Beginning A Diet
Why Does Fat Accumulate About Your Belly?
- Hormonal Changes
Hormones play a role in determining distribution. And any imbalance can cause slow metabolism, increased appetite, and stress levels, resulting in belly fat accumulation.
You are more prone to accumulating fat, if runs in your genes.
It is human nature to eat too much under stress, eventually leading to fat accumulation.
- Lack Of Sleep
Lack of sleep may lead to indigestion and bloating, leading to a puffed up belly. Sleep deprivation also increases the production of stress hormones in the body, leading to overall weight gain.
- Sugary Foods and Beverages
Foods and drinks are devils in disguise. They contain high levels of additives, preservatives, and artificial colours. Though drinking them might seem fun and cool, they are the significant contributors of belly fat.
Alcohol is broken down in the body, and the excess sugar gets converted to fat. Alcohol causes dehydration. This, then, leads to inflammation and abdominal obesity.
- Trans Fats
Trans fats are the unhealthy fats found in junk foods like fried foods, processed foods, breads, etc.. Increase the number of harmful oxygen radicals in the body, slow down fat metabolism, and they tend to accumulate fat in the belly region.
Being inactive can cause the accumulation of belly fat. A sedentary lifestyle is the primary reason for the rise in the prevalence of obesity. Lethargy, sitcoms, and desk tasks are currently pushing on on people more and more . Beginning A Diet
- Low-Protein Diets
When it comes to losing belly fat being on a low-protein diet can be harmful. Proteins are the building blocks, and everything — from your hair to hormones and the muscles — is protein. When you are on a low-protein diet, your muscles become weak, and your body functions slow down. This leads to slow metabolism and inflammation, increased toxicity, and high stress.
Women who are currently going through menopause experience plenty of hormonal ups and downs. Elevated levels of cortisol (or the stress hormone) are responsible for women gaining belly fat during this period. But menopause is not responsible for belly fat. It is also due to a sedentary lifestyle that menopausal women gain fat around the waist.
- The Wrong Gut Bacteria
Gut bacteria protect against fat accumulation and aid digestion. Consuming foods that don’t encourage the growth of these bacteria, like processed foods, fried foods, etc., can lead to a bulging belly. Eat yogurt or probiotic drinks that increase the amount of gut bacteria that are good to eliminate belly fat.
- Packaged Fruit Juices
Fruit juices are good for you, but not the ones that are packed. Packaged, bottled, or canned fruit juices are loaded with colors, artificial flavors, preservatives, and sugar. These are harmful for your health and should be avoided.
- Low-Fiber Diets
Low-fiber diets are good for you, if you suffer from IBS/IBD. But if you are not, they can lead to weight gain, particularly in the belly region. Peeled fruits, flour, and white rice are low in fiber. Fiber aids movement that is stool in the colon and helps increase satiety. And you feel hungry all the time and may suffer from constipation when you do not consume enough dietary fiber.
So, these are the reasons fat tends to accumulate in your belly region. Now, let’s see which foods will help you get a flat stomach and cut the fat.
20 Best Foods That Burn Belly Fat Fast
Fruits are full of minerals and vitamins. Make them an essential part of your diet to burn belly fat.
Citrus fruits like orange, lemon, kiwi, tangerine, and fresh limes are excellent fat burners that boost metabolism. Along with the acid present in them burns fat faster as compared to that in other fruits.
Other fat-burning fruits include apples, watermelons, grapes, and berries.
Pulses (or dal ) are protein-rich and low in fat and calories. The lean protein present in the dal helps build lean muscle mass, speeds up metabolism, and improves overall body functions. Simple boiled dal is healthier than fried or spiced up dal.
Fish are a great source of protein and omega-3 fatty acids. Proteins help build muscle, and omega-3 fatty acids decrease inflammation in the body and increase metabolic rate. Additionally, the lower the inflammation, the lower the odds of gaining weight that is triggered by stress and inflammation.
Almonds keep your stomach for a long time, and they are good fats that do not add to your calories. They’re a good source of nutrients to burn fat for vegetarians. They’re also rich in omega-3s that increase energy and metabolism.
5. Beans And Legumes
Beans and legumes are good sources of fiber, protein, vitamins, and minerals. Consuming them frequently can help suppress hunger pangs, thereby preventing overeating. Plus, they are a great source of protein for both vegetarians and vegans. Try and mix three legumes to supply your body with micronutrients that are different. Beginning A Diet
6. Spinach And Other Green Vegetables
Vegetables like spinach, kale, collard greens, radish greens, carrot, broccoli, and turnip are full of vitamins, minerals, water, and dietary fiber. In actuality, their calorie content is lower than fruits. These veggies can help reduce belly fat by preventing you from overeating, boosting your metabolism, helping good digestion, and cleansing the colon. These are low in calories and are the best options to eat as healthy snacks (cucumber, carrot, and beetroot) to curb your junk food cravings.
