There are lots of healthy foods that can be added to your daily meals to increase your fat burning potential and the ability to lose stomach fat.
They may be items that you already use on a daily basis, or they could be foods you have never thought about or even heard of.
We’ve created a list of foods and drinks, that can help you lose stomach fat and increase your weight loss.
#1. Eat Foods That Burn Belly Fat
When it comes to weight loss, your diet is more important that exercise… and for belly fat weight loss, exercise is pretty important so that’s saying a lot!
We will get into the exercise aspect below, but for now here are the top 10 belly fat burning foods:
- Peppers – The hotter the better, hot peppers such as chili peppers, jalapenos, even cayenne powder help increase fat loss and stave off hunger. They also give you a healthy dose of metabolism boosting vitamin C! (3)
- Eggs – High in lean protein, eggs will help keep your cravings in check… so you will eat less and lose belly fat faster. Some studies have even shown that eating healthy proteins will actually help you lose belly fat. (4)
- Beans – When it comes to foods to eat to lose belly fat, beans are nature’s gift to mankind. They have the perfect balance of carbs and protein and they keep you full for hours. Black beans, kidney, lentils, garbanzo, and cannellini are all good choices. (5)
- Nuts and Seeds – Not only keep you full, the healthy protein can help you lose weight and even increase your metabolism. Almonds, walnuts, macadamia, cashews, pistachio, chia seeds, and hemp seeds are good examples. (6)
- Berries – Another metabolism boosting ingredient, berries are packed full of Vitamin C and fiber. Studies have shown that fiber helps raise your metabolism and helping you shed belly fat fast. Blueberries, raspberries, blackberries, strawberries, cranberries, and are good choices. (7)
- Avocados – We really love avocados here at Lose Weight by Eating! They are full of fiber, which is fantastic for weight loss and oh so good for you! This healthy fat will actually tell your body to release fat! (8) Enjoy ½ an avocado a day for best results.
- Leafy Greens – Help you feel satisfied longer, boost your metabolism and turn off your hunger receptors. You will eat less and lose more belly fat just by increasing your leafy greens! They’re low in calories and high in fiber, making them the perfect weight loss food. Not a fan? Try one of our yummy green smoothies. Examples include spinach, romaine lettuce, kale, bok choy, arugula, chard, and mustard greens.
- Citrus Fruit – Another big metabolism booster, so much good for you vitamin c and so easy to work into your diet! Squeeze some lemon, lime, orange, or all three fruits into your water and sip all day. (9) Enjoy an orange instead of your sugary snack, or a grapefruit when you crave sour candy.
- Coconut – Another healthy fat that tells your body to release unwanted belly fat! Try adding coconut water or coconut milk to your morning smoothie, swap out cooking with butter for coconut oil. (10)
- Broccoli – More good for you greens, broccoli helps increase metabolism and helps you burn more belly fat. And at just 30 calories per cup you can have as much as you want, so eat up!
Key Point: Certain foods have metabolism boosting properties and can help you burn belly fat. Try to incorporate these foods into your daily diet to kick your fat burning into high gear.
#2. Avoid Foods That Cause Belly Fat
If you want to know how to get flat stomach, there are some foods you should be avoiding.
The best diet to lose belly fat involves phasing these foods out by filling your diet with the healthy ingredients in our “Top 10 Foods That Burn Belly Fat” section above.
Processed Food – First off, all that processed food will only pack on belly fat and make you unhealthy. Try to remove all the prepackaged, preservative filled junk from your diet and replace it with whole foods. (11)
Sugar and Sugar Substitutes – Yep, all of it! Try to get your sweet fix from nature, fruit (especially the belly fat burning fruits outlined above) is a great alternative to traditional sugar, which will only turn into more fat. Even worse, fake sugar will make you sick and tell your body to hold onto fat. (12)
Go all natural whenever possible. Try to remove or reduce sugar in your favorite recipes, instead use mashed fruit. And remember, the more sweets you eat, the more you crave. So guess what… the less you eat the less you will crave it!
Carbohydrates – Not all of them, but try to cut how many carbs you eat by half. Refined carbs are the worst offenders: white bread, pasta and flour. So try swapping for all natural whole wheat versions.
Instead of having a whole sandwich at lunch have a half a sandwich and salad. Small changes will show big results!
Fats (The Unhealthy Kind) – I’m talking about the fried foods, heavy buttery dishes and unhealthy cuts of meat like bacon. You don’t really need me to tell you why these are packing on the belly fat do you?!
