Foods That Burn Belly Fat Fast: Eat Your Way Into A Flatter Sexier Midsection
Abs are made in the kitchen. How many times have you heard or seen this quote while looking for ways on how to lose belly fat fast? Without a proper healthy and balanced diet, you will not achieve those Instagramable abs that you crave so much. But what foods should you consume? In this article we will be looking into 32 foods that burn belly fat fast.
Combining a good workout routine with a healthy diet is the fastest way to lose belly fat. While you may be aware of the bestworkouts to get rid of belly fat, figuring out the best foods for weight loss, especially belly fat loss can be a little tricky. Listed below are the best 32 foods that could help to burn belly fat fast.
Take A Dandelion Supplement
Dandelion, also known as Taraxacum officinale, is an herb used in alternative medicine to treat water retention .
In recent years, it has also become popular among bodybuilders and athletes who need to drop water for aesthetic purposes or to meet a weight category.
Dandelion supplements may help you lose water weight by signaling the kidneys to expel more urine and additional salt or sodium.
This is supported by studies showing that taking dandelion supplements increases the frequency of urination over a 5-hour period .
However, even though its already in popular use, more research is definitely required on dandelion supplements.
Summary Dandelion is a popular herb often used by bodybuilders and athletes who need to lose water weight.
Ways To Lose Belly Fat And Live A Healthier Life
Maintaining a trim midsection does more than make you look greatit canhelp you live longer. Larger waistlines are linked to a higher risk ofheart disease, diabetes and even cancer. Losing weight, especially bellyfat, also improvesblood vesselfunctioning and also improves sleep quality.
Its impossible to target belly fat specifically when you diet. But losing weight overall will help shrink your waistline more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you cant see but that heightens health risks, says Kerry Stewart, Ed.D. , director of Clinical and Research Physiology at Johns Hopkins.
Heres how to whittle down where it matters most.
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Fructose From Added Sugars Is Bad For You Fruit Is Not
Its important to realize that all of this does not apply to whole fruit.
Fruits arent just watery bags of fructose, they are real foods with a low calorie density and lots of fiber.
Theyre hard to overeat on and you would have to eat very large amounts to reach harmful levels of fructose. In general, fruit is a minor source of fructose in the diet compared to added sugars.
The harmful effects of fructose apply to a Western diet supplying excess calories and added sugars. It does not apply to the natural sugars found in fruits and vegetables.
Some Other Ways To Shed Your Belly Fat
There are various other ways through which you can get rid of the belly fat that bothers you every day. Reduction of body weight actually depends on your body type and its working mechanism. Taking in to account the way your body works, you must choose your method of belly fat reduction wisely. Some such methods are
- Avoid Consumption of Food Containing Trans-Fat
The trans fat or the mixture of unsaturated fat and hydrogen is one of the unhealthiest types of fat that is one of the major contributors of abdominal fat gain. Avoiding fats that contain food can reduce belly fat as well as protect your health as such unsaturated fat are linked to various health problems.
- Reducing Consumption of Alcohol
Alcohol is one of the other such factors whichcan contribute to increase in belly fat if consumed in higher amount. It is notnecessary to totally cut it out in one single day but cutting off heavy alcoholconsumption can help you decrease your waist size.
- Reducing Your Stress and Sleeping Well
No exercise or no method is going to work ifyour body is not well rested. If you are stressed then your cortisol levelsdirectly increase your appetite which result in consumption of more food and itis very difficult for you to decrease your waist line. Moreover, if you do notsleep well, the mechanism of your body is disturbed which can result into inefficiencyof different methods you use to try to reduce your body weight.
Consume A Combo Of Calcium And Vitamin D
Say cheese! Adding some extra calcium and vitamin D to your diet could be the best way to get the flat stomach you’ve been dreaming about. Over just 12 months, researchers at the University of Tennessee, Knoxville found that obese female study subjects who upped their calcium intake shed 11 pounds of body fat without other major dietary modifications. To keep your calcium choices healthy, try mixing it up between dairy sources, calcium-rich leafy greens, fatty fish, nuts, and seeds.
The Different Types Of Belly Fat
Not all fat is created equal. Excess timber around the waist hurts your health in a way that subcutaneous fat the soft layer of chub that sits directly under the skin doesnt. Belly fat is stored in your abdominal cavity, and shares space with important organs like the liver, stomach, kidneys and intestines.
Belly fat is metabolically active, which means its basically an organ in itself but not one youd want to donate.
