source. Lutein helps to ensure health of the eyes. Vitamin C and beta carotene can help in healthy bowel movements and enhance satiety, promoting general good health apart from low body fat.
This is a whole grain with complete protein packed with minerals, vitamins and antioxidants. Fiber rich and zero gluten makes this the perfect fat burning food.
#33 Cottage Cheese
This is perfect when rich in calcium, Vitamin D and preserving as well as adding muscles for a stronger metabolism.
#34 Oolong Tea
This is rich in antioxidants that speed up the metabolism. Tea also has rich caffeine that mobilizes fat from the cell tissues. For complete weight loss, the sugar or artificial sweeteners need to be avoided.
#35 Full Fat Dairy
This dairy product is perfect for eating to lose weight. Moderation for those who are not lactose intolerant helps to stick to full fat varieties such as cheese, butter and cream because they are rich in vitamin K2 drastically reducing chances of a cardiac issue. Stay away from low fat dairy as the high level of processing and sugars make it unviable for fat loss.
#36 Peanut Butter
This creates satisfaction and satiates the cravings for fast food, ensuring that you are full longer with fiber and high protein. It improves the metabolism to burn more calories across the day. Buy peanut butter from peanuts alone. Look for unprocessed freshly ground butter loaded with niacin that keeps the digestive system at optimal levels and prevents belly fat.
#37 Fava Beans
These are nutrient rich beans that comprise fiber, riboflavin, thiamine, folates and vitamins making it perfect for burning fat. Low in calories and high in fiber, this controls hunger and reduces risk of diabetes and heart disease. Enriched with protein and fiber, they are perfect for the weight loss program.
This contains a powerful and potent antioxidant which contains narigenin. This helps the body to utilize insulin more effectively, stabilizing blood sugar levels and burning additional calories. Reduce blood sugar levels, metabolic rate and insulin levels through this fiber rich fruit.
These are low in calorie count and high in fiber which makes them an ideal food for burning fat.Heavy in iron and protein, weight loss efforts are greatly facilitated through this food. Opt for lima beans, chickpea or white beans.
This is high in fiber and heart healthy monounsaturated fats that keep you satiated. Monosaturated fats like Oleic acid help the utilization of the body as a slow burning energy source. Avocados contain 11 to 17 grams of fiber, making them the idea addition to dishes or best even if taken alone. These foods improve the extraction of nutrients from other foods. This ensures insulin sensitivity remains within healthy levels and glycemic control is a factor in gaining weight and combating diabetes. These reduce bad cholesterol and raise HDL or good cholesterol levels.
The foods which are fiber rich and loaded with nutrient are perfect for eliminating ungainly belly fat. You need to eat right if you want to look great. These fruits, vegetables, spices and dairy products can serve as a perfect way out for a trimmer and slimmer you.