Banish the Bulge – 32 Foods That Burn Belly Fat Fast

Belly Fat, Cardio

Are you trying to figure out how to lose belly fat fast?

You’re not alone; the 2017-2018 National Health and Nutrition Examination Survey (NHANES) found that more than 30% of Americans were overweight with nearly 10% of the population suffering from severe obesity.

Diet plays a major role in weight control. So, today, we’re listing 32 foods that burn belly fat fast. Check it out below!

 

Can Food Really Help Burn Belly Fat?

Yes and no.

Studies show that adopting a “low-calorie diet with a low fat or carbohydrate content” may be beneficial in weight loss efforts. However, it’s also important to pair proper nutrition with some level of physical activity or exercise for optimal results.

So, eating fat burning foods and making other wholesome dietary choices are crucial for weight loss, but it’s only one part of a bigger picture.

 

32 Foods That Burn Belly Fat Fast

What you choose to eat and not eat goes a long way when it comes to weight loss. Without further ado, we present to you the 32 foods that burn belly fat fast! Happy eating, fitness fam!

 

  • Avocado – Wholesome, delicious, and high in monounsaturated fats, which encourage satiety, avocados provide a nutrient dense option for your low-calorie diet. Plus, they’re the “ACE” of fruits, as they are rich in vitamins A, C, and E.
  • Eggs – Eggs are an “eggcellent” option for getting some protein while keeping calories low. You’ll enjoy a longer feeling of fullness and plenty of protein for post-exercise muscle recovery.
  • Kale – Perhaps one of the best fat burning foods out there, kale is rich in vitamins, minerals, and fiber, encouraging a feeling of satiety while regulating digestion.
  • Blueberries – An antioxidant-rich fruit that helps reduce inflammation, including bloating and storing adipose fat in the midsection. You’ll get plenty of vitamins and nutritional value from the small but mighty blueberry.
  • Raspberries – Similar to their blue counterparts, raspberries pack a power punch of Vitamin K, Vitamin C, manganese, and fiber. They also produce raspberry ketone, which may assist in the treatment and prevention of certain metabolic diseases as well as weight control.
  • Greek Yogurt – Rich in healthy fats and protein, Greek yogurt makes a great breakfast, midday snack, or even bedtime indulgence. Plus, it’s packed with probiotics, which contribute to a healthy gut biome and digestion.
  • Nuts – Raw nuts, including almonds, cashews, and pistachios, are high in calories and fat, which scares some dieters. However, studies show that nuts are great for dieting, as they “enhance palatability, nutrient quality, and chronic disease risk reduction without compromising weight loss or maintenance.”
  • Grapefruit – There’s a reason many dieters eat grapefruit for breakfast. According to the Journal of Medicinal Food, fresh grapefruit may improve insulin resistance, which is beneficial for weight reduction.
  • Green Tea – Drinking green tea is very healthy. It includes small amounts of caffeine, which increases metabolism, and is often consumed hot, which raises core temperature and encourages digestion, and provides various nutrients for overall improved health and wellness.
  • Oats – A bowl of oatmeal each morning provides loads of soluble fiber, which will help keep you full for longer while promoting healthy digestion. Choose steel cut over instant, but, if you have to go with instant for the undeniable convenience of it, choose the plain, unflavored, unsweetened option. The flavored ones are packed with added sugars, and that’s a huge no-no!
  • Mushrooms – Mushrooms are more than a hearty, protein-packed meat substitute; they’re also rich in potassium, phosphorus, selenium, folate, choline, and fiber, encouraging good health and a slimmer waistline.
  • Hot Peppers – Peppers including chilis, jalapenos, and habaneros have a thermogenic effect, raising the body’s temperature and promoting digestion. Removing the seeds and cooking them helps take off the edge, although many people praise them for their mix of flavor and heat.
  • Peanut Butter – Skippy gives peanut butter a bad rap since it’s loaded with sugar, but natural peanut butter and other nut butters, like almond, cashew, and sunflower, provide healthy fats and protein to support weight loss as well as muscle recovery.
  • Chickpeas – The great thing about chickpeas is you can eat tons without much adverse effect. They’re low in calories, rich in fiber, and contain other beneficial nutrients to keep you feeling full and fresh.
  • Apples – An apple a day keeps the belly fat away, right? Not only is this classic fruit nutrient dense, its skin is packed with antioxidants to help support various metabolic and biological functions.
