Weight Loss

Eat These 20 Super Foods to Lose Belly Fat

Lose belly fat with this
Written by Danny Walter

Certain flat belly foods can actually help you sleep better and help you lose belly fat and weight on their own. Research shows that our bodies’ inner eat-and-sleep clocks have been thrown completely out of whack, thanks to cues we send it all day with the wrong foods—and too much artificial light at night.

The result: You’re caught in a “fat cycle”: a constant flow of hunger hormones that makes your cravings all but impossible to resist. But if you tune into your body’s natural eat and sleep schedules, you can actually—finally—say goodbye to your belly. Sounds good, right?

To get rid of stomach Fat, you must first avoid the Culprits which can actually make you bloat. Start by cutting back on ultra-processed foods, Alcoholic drinks, gum and sugary beverages. While no single food can “spot train” belly fat, some smart swaps can ease bloating, improve gut health (eliminating cramps and gas!) and help you feel less puffy.

[Read: Dangers of Alcohol to the Body System]

Want to Get rid of Lower Belly Fat? Fill up on these foods instead…

1. Eggs

High-protein breakfasts, especially ones that include eggs, have been linked to weight loss, reducing belly fat in the process. Add eggs to salads, stir-frys and sautés, or pair them with 100% whole-grain toast and veggies for a hearty breakfast.

2. Salad Staples

Mushrooms, carrots, tomatoes, and cucumber all help you stay hydrated due to their high H2O content. That extra water can offset fluid retention caused by excess salt.

3. Nuts

Almonds, peanuts, walnuts, pistachios — at GH, we’re nuts about nuts! People who snack on nuts may have lower abdominal fat than those who munch on carb-based treats, according to a 2015 study in the Journal of the American Heart Association. Nuts are rich in monounsaturated fats, a heart-healthy (and more satisfying) pick than their grain-based counterparts.

4. Alliums

You already know that garlic, onion, leeks, scallions, and shallots add lots of flavors, but they also provide tons of prebiotic fiber. Sneak them into savory dishes, like omelets and salads and be sure to lose belly fat.

5. Oats

Probiotics introduce useful bacterial to your system, but the prebiotics in oats feed the good bacteria already living there, helping it proliferate.

6. Coffee and Tea

Another win for your morning cup of joe: Caffeinated coffee keeps things moving through the digestive tract. Since staying regular is key to a tighter-looking tummy, drinking about 8 to 16 ounces of java at the same time every day can help you stay on schedule. Remember: Sugary drinks can lead to weight gain, so skip fancy flavorings and synthetic sweeteners containing sugar alcohols, which can cause bloating.

7. Fish

It doesn’t get any better than fish when it comes to healthy protein, especially salmon, tuna, and sardines. They’re filled with important omega-3s and lean protein, helping you fill up and curb cravings.

8. Bananas

Filled with potassium and magnesium, bananas offset the bloat caused salty processed foods and pack in plant-based prebiotics, “feeding” your good bacteria. Snack on one a day with a tablespoon of nut butter, or slice it into your morning cereal.

9. Berries

Berries are packed with fiber (up to 9 grams a cup!) and antioxidants but contain less sugar than most fruits. That combo makes them a satisfying and healthy choice.

10. Dairy

Add a cup of low-fat milk, a part-skim mozzarella stick or a half cup of low-sodium cottage cheese to breakfast, and you may have a belly-busting win. While lots of research links calcium with lower body weights, results from a 2014 study suggest that calcium-containing foods may reduce waist circumference in those genetically-predisposed to carrying weight in their midsection.

Next Tip  Trick your Hunger Hormones, Lose Weight Fast

11. Beans and Lentils

Pulses — the dry edible seeds of beans, lentils, chickpeas, and peas — are everywhere these days, and we couldn’t be happier about it. They’re filled with fiber and plant-based protein, plus minerals and B-vitamins. Overall, pulses reduce bloat by aiding your nervous and muscular systems, helping you build lean body mass.

12. Whole Grains

Grains get a bad rap when it comes to weight loss, but that’s because refined grains (read: processed foods!) are linked to wider waists. 100% whole-grains are bloat-busting superstars; however, as they’re packed with minerals and de-puff by counter-balancing salt. Stick to brown rice, quinoa, wheat,  barley, millet, farro, sorghum and amaranth for the biggest benefits.

13. Orange Veggies

Sweet potatoes, butternut squash, pumpkin and other good-for-you tubers are lower in calories and chock-full of potassium and beta-carotene. Their mineral-rich and fiber-full properties make them bloat-beating all-stars.

14. Fermented Foods

Fermented foods like miso, tempeh, and sauerkraut contain probiotics, a.k.a. friendly bacteria that help boost immunity, regulate gut function and banish bloat. Unsweetened plain Greek yogurt and sky can provide probiotic benefits too. Choose ones that have five strains or more of bacterial cultures per 6-ounce serving.

15. Leafy Greens

Plant-based omega-3s belong in any healthy eating plan, but leafy greens and cauliflower are especially helpful for tightening up. They’re loaded with minerals like potassium, which can help offset the bloat-inducing effects of sodium and help you lose weight.

16. Avocados

Good news for lovers of this fruit (yes, it’s a fruit!): A 2013 study linked regular avocado-eaters to lower waist circumference and BMI. What’s more, the monounsaturated fats are heart-healthy and filling, reducing the urge to graze on processed foods later on.

17. Olive Oil

Plant-based oils like extra-virgin olive oil create that “full” feeling and help you slim down overall. Skip battered foods deep-fried in oil, though! Fried snacks are associated with weight gain, so you’re better off enjoying them only once in awhile.

18. Asparagus

As a prebiotic-filled veggie, asparagus is a great addition to soups, pasta, and omelets, or served as a side dish. For extra bloat-beating benefits, try pairing asparagus sticks with other crudité and dipping in hummus.

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About the author

Danny Walter

Danny Walter - That Great Dude! Blogger | Social Media Strategist | Infopreneur | Marketer | Public relations Specialist.

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