When you are trying to reduce belly fat it should be about so much more than gaining a summer bathing suit body.
Fat that you can grab is called subcutaneous fat. It sits on the surface of your body and while you might not like the way it looks, it isn’t increasing your risk of health problems.
Excess fat that accumulates around your middle is far more dangerous. It’s known as visceral fat and it’s stored deep inside your body (out of sight). It wraps around your liver, kidneys, stomach, and the portal vein that carries blood, oxygen, and nutrients from your intestines to your liver.When trying to reduce belly fat it should be about so much more than gaining a summer bathing suit body. #HealthFirstClick To Tweet
Visceral fat is biologically active and pro-inflammatory. It stimulates the release of cytokines that have been linked to an increased risk of cardiovascular disease, breast cancer, diabetes, metabolic conditions, hormone dysfunction, and gallbladder removal.
There’s good news! Visceral fat is particularly responsive to diet and exercise. That’s right – you can reduce belly fat with the right foods and moving around for half an hour every day.Visceral fat is particularly responsive to diet and exercise. #DidYouKnow #DietChangeClick To Tweet
Let’s talk about the foods you need to get rid of that “spare tire” for good!
10 Foods to Trim Belly Fat
1. Avocados contain lecithin (an amino acid), healthy fats, and fiber that work together to help you burn excess fat around your middle. Naturally anti-inflammatory, antifungal, and antibacterial, avocados are incredible for your entire body.
2. Beans are and inexpensive and readily available source of soluble fiber that works to break down fat cells so your body can flush them out. They’re great for digestion and help fill you up to keep you from snacking between meals. Those who follow a plant-based diet benefit from the protein found in beans.
3. Almonds are another excellent source of healthy fats that have gotten a bad rap the past four decades. The American Journal of Clinical Nutrition found that almonds satisfy hunger and keep you from consuming empty calories. They’re high in fiber, magnesium, and vitamin E as well that protect muscle and fight the signs of aging.
4. Tomatoes are packed with valuable nutrients such as lycopene while being extremely light on calories. They naturally lower blood fats and have been proven to reduce your risk of cardiovascular disease, obesity, and diabetes.
5. Celery is one vegetable that has a long history of reducing belly fat. It’s a natural detoxifier, packed with fiber, and bursting with nutrients like vitamin C. If you’re not a fan of celery on its’ own, consider adding it to your morning healthy shake for a powerful nutrition boost. The apigenin content in celery has been linked to lowering the risk of cancer in women.
6. Watermelon is perfect for extra hydration (it’s more than 90% water) that helps flush fats and toxins from your body. It’s a powerful nutrient-rich food that reduces belly fat without impacting muscle mass. The fiber helps fill you up and has been proven to help lower your risk of cardiovascular disease.
7. Green tea contains caffeine but studies over the years have linked it to incredible health benefits. One of those is its’ ability to affect weight loss by drinking two glasses each day over the course of a year. The antioxidant epigallocatechin gallate (EGCG) works with caffeine to boost your metabolism naturally.
8. Cucumbers are another ultra-hydrating food that’s more than 95% water and low in calories. Fiber and vitamin-rich, cucumbers are great for digestion, detoxification, and slowing the signs of aging in your skin.
9. Pineapples contain bromelain, an enzyme that has been proven in countless studies to lower inflammation, burn fat, and fight bacteria. They are packed with vitamins, minerals, and fiber that your body uses efficiently to flush toxins and slim out your belly area.
10. Apples are a known powerhouse of nutrition and have been for generations. Packed with fiber, vitamins, and a compound called pectin, apples aid in weight loss, lower cholesterol, flush fat, and help lower your risk of cancer. They’re also a delicious way to combat the signs of aging.
Research proves that even if you look slim on the outside, you can have excess visceral fat buried deep in your abdomen. It doesn’t get there overnight and it takes a coordinated effort in your diet, exercise, and lifestyle habits to get rid of it.
Here are some basic tips to make sure you burn (rather than accumulate) belly fat.
1. Pump up your fiber intake through your diet
2. Decrease the amount of sugary foods you eat and choose carbs carefully
3. Make sure you’re getting enough protein daily
4. Replace hydrogenated oils with coconut or olive oils
5. Get more sleep
6. Add probiotics to your diet
7. Consider intermittent fasting (read more about it here)
8. Exercise for 30 minutes daily
9. Lower stress with meditation
10. Drink more water
Reducing belly fat is not as difficult as you might think. Your body doesn’t want it and will respond quickly to diet and exercise changes.Reducing fat is not as difficult some think. Your body will respond quickly to diet and exercise changes. #FactsClick To Tweet
Get to work with these belly-busting foods and habits. In a year, you’ll have wish you started today!