  • Lemons – Most folks aren’t keen to bite into a lemon wedge, but adding it to a cold glass of water helps promote healthy metabolism, making it an excellent way to kick off your day.
  • Broccoli – There’s a reason your mother told you time and time again to eat your broccoli. Broccoli, as well as other cruciferous vegetables, are nutrient dense and packed with fiber, promoting great overall health and wellness as well as weight reduction.
  • Asparagus – Studies show that asparagus makes a great addition to a healthy diet, as it “demonstrates high levels of basic nutrients, including vitamins, amino acids and mineral salts.” Additionally, it has diuretic and mildly laxative effects, encouraging regular and healthy digestion.
  • Dark Chocolate – Did you read that right? Chocolate to lose weight and burn fat? In the case of dark chocolate, it’s true, as studies show that it has “anti-diabetic, anti-inflammatory, and anti-microbial properties.” Just mind the adage: everything in moderation. A taste of dark chocolate is beneficial, but channeling your inner Augustus Gloop and overindulging will negate those benefits.
  • Cottage Cheese – If you do have to overindulge, however, cottage cheese is a decent choice. It’s low calorie, low or no fat, and contains casein protein, which is a slow-digesting protein that helps aid in muscle recovery after exercise. It’s not a bad bedtime snack either, encouraging muscle recovery while you sleep.
  • Lentils – Italians love a heaping bowl of lentils on New Year’s Eve to ring in the new year with good luck, but they’re also great for your good health. Lentils provide plant-based protein, fiber, and a plethora of vitamins and minerals.
  • Pumpkin – Pumpkins are good for more than just carving each Halloween; they’re loaded with nutrients and fiber, which helps regulate digestion. Fresh is best, but canned can be fine as long as there are no sneaky added sugars or other processed extras.
  • Tuna – Both fresh tuna steaks and canned tuna can be part of a wholesome, belly-shrinking diet. It’s a great source of lean protein while also providing essential omega-3s to reduce inflammation and support cardiovascular health.
  • Salmon – Salmon is also wholesome, providing vitamin D, vitamin B12, selenium, iodine, omega-3 fatty acids, EPA, DHA, and plenty of protein to keep you feeling full and refreshed.
  • Quino – aIt’s hard to pronounce, but this powerful grain provides all nine amino acids in a single serving. So, if you’re looking for a carbohydrate that offers incredible nutritional upsides, look no further!
  • Ginger – Ginger is more than just a food; it’s been used medicinally for centuries too. Studies show that ginger provides many benefits to human health, including weight management, gut health, and digestion.
  • Peas – Peas are nutrient rich and high in fiber, encouraging less belly fat. They’re also super easy to add to most recipes, making it a great thing to have in the pantry, fridge, or freezer at all times.
  • Turmeric – Another spice that provides plenty of upside, turmeric, also known as curcumin, is a nutritional powerhouse. According to the American Journal of Clinical Nutrition, “curcumin supplement with lifestyle modification should be an option for weight reduction.”
  • Kiwi – Kiwifruit is “exceptionally high in vitamins C, E, K, folate, carotenoids, potassium, fiber, and phytochemicals acting in synergy to achieve multiple health benefits.” In layman’s terms, it’s super healthy and makes a great addition to our list of the best fat burning foods for belly fat.
  • Olive Oil – It’s packed with healthy monounsaturated fats, anti-inflammatory aids, and makes a tasty addition to pastas, salads, and just about any recipe that requires a touch of fat. Be sure to use sparingly, as a little bit is good for belly fat while a lot is no bueno.
  • Sweet Potatoes – Rich in Vitamin A, sweet potatoes get a bad rap since people combine them with marshmallows on Thanksgiving. Served plain or with a touch of organic butter and salt, they can be quite helpful in managing energy levels and satiety while practicing proper nutrition.
  • Garlic – We don’t recommend eating cloves of garlic by themselves, but adding garlic to recipes provides tons of health benefits as well as a robust flavor.

 

How to Lose Belly Fat Naturally

If you’re wondering how to get rid of belly fat quickly, you should know there is no one quick fix. There are many strategies that are clinically effective, but no one strategy will be a panacea for any individual and, often, doctors and nutritionists will recommend various lifestyle interventions to support weight reduction and maintenance.