Swap out fried for baked, use olive oil or coconut oil when cooking and opt for lean protein that will actually help you take off the excess belly fat!
Alcohol – Empty calories, extra carbs and loads of sugar… oh my! Looking to get rid of that beer belly? Then put down the beer friend! All those extra calories and carbs are not helping your efforts. (13)
And if you’re a fan of the mixed drink, holy-moly the calories and sugar (real and fake) in those mixers are seriously hindering your weight loss efforts!
Key Point: Sugar, carbohydrates, processed foods, and alcohol all directly affect your waistline. Avoid these foods if you’re trying to get a flatter tummy.
A healthy diet can make you look and feel great!
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Cardio Exercises to Reduce Belly Fat:
Cardio is one of the most effective ways to burn calories and shed unwanted flab from your body. Cardio exercises are immensely helpful in reducing belly fat. Doing cardio on a regular basis will offer you other health benefits such as reduction of stress, an increase in your lung capacity, better sleep, and a sense of overall well-being.
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One of the very first cardio exercises to reduce belly fat is walking. Surprised? Do you think it’s too simple to be effective? Well, then you should know that walking is a great and effective way to burn away that ugly belly fat. In fact, it is an excellent fat burner for your entire body. If you follow a healthy diet along with walking at a steady pace for 30-45 minutes for at least four to five days every week, you will witness a gradual decrease in your weight.
This low-impact exercise increases your metabolism as well as your heart rate. A heightened metabolic rate will burn away calories at a faster pace, thus helping to eliminate the fat accumulated around your belly. In fact, walking decreases the risk of injuries and is considered to be a good workout for beginners.
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[ Read: Flaxseeds Help In Losing Weight ]
You have to prevent your body from getting used to any fixed workout routine. Hence, you can switch occasionally. Try running for a change. It is an effective way to keep your heart rate up, burn calories, and lose belly fat.
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If you don’t like running, try jogging instead. Research suggests that jogging is more effective in breaking down unwanted fat when compared to weightlifting. This is a form of aerobic exercise that is extremely useful for fighting obesity and staying fit.
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This is another effective cardio exercise that helps you shed belly fat by burning calories. Ensure that your heart rate goes up while you are cycling.
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With swimming, you get the benefits of cardio – from losing weight to toning your body – all at the same time! The strokes you choose should be up-tempo and strenuous in order to help you burn more calories. You can start by going for a swim once or twice every week.
And here we have a video showing you the top 5 exercises from this list!
Follow these effective and simple exercises to reduce belly fat. You can easily do most of these exercises at home without the help of any personal trainer. All you need is determination and a lot of stamina. Reducing tummy fat is no longer an elusive dream!
And Once You’ve Satisfied All Those Requirements, A Good Night’s Sleep
In addition to the extra energy you will have for your workouts, a good night’s sleep has also been chemically shown to help aid weight loss. There have been many studies looking into the relationship between weight loss and sleep, so no, it isn’t a myth!
Sleep helps regulate glucose metabolism and hormone functions, therefore reducing your appetite and hunger.
I discovered my passion for research when studying for my degree in Medical Imaging. Once graduated, I worked as a diagnostic radiographer and as a member of the hospital’s gastrointestinal imaging research team. I love learning about new technologies, particularly in the health and beauty field, and enjoy writing about how they can benefit both our every day and long-term health and well-being.
Plenty of studies show exactly how sugar is directly turned into belly fat (5).
This comes through the process of sugar turning into fructose which is then turned into fat. Doing a sugar detox is one of the quickest ways to shed a few pounds quickly.
But sugar is not the only type of carbohydrate you should cut out. It’s also beneficial to minimize all carbohydrate intake. This sort of carbohydrate detox has been shown to be the fastest way to lose weight quickly, safely, and effectively.
This is one of the core principles behind our 21-Day Fat Loss Challenge and why it works so well to help our clients lose 7-10 pounds in their first WEEK with the diet!
It’s also been proven to be more effective than low-fat diets. When the body is cut off from sugars and carbohydrates, weight loss and a drop in belly fat will occur simultaneously.
Apple cider vinegar is uniquely effective for weight loss and eliminating stomach fat.
Its abilities to lower blood sugar and curb appetite are particularly effective for those looking to lose weight. Studies have also shown that those who consume 1 -2 tablespoons daily have a significant decrease in visceral fat (6).
Read more about it in our article on How to Lose Weight with Apple Cider Vinegar.
As discussed before, high cortisol levels lead to more abdominal obesity.
