You have been trying many exercises, sit-ups, crunches, sprawls, etc, but that stubborn belly fat is still hanging there.
Yes, I can feel your frustration. Who doesn’t want to be able to button up the jeans without having to deal with a muffin top?
The abdomen is the easiest part of the body to accumulate fat. It is also the most difficult part of the body to eliminate fat.
Abdominal fat is also called visceral fat. Research has shown that larger waist sizes may be linked to heart disease, diabetes, and even some cancers.
Additionally, doing hundreds of crunches or sit-ups every day doesn’t work for most people.
However, combined with appropriate exercise, changing your diet to eat foods that can help you lose belly fat, maybe the best way to get flat abs fast.
Top 8 Belly Fat Burning Foods
Kiwi is a powerhouse of vitamin C which is considered to be an excellent belly fat burner.
This delicious fruit is also rich in water-soluble dietary fiber, which can promote bowel movement and speed up the elimination of toxins.
Due to their high polyphenols content, blueberries are a well-known heart-protecting superfood. [*]
The latest research has also found that blueberries are great for fighting belly fat. They can break down existing fat cells and prevent the formation of new fat cells.
Also, blueberries are high in water-soluble dietary fiber, which can enhance satiety and promote gastrointestinal peristalsis and directly absorb excess fat on the intestinal wall during digestion and excretion.
Some studies have shown that grapefruits have powerful metabolic properties that help to burn fat.
The idea that grapefruit may be a fat-burning superfood stems from the 1930s, notes Jennifer Koslo, nutritionist at Precision Nutrition.
Besides, the “naringin” found in grapefruits can help suppress appetite and reduce total calorie intake. All these make grapefruit a great food to fight belly fat.
Apples are rich in fructose, which can be quickly converted into glucose to replenish energy.
The healthy flavonoids and fiber in apples can help burn belly fat. These nutrients also help suppress appetite and make you feel full.
Apples are also very low in calories and sugar, which makes them an ideal choice for weight loss.
Tomatoes are definitely among my favorite fat-fighting foods.
This red juicy fruit (some people see it as a vegetable) has been found to reduce inflammation and water retention.
A study found that drinking a glass of tomato juice every day can significantly reduce inflammation compounds in overweight and obese women.
When the inflammation is under control, not only will you have more energy and feel better overall, but you will also find it easier to lose weight and reduce belly fat!
Additionally, tomatoes tend to stimulate the production of an amino acid called carnitine. Carnitine is an organic molecule that is known to play a key role in regulating fatty acid and energy metabolism.
Cucumbers contain 95% water and fiber, which can help release toxins from your body and promote metabolism.
This summer vegetable is low in calories, fats, and carbs, making it perfect for a low-carb diet. As a result, eating cucumbers can help you stay full for longer, thereby reducing overall calorie consumption.
Celery contains more water and electrolytes than most other vegetables. This can help to prevent dehydration symptoms. You can also use celery as a natural diuretic to reduce edema or bloating.
In addition, celery is packed with fiber, vitamins, and minerals, which can not only help regulate fat metabolism but also help increase satiety.
All of these make celery an essential food for healthy weight loss.
Drinking a glass of warm water with lemon in the morning is one of the most common and effective ways to get rid of belly fat.
The citric acid contained in lemons can promote the rapid consumption of calories and prevent them from turning into fat.
Lemon water also helps improve digestion and boosts metabolic rate.
Research suggests that polyphenol antioxidants found in lemons can reduce weight gain significantly in mice that are overfed to induce obesity, indicating that lemon water could help with weight loss.
5 Dietary Tips For a Flat Stomach
1. Reduce sugar intake
Cutting down on sugar includes avoiding added sugar and refined carbs such as white flour, white bread, white rice, pastries, sodas, snacks, pasta, sweets, or breakfast cereals.
These foods are simple carbohydrates that can cause a spike in blood sugar. Long-term high blood sugar may lead to insulin resistance and cause weight gain, diabetes, and other health problems
2. Reduce the consumption of fried foods
Fried foods like French fries, fried chicken, and doughnuts are some of the unhealthiest foods on earth.
These junk foods have little nutritional value and can contain downright harmful ingredients.
Plus, they are usually packed with calories and carbs which add nothing beneficial to your diet but can increase your weight and ruin your overall health.
3. Eat more rainbow foods
Brightly colored fruits and vegetables contain the most nutrients.
They are especially high in antioxidants such as vitamin A (beta carotene), vitamin C, fiber, and manganese, making them great for heart health, weight management, and overall health.
These foods include butternut squash, carrots, sweet potatoes, cantaloupes, oranges, banana, bell pepper, spinach, broccoli, asparagus, berries, and so on.
4. Drink more water
Whether it’s burning fat or helping to excrete waste, drinking enough water is essential.
Science suggests that water can help with weight loss in a variety of ways. It may suppress your appetite, boost your metabolism and make exercise easier and more efficient. All of these could contribute to better results on the scale.
The U.S. National Academies of Sciences, Engineering, and Medicine suggested that an adequate daily fluid intake is:
- About 15.5 cups (3.7 liters) of fluids a day for men
- About 11.5 cups (2.7 liters) of fluids a day for women
About 80% of the recommended fluid intake comes from drinking water and beverages, while the other 20% comes from water-rich foods.
5. Increase protein intake
A lot of evidence supports the fact that increased protein intake can reduce weight, boost metabolism, and have other health benefits.
Protein helps suppress hunger and appetite for hours after eating, thereby reducing calorie intake.
When combined with resistance training, high protein intake can increase muscle size and strength. [*]
Therefore, protein is one of the best foods to help you lose weight and build muscle mass.
Protein-rich foods include lean beef, chicken breast, legumes, fish, cheese, eggs, seeds, and nuts.
Adding these foods to your daily diet can help you lose belly fat and control your weight while promoting your overall health.