It excels at pumping out various inflammatory substances, interfering with hormones that regulate appetite, weight, mood and brain function and sending your cortisol levels responsible for stress through the roof. No surprise then, that its associated with an increased risk of type 2 diabetes, heart disease and certain types of cancer.
So far, so tragic. There is, however, some good news. Belly fat may be the most dangerous type of body fat, but since its buried deep within your body, its also the easiest to get rid of. But before we talk about that, its worth identifying the causes of belly fat. After all, its far better to not put the weight on in the first place.
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A Good Exercise Program Contains:
- Interval training
- Strength training/resistance training
- Ab muscles exercises
Building your workout plan to include all four will improve your metabolism, increase the number of calories your burn daily and you will lose fat in all areas of the body.
You want a healthy protein intake, high fiber foods, and an appropriate amount of calories for your body to get rid of that extra fat.
Lets go over what you should eat when trying to lose stomach fat.
Healthy Habits: Belly Fat Healthy Eating Plan
Eating healthy is not just eating in moderation, its about choosing the correct type of foods. A common focus is to be on a low-carb diet, low-fat diet, or high protein foods.
But what is most important is to have a variety of foods of the healthy type.
Focus on adding good fats that can be found in avocado, nuts, seeds, fatty fish.
Increase lean protein intake, from plant-based protein sources like legumes and nuts, but also animal sources like fatty fish, chicken breast, and turkey.
Lastly, grains and a type of fiber that helps with the feeling of fullness are known as soluble fiber.
A good switch is by following a Mediterranean diet and avoiding high-fat intake.
On the contrary, a low-fat diet may also not be the most beneficial.
Remember, some fats are good, like unsaturated fats that include monounsaturated fat , and polyunsaturated fats.
Plenty of fiber is very important to your gut health, Eat 25 30 grams of fiber per day from food, not supplements. T
Two different types of fiber can contribute to your digestive health. Soluble fiber and insoluble fiber.
Soluble fiber can dissolve in water making a type of gel that travels through the digestive system, allowing for easy bowel movements.
There arent exact recommendations of grams of soluble fiber but having a variety of vegetables throughout the day can help.
This type of fiber is important, because its viscosity allows for delayed emptying of the stomach, giving the sensation of fullness and controlling appetite.
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Why Is Fructose Bad For You
Glucose and fructose are metabolized very differently by the body.
While every cell in the body can use glucose, the liver is the only organ that can metabolize fructose in significant amounts.
When people eat a diet that is high in calories and high in fructose, the liver gets overloaded and starts turning the fructose into fat.
Many scientists believe that excess fructose consumption may be a key driver of many of the most serious diseases of today. These include obesity, type II diabetes, heart disease and even cancer.
However, more human evidence is needed. Researchers debate the extent to which fructose contributes to these disorders .
Many health professionals have claimed that excessive fructose intake is a major cause of metabolic disorders.
Losing Belly Fat By Lowering Carbs
Sometimes, even though people exercise for a long period, they are unableto shed the belly fat and there are various explanations for that tohappen. This is bound to happen if youdo not know about the lifestyle you need to embrace when you intend to lose thebelly fat. Belly fat is typically, one of the most stubborn fat which justdoesnt want to leave your body that easy, it just sticks around like a leechand can also increase the risk of some health problems. It fluctuates alongwith your food intake and there are people around us who have worked hard andwe have seen the way they reduced their abdominal fat by maintaining a strongwill. Losing the belly fat is easy and simple if you are determined to consumelow carbs and you work hard. So, it is very beneficial for human body to focuson losing body fat using any of the methods discussed in the article.
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Writer At The Fit Father Project
Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.
She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.
Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.
Her published work appears on hundreds of health and fitness websites, and shes currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.
What Is Belly Fat And Is It Dangerous
Visceral fat, commonly known as belly fat, is the layer of fat below the muscles of your abdomen. Due to its crucial location surrounding many of your vital organs, belly fat supplies a constant source of energy but also exposes the body to harmful toxins and hormones. When you have too many fat cells or your fat cells get too large, they can overproduce toxins that increase your risk for chronic inflammation, diabetes, heart disease and cancer. This is why belly fat can be more dangerous than subcutaneous fator the outer layer of fat that you can pinch with your fingers.
That said, the reason you’re having trouble buttoning your pants may not be visceral fat: what we’re calling “belly fat” these days could be bloating or water retention rather than a fat buildup. Read on for steps you can take to beat the bulge and lose stomach fat the healthy wayno restrictive fad diets necessary.