7. Dairy Products
Full-fat milk, full-fat yogurt, and feta cheese are dairy products which you must have in your diet if you are not lactose intolerant. Full-fat dairy products are recommended as these are loaded with nutrients and will keep you satiated for a long duration, thereby resulting in weight loss. Slim or skimmed milk is devoid of the nutrients and doesn’t keep your hunger pangs at bay.
Oats are full of fiber and assist digestion. They contain insoluble fiber and carbs that curb your hunger, give you strength for better a work out, and decrease fat content in your body. Using a bowl of oats with skimmed milk for breakfast is the best thing you can do each morning. When you’re buying oatmeal, make certain that you choose one that’s flavorless as the flavored oats contain sugar and chemicals.
9. Peanut Butter
Peanut butter, smoothies or though high in carbs, is the choice that is best to sweeten your breakfast. The nut butter is loaded. But be careful you consume — don’t exceed the threshold of 2 tablespoons of nut butter per day.
10. Olive Oil
Olive oil is a oil. Cooking with olive oil is good generally speaking, for your health and weight loss, since it increases the levels of good or HDL cholesterol and helps lower bad or LDL cholesterol. It’s a weight loss-friendly and heart health-friendly oil that you could use to season or cook your food.
11. Whole Grains
Whole grains, such as quinoa, millet, and rice, are good sources of minerals, vitamins, protein, and dietary fiber. Consuming these enhance muscle mass will keep your hunger pangs at bay, aid digestion, and cleansing the colon. This, in turn, can help you lose the belly fat.
12. Protein Powder
Protein powders are a great option if you can’t load up. You may use any vegan protein powder whey protein or protein powders that are homemade increase metabolism to boost muscle mass, and get rid of the belly fat in only a few days.
Chia seeds are amazing for weight reduction. It is now a trend today to add chia seeds. They are a great source of protein and healthy fats, and two tablespoons of chia seeds contain 10 grams of dietary fiber. Thus, consuming chia seeds will keep you from overeating at incorrect times of the day, improve digestion and metabolism, and support your gut health, leading to steady weight loss.
According to Kayleen St.John, R.D., Executive Director of Nutrition and Strategic Development of Euphebe, low levels of vitamin D are connected to abdominal obesity. Mushrooms are great sources of vitamin D in addition to protein. They are low in calories and high in water content. You add them to salads and sandwiches to make a delicious lunch or dinner without worrying about calories or can prepare mushroom soup.
Raspberries are great sources of vitamin C, a natural antioxidant that helps flush out toxins. They’re also loaded with dietary fiber, and having about 30 g of raspberries daily is believed to cancel out 300 calories and lead to about 30 pounds of weight loss per year, and hence makes them one of the very effective belly fat burning foods on the market. Include them in your daily diet to lose the flab and get a tummy. Beginning A Diet
16. Coconut Oil
Coconut oil has a good impact on blood lipid levels and may even help reduce fat. Coconut oil reduces blood glucose levels, improves digestion, and boosts overall immunity. Use edible grade coconut oil for cooking. You can also have bullet coffee as your morning drink to keep you charged for the day.
Based on Julieanna Hever, author of The Vegiterranean Diet, having soup before meals helps decrease the amount of calories you eat. This, in turn, helps prevent fat accumulation in the belly region. You have to consume mushroom soup that is clear, chicken, or vegetable. Create soups at home to reap the benefits.
A study compared weight loss after a breakfast containing calories that were similar to that after a egg breakfast. The results were amazing. The participants who consumed two eggs for breakfast lost 65% more fat, and their waist circumference was reduced by a whopping 34 percent (5). And that is because eggs are a source of both the water and fat-soluble vitamins that help keep the hunger pangs and build lean muscle.
19. Spicy Chili Peppers
Chili peppers such as green chili, and chili are loaded with capsaicin and vitamin C that help burn the fat off and increase the metabolic rate. Consuming these chili peppers can help you lose weight and also handle the flab on your belly region. Add cayenne pepper or red chili flakes to your salads, and green chilis into fritters or omelet. They not only improve the flavor but make you slim.
Broccoli is one of the best belly fat. From reducing obesity to treating cancer, it offers a wide assortment of benefits. In fact, experts believe that consuming broccoli wards off the odds of falling prey to type 2 diabetes. The within broccoli help reduce inflammation, flush out the toxins, boost metabolic rate, and enhance your body’s immunity. Consume broccoli with soups and salads and get a flat and toned belly very quickly.
These are the 20 belly fat burning foods that you must include in your daily diet. Now, allow me to tell you a few things.
Other Things To Consider
- Avoid packaged fruit juices, soda, and energy drinks.
- Have protein in every meal.
- Cut carbs from your diet.
- Eat foods rich in fiber, particularly viscous fiber.
- Exercise is very helpful in reducing belly fat. Hence, you should exercise regularly.
- Track your foods and figure out exactly what and how much you are eating.
Fat is stubborn and might not go away in a day. Here, persistence is the key to success. Keep building new and habits, and results will be seen by you for sure. Keep your goals realistic. Not eating and exercising vigorously may make you weak and lead to weight gain. So, plan diet and your activity levels so that you lose belly fat without losing muscle mass. Beginning A Diet
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