6 popular foods to help lose belly fat

Too much fat around the abdominal area has been linked to a higher risk of heart disease, diabetes, and even cancer. Individuals should be aware of the dangers of excess belly fat and take steps to combat the problem. Since poor food habits are the prime cause of abdominal fat accumulation, one should be careful with what they eat. While some foods increase this stubborn belly fat, others help burn or lose it gradually.

Foods that help burn belly fat

While it might seem counterintuitive, several gut-friendly foods help one lose belly fat. These foods boost particular bodily mechanisms like metabolism that help burn the fat naturally or promote a feeling of fullness.

Pumpkin

An excellent way to lose belly fat is to eat meals low in carbs and high in protein and fiber content. Pumpkin is a common food that meets this nutritional criteria. It is a powerhouse of protein, fiber, and even other nutrients like potassium, beta-carotene, and antioxidants. Pumpkin is also loaded with vitamins and minerals and is low in calories, properties often associated with belly fat reduction. One can use pumpkin in soups, curries, and oatmeal.

Quinoa

Quinoa is a whole grain known for its high fiber content. A 185-gram cup of quinoa contains 5.18 grams of fiber, which fulfills over 15% of a person’s daily requirement. Besides helping reduce belly fat, fiber relieves constipation and promotes gut health. Quinoa is a healthy alternative to white rice because it is gluten-free and a complete vegan protein source.

Oats

Oats are another popular whole grain for reducing belly fat. Half a cup of uncooked oats have almost four grams of fiber and as few as 150 calories, serving as a low-calorie, high-fiber food. They are a great breakfast option since they help kickstart the day with sustained energy and curb hunger for an extended period. Reduced hunger, in turn, cuts down overeating and reduces belly fat. One can combine oats with fruits, nuts, and natural sweeteners for a power-packed morning meal.

Dark leafy greens

One can eat as many leafy greens as one wants since they are low in calories and glycemic index and loaded with fiber, essential vitamins and minerals, and antioxidants. Spinach, kale, and broccoli are popular choices that improve digestive health and assist in belly fat reduction. A cup of kale contains only 30 calories, which is almost negligible. These veggies are also super versatile and can be added to smoothies, salads, stir-fries, soups, and omelets.

Kefir

Kefir is a commonly found tangy fermented drink. It is rich in probiotics (aka good bacteria) that balance microbiomes, boost gut health, and improve digestion. The proven low-calorie drink also contains protein and can be used in various dishes, from smoothies to salad dressings.

Black beans

Black beans are rich in fiber, folate, potassium, and plant-based protein. Protein is perhaps found in the highest quantity, at 14.5 grams per cup. While individuals can get canned, fresh, dried, or any other kind of black beans, they should pick varieties that are low in sodium and without added salts for maximum benefit. Black beans can be used in numerous dishes for a nutritious boost. One should avoid eating too many processed and sugary foods, salted or caramelized snacks, or sweet bakery items to ensure the foods listed here yield the desired result.

Other ways to lose belly fat

Even after eating the right foods, individuals may sometimes not see the desired results as fast as they would like. A lack of physical activity and bad lifestyle habits are two reasons why this may happen. To avoid belly fat accumulation, one should also include the following in their routine:

Cardio exercises

Cardio exercises like running, cycling, and swimming are excellent for losing excess belly fat. These exercises also improve cardiovascular health.

Strength training

Strength training routines like weight lifting can help build lean muscle mass and lose belly fat. One may also be able to burn calories at rest with these exercises.

Managing stress and getting enough sleep

Too much stress and a lack of sleep can disbalance hormones, which can promote hunger, cause fatigue, and reduce metabolism. So, to manage stress, one should employ techniques like consultation, yoga, meditation, and mindfulness practices. For sound sleep, one can create a suitable unwinding night routine, avoid screen time or heavy meals close to bedtime, and follow a fixed sleep-wake cycle.

While these strategies might benefit many, one should consult a professional before using them. The professional can develop a personalized plan to help one meet their health and fitness goals safely without inviting other problems.