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Look At The Quality Of Your Sleep
Dont underestimate the power of a good nights sleep, too. Yes, it can help combat under-eye bags but, according to the University of Leeds, adults who get more than six hours of sleep per night are likely to carry 3cm less around their waist.
Head to bed earlier and follow the WHhow to get to sleep guide to ensure a lack of shut-eye doesnt hold you back from losing belly fat.
Getting Rid Of Carbs Reduces Bloating
Sometimes, excess fat around the body is made up of water and Becky Kerkenbush, RD, Clinical Dietitian at Watertown Regional Medical Centre tells us that carbs keep hold of more water than fat or protein.
As soon as you stop eating carbs, that water disappears via the bodys lymphatic system and you lose body weight.
So if you want a quick fix to a leaner tummy, quit carbs for a week and youll be able to fit into that slim-fitting dress or tighten up your belt by a notch on your jeans!
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Carbohydrates Should Make Up No More Than 60 Percent Of Your Calories Intake
Realize that carbs aren’t the devil that some diets make them out to be, but too many calories from carbohydrates can increase your middle mass.
Carbohydrates should make up no more than 60 percent of your calories when you are on a diet to lose belly fat. But, make sure that they are at least 45 percent of your diet.
As you can see, balance is the key here. Most of your carbs should come from fruits and vegetables and you should avoid high carb, empty calorie foods like cupcakes.
Avoid Sugary And Carbonated Drinks
The firstand foremost thing to do is to cut off sugar from your diet as much as possiblebecause as long as there is sugar contained in your food, there is no way onecan cut off carbs and lead a healthy life. Sugar is a high carb component whichnot only boost your belly fat but also reduce your metabolism and degrades yourimmune system as well. Consumption of a huge amount of sugar can lead intoexcess fat production by the liver as the fat gets stored in the liver as wellas the abdominal regions of your body. Sugar contains sucrose, fructose andmany such compound that adds to the increase in belly fat. It is also saidthat, drinking carbonated and liquid sweetened things can be considered evenworse to your health as they contain more calorie than solid sugar which addson to the fat storage in the belly. So, avoiding the pop drinks such as colaand sweetened juice, drinks and drinks containing refined sugar can help youreduce the belly fat without much workout to some extent. Overall avoidingsugary drinks or sugar
- Improves metabolism
Take innatural sugar i.e. fiber rich fruit juice instead of refined sugar as intake ofnatural sugar just adds up to the metabolism. In addition to that it also helpsyou increase your body strength which means you can workout without gettingtired and reduce your body/ belly fat.
- Lower calorie intake
- Reduces belly and liver fat
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Change Your Lifestyle And Combine Different Methods
Just doing one of the items on this list wont have a big effect on its own.
If you want good results, you need to combine different methods that have been shown to be effective.
Interestingly, many of these methods are things generally associated with healthy eating and an overall healthy lifestyle.
Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off.
When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect.
Losing weight and keeping it off is difficult unless you permanently change your dietary habits and lifestyle.
There are no magic solutions to losing belly fat.
Weight loss always requires some effort, commitment, and perseverance on your behalf.
Successfully adopting some or all of the strategies and lifestyle goals discussed in this article will definitely help you lose the extra pounds around your waist.
Simple Ways To Lose Belly Fat Based On Science
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Losing abdominal fat, or belly fat, is a common weight loss goal.
Abdominal fat is a particularly harmful type. Research suggests strong links with diseases like type 2 diabetes and heart disease .
For this reason, losing this fat can have significant benefits for your health and well-being.
You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches in men and 35 inches in women are known as abdominal obesity .
Certain weight loss strategies can target the fat in the belly area more than other areas of the body.
Here are 6 evidence-based ways to lose belly fat.
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Eat More Berries Loaded With Antioxidants
Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time without exercise. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a cherry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.
The Harmful Effects Of Excess Fructose
While excessive fructose is undoubtedly unhealthy, its health effects are controversial.
Nevertheless, there is a considerable body of evidence justifying the concerns.
Eating a lot of fructose in the form of added sugars may:
- Impair the composition of your blood lipids. Fructose may raise the levels of VLDL cholesterol, leading to fat accumulation around the organs and potentially heart disease (
- Fructose doesnt suppress appetite as much as glucose does. As a result, it might promote overeating (
- 13 ).
Note that not all of this has been proven beyond a shadow of a doubt in controlled studies. However, the evidence is still there, and more studies will paint a clearer picture in the coming years and decades.
Many studies suggest that a high fructose intake may contribute to chronic diseases in humans.
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