9 Foods That Will Help You Lose Belly Fat
Not only does belly fat look bad, but it poses serious health risks as well. According to the American Heart Association, belly fat can cause high blood pressure, heart disease, diabetes and stroke. Fortunately, there are steps you can take to lose your belly fat, including adding the right foods to your diet. Here are nine foods that will help you lose belly fat.
1) Cinnamon
Adding cinnamon to your diet is one of the most surefire ways to lose belly fat. A study published in Diabetes Care revealed that a half teaspoon of cinnamon per day reduced fasting blood glucose levels by as much as 10 percent! It also helped reduce body fat and insulin resistance. To add more cinnamon to your life, try sprinkling some on oatmeal, yogurt, and salads.
2) Lean Protein
Protein is an important part of any diet, and foods high in protein will help you lose belly fat. Try to consume about 20-25% of your total calories from lean protein sources such as lean meat and poultry, eggs, fish and seafood. Your best choices are all lean proteins (no skin or breading) because they have lower amounts of saturated fat and calories than other proteins. Choose low-fat dairy products such as milk, cheese, yogurt and cottage cheese because they contain essential vitamins and minerals that make them healthier alternatives to fatty meats. Also try soy products including edamame, tofu and tempeh which can be good sources of protein while helping lower cholesterol levels naturally.
3) Grapefruit
There are many studies to suggest that grapefruit can help you lose belly fat. The fruit’s compounds help boost a group of enzymes in your body called lipases. These enzymes break down fats and proteins, allowing you to burn more calories. A study conducted at Israel’s Ben-Gurion University found that eating half a grapefruit before meals helped study participants lose 40 percent more weight than those who didn’t eat grapefruit daily.
4) Oatmeal
This heart-healthy grain is known for its ability to balance blood sugar, and since belly fat is essentially an accumulation of excess glucose, eating oats will help prevent it. It’s a good source of fiber that keeps you feeling full throughout your morning—just make sure to avoid instant varieties that are high in sugar. Eat at least two servings a day (if not more). How it helps you lose belly fat: When you eat carbohydrates, they get broken down into simple sugars during digestion. Oats have a higher amount of soluble fiber, which has been shown to help lower blood sugar levels by preventing insulin spikes after meals. The complex carbs also digest slowly, keeping your blood sugar level steady for several hours.
5) Coffee
If you’re looking to lose weight, coffee may be your best friend. Coffee is rich in antioxidants that can help you shed pounds and keep them off. If you like your cup of joe black, that’s fine too—just remember that it contains caffeine, which can boost metabolism and increase fat burning. But if you’re health-conscious or don’t drink coffee on a regular basis, green tea is a good alternative for getting caffeine without artificial ingredients.
6) Flaxseed
Flaxseed is a popular plant-based food and health supplement. The seeds are filled with dietary fiber, protein, omega-3 fatty acids, and many antioxidants. Research has shown that flaxseed can help reduce your risk of heart disease by lowering cholesterol levels and improving blood flow. It can also help improve digestion and reduce gas issues in people with irritable bowel syndrome (IBS). Try adding a tablespoon of ground flaxseed to your breakfast cereal or smoothie each day for added fiber. Add more if you’d like! A tablespoon a day may work wonders for your health, especially as you try to lose belly fat.
7) Pomegranate Juice
It turns out that pomegranate juice might be a good option for your midsection—in addition to being packed with antioxidants, studies show that it also reduces belly fat and improves overall weight loss. In one Spanish study, researchers found that when people drank more than 4 glasses of pomegranate juice daily, they lost 4 pounds in 3 weeks. A Brazilian study found similar results. In fact, those who consumed an ounce of pomegranate three times each day lost an average of 6.3 pounds in just 22 days. Drinking a glass or two of pomegranate juice a day will certainly help you lose weight; however, if you have any underlying health conditions or if you’re pregnant it may not be recommended.
8) Beans
Beans are high in fiber and protein, both of which can help keep you feeling full for longer, so you’re less likely to overeat. They’re also full of antioxidants that protect your cells from damage. Mix them into a vegetable soup or serve them as a side dish for some extra protein, vitamins and minerals. Don’t forget to drink plenty of water with your meals, too! (1) Women should aim for 25 grams per day; men need about half that amount. If you can fit two portions into your diet each day and have a little food left over at dinner time then you will be fine.
9) Water
Water is an essential part of weight loss because it helps you feel full. In fact, water helps with everything from nutrient absorption to preventing constipation—but you may be surprised to hear that it’s also a great tool for losing belly fat. A few studies have shown that drinking about 17 ounces of water increases metabolic rate and energy expenditure (5, 6). Another study found that after just 2 weeks, exercisers who drank 4 cups of water per day lost more belly fat than those who didn’t drink as much water (7). The reason? It’s likely because of how water is able to fill you up and send a I’m full! message to your brain.