Exercises like long distance running create a place for chronic cortisol levels to flourish.
Try yoga instead. It’s the only form of exercise proven to lower resting cortisol levels and burn fat at the same time.
Get started by checking out the 13 Yoga Asanas for Weight Loss.
For every hour of sleep the body gets that is fewer than 8, the chances of visceral fat increase.
If you’re only getting in 6 hours a night, you’ll likely have a 22% increase in the gain of visceral fat (7). These a reason lack of sleep is associated with cravings, high cortisol levels, poor skin, and other health issues.
Get 8 hours of high-quality sleep every night.
Most people understand that protein is essential for a slimmer, sexier you.
If you really want to know how to lose belly fat fast, it’s all about how much protein you are consuming.
People put on high protein diets lose significantly more fat and visceral belly fat than when placed on lower protein diets (8).
Get serious about your protein intake.
Get in no less than 25% of daily calories from protein.
Studies have shown that those who load up on green tea or coffee before exercising lose more belly fat than those that don’t.
This is because of the caffeine and catechins found in these drinks.
For an especially effective belly fat burning workout, don’t eat 2 hours before working out. Drink either black coffee or green tea, and then exercise.
This will give you the most powerful belly fat burning effects.
A study done by Swedish scientists showed a strange result.
Those who ate lots of polyunsaturated fats lost more visceral fat, lost more weight, and gained more lean muscle than those that ate other fats (9).
Polyunsaturated fats can be found in fish, nuts, and seeds.
Lastly, it’s important that you remember to measure your stomach.
Your numbers on the scale are not always reliable when it comes to reducing belly fat.
Use a simple measuring tape, and track your numbers every week. This will help to ensure you’re getting the results you want without all the hassle.
If you liked this article on losing belly fat and are ready to make the dietary changes necessary to lose finally knock it for good, our 21-Day Fat Loss Challenge is the best place to start!
Our clients lose an average of 10-21 pounds in 21 days and absolutely love it! But even better than the weight loss is the feedback we get from our clients about how the program has taught them how to change their eating habits and find a diet that truly works for them in the long-term.
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Leave a comment below if you enjoyed this article on how to lose belly fat fast or have any questions!
Along with the HIIT, you should focus on diet factor, and it really matters a lot. The calories you intake must be proper and if you don’t know much then start managing macros. This is how to lose belly fat fast:
- Download smartphone apps that can help counting calories intake and calories burned on a daily basis.
- Whatever you eat, add into the log. Such apps offer you interactive features to log what you eat and calories burned.
- You can check out carbohydrate, fat, protein and calories with ease. Keep in mind that you eat food with balanced calories.
- The nutrition factor matters a lot so don’t eat readymade food and try to simplify your diet so you can calculate all with ease.
If you start eating veggies, fruit and other foods that provide enough calories and don’t have much fat then you can rely on them. Don’t be a picky eater because it has many harms and lack of nutrition is a major one here.
6. You don’t enjoy the process.
Is it any wonder people struggle with their weight when they see eating as a chore and exercise as a dreadful bore? The best fitness plan is one that causes the least interruption to your daily life. The goal isn’t to add stress to your life, but rather to remove it.
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The best of us couldn’t bring ourselves to do something we hate consistently, so make getting in shape fun, however you’ve gotta do it. That could be participating in a sport you love, exercising with a good friend or two, joining a group exercise class so you can meet new people, or giving yourself one “free day” per week where you forget about your training plan and exercise in any way you please.
10. You know your what but not your why.
The biggest reason why most New Year’s resolutions fail: you know what you want but you not why you want it.
Yes: you want to get fit, lose weight, or be healthy… but why is your goal important to you? For example:
Do you want to be fit so you can be a positive example that your children can admire and look up to?
Do you want to lose fat so you’ll feel more confident and sexy in your body than ever before?
Do you want to be healthy so you’ll have increased clarity, energy, and focus that would carry over into every single aspect of your life?
Whether you’re getting in shape because you want to live longer, be a good example, boost your energy, feel confident, have an excuse to buy hot new clothes, or increase your likelihood of getting laid (hey, I’m not here to judge) is up to you. Forget about any preconceived notions and be true to yourself.
- The more specific you can make your goal,
- The more vivid it will be in your imagination,
- The more encouraged you’ll be,
- The more likely it is you will succeed (because yes, you CAN do this!).
I hope this guide to why New Year’s resolutions fail helps you achieve your goals this year. If you found this helpful, please pass it along to some friends so they can be successful just like you. What do you hope to accomplish next year?