That includes eating right, drinking plenty of water, exercising regularly, and getting enough sleep at night. When combined, these interventions may have profound results.

 

Diet is the Most Important Factor

There are many things that contribute to weight gain and storing fat, including not getting enough rest each night, high stress levels, a sedentary lifestyle, and more.

However, what you eat (and, in many cases, what you don’t eat) is the most important factor in your weight, weight maintenance, and the success of weight loss efforts.

Doctors and nutritionists often make many recommendations to improve your odds for success, but, in most cases, eating a well-balanced diet filled with whole foods, lean proteins, healthy fats, and minimal carbs is the best way to lose weight and reduce belly fat.

 

Exercise is Crucial

Doctors, scientists, and researchers everywhere are in agreement that getting regular exercise provides an effective avenue for maintaining a healthy weight and burning belly fat.

You don’t have to be a high-performance athlete or undergo rigorous training by any means, but studies show getting approximately 150 to 200 minutes of physical activity each week may have a positive effect on your weight loss goals.

That includes cardio and resistance training, so don’t feel confined to the treadmill if you yearn to hit the weights. Strength training can be very beneficial for your overall health and waistline.

 

Reasons Why Fat Accumulates in Your Belly

There are many reasons why fat accumulates in the midsection, including poor diet, poor sleep habits, stress, overindulging in alcohol, poor gut health, high stress, or leading a sedentary lifestyle.

Unfortunately, genetics does play some role here too; but that’s no reason to call it a loss and resign yourself to a big belly! Taking the reins of your life by eating right, exercising, getting to bed on time, abstaining from alcohol or moderating consumption, and practicing mental health wellness all can be key in weight reduction and burning belly fat.

Don’t be afraid to try some of these lifestyle interventions and, if you need any personalized recommendations, ask your doctor or other qualified healthcare professional for their help.

You can do it! We believe in you!

 

How Likely is It That Fat Burning Foods Will Make a Difference?

Combined with other lifestyle interventions, eating fat burning foods may make a massive difference. Alone, there is still great potential to see results.

Don’t underestimate the power of a healthy diet. Eating right is a godsend for those who struggle making many or any of the other positive lifestyle interventions as described above.

 

Does Alcohol Increase Belly Fat More Than Other Foods and Drinks?

Alcohol often has a negative effect on belly fat, as studies show it may lead to weight gain from consuming tons of empty calories. However, it’s unlikely that it is significantly worse than other unhealthy foods.

To simplify, alcohol is much worse for belly fat than any of our 32 foods that burn belly fat listed above, but may be as bad or better than unhealthy foods.

 

Is Belly Fat Genetic?

Studies show that some individuals are genetically predisposed to belly fat. That means that some people unfortunately will have a harder time managing adipose tissue in the midsection than others.

We urge those people, no matter how impossible it seems to reach their weight loss goals, to never give up and exhaust every option possible to succeed. The benefits of maintaining a healthy body weight are too valuable to ignore.

 

The Ultimate Plan to Burn Belly Fat Fast

If you’re trying to figure out how to lose belly fat naturally, there are many strategies you may consider employing. A multifaceted approach, including proper nutrition, a consistent fitness routine, drinking plenty of water, getting enough rest, and managing stress levels, is often highly effective for weight reduction and fat burning.

Eating some of the 32 foods we listed above should help too, so head to your local grocery store, stock up, and start making some healthy dietary adjustments today!

 

Types of Workouts to Feel the Belly Fat Burn

 

High-Intensity Interval Training (HIIT): This type of training involves short bursts of intense exercise followed by rest or low-intensity periods. HIIT can increase your metabolism and help you burn more calories throughout the day.

Strength Training: Building muscle mass through weight lifting or bodyweight exercises can increase your resting metabolic rate, meaning you burn more calories even when not exercising. Target the major muscle groups to improve overall body composition.

Cardiovascular Exercises: Activities like running, cycling, swimming, and brisk walking can help burn calories and improve heart health. Engaging in cardio regularly is effective for overall fat loss, including around the belly.

Core Workouts: While these won’t directly burn belly fat, strengthening your core muscles can improve your posture, reduce back pain, and give your abdomen a more toned appearance. Exercises include planks, Russian twists, bicycle crunches, and leg raises.

Yoga and Pilates: These are great for stress reduction, improving flexibility, and building core strength. Some poses and exercises can help tighten and tone the abdominal muscles.

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