You’re probably aware of the saying, “You are what you eat,” and that statement is all too true! This reaffirms the notion that to be healthy, you must eat healthy. If you consume a diet that is not nutritious and contains a lot of junk food, in time you will find yourself gaining belly fat and not fitting in your favorite jeans anymore. Not only is it discouraging to see that extra weight linger around your waistline, but there are also serious health risks associated with belly fat.
While an easy fix solution for belly fat sounds enticing, burning belly fat doesn’t happen overnight. To lose those stubborn pounds around your waist, it can be helpful to follow these simple fat-burning tricks.
Here are some of the best ways to burn fat:
Eat Foods That Get Rid of Belly Fat
If you want to melt your middle and get rid of belly fat, it all starts in the kitchen. There are several foods that can relieve inflammation, boost your metabolism and reverse your body’s tendency to store fat.
Here are the top 5 foods to get rid of belly fat:
Red Fruits: Red fruits, such as ruby red grapefruit, tart cherries, raspberries, strawberries, apples, and plums, can fight belly fat. These fruits are packed with powerful natural nutrients that can help you lose weight, when eaten in moderation, reduce belly fat, and lower cholesterol levels. According to a study published in the Journal of Medicinal Food, eating half of a fresh grapefruit before meals allowed participants to lose up to an inch from their belly, a clear indicator of significant weight loss.
Lean Proteins: Consuming lean proteins, in place of both fatty proteins and high glycemic carbs, can reduce hunger and cravings, and can boost weight loss and improve energy. Some examples of lean high protein foods include skinless white meat poultry, lean beef, egg whites, low or no-fat greek yogurt, and most seafood. Some research has suggested that a high protein diet can help overweight women to lose fat, while also allowing them to retain lean muscle mass. A high protein diet may help a person feel satiated longer and decrease hunger, which can lead to eating fewer calories altogether. Finally, consuming a high protein diet can also boost metabolic rate and preserve muscle mass.
Healthy Fats: In moderation, healthy fats can promote weight loss, especially around the midsection. Monounsaturated fats are healthy fats that are found in olive oil and chia seeds, as well as in nuts and avocado, when you get to maintenance. These fats help fight off inflammation, which is detrimental to your overall health and can trigger the body to store more belly fat. Omega-3 fatty acids are healthy fats found in salmon, mackerel, tuna, sardines, and herring, as well as flax seeds and chia seeds, which may support healthy weight loss. It is important to limit or avoid some dietary fats that are negative to your health, such as saturated fats and trans fats.
Fiber: Fiber is a great addition to any diet, as it allows you to feel fuller for longer. Consuming the right fiber sources can provide your body with the energy it needs, which may also motivate you to stay more active throughout the day. Some of the best high-fiber foods that help eliminate belly fat include chia seeds, edamame, pears, raspberries, collard greens, and broccoli. According to the American Society for Nutrition, dietary fiber is an integral component of a successful weight loss intervention.
Leafy Greens: Leafy greens, such as spinach, lettuce, and kale, contain fiber and are full of essential minerals and vitamins that help support your metabolism and subsequently burn belly fat. These leafy greens are also rich in polyphenols, which are micronutrients that may exert anti-inflammatory effects, as well as being a good source of fiber.
Avoid Processed Foods and High Fructose Sugar
Overly processed foods have been shown to not only contribute to weight gain but they frequently use high fructose corn syrup as an inexpensive sweetener. High fructose corn syrup has been shown to be responsible for weight gain but has also been implicated as a cause of increased belly fat, fatty liver disease, insulin resistance, Type-2 diabetes, metabolic syndrome, and cardiovascular disease. Processed foods frequently contain large amounts of hidden unhealthy fats, high glycemic carbs, and sodium.
Add Fat-Burning Exercises to Your Routine
When most people consider ways to burn belly fat and lose weight, they often resort to hours on the treadmill or elliptical. However, there are other types of exercise that can help you to burn fat faster, including high-intensity interval training (HIIT) and weight training.
HIIT is interval training that incorporates short bursts of intense exercise with periods of rest or low-intensity exercise. This kind of training allows you to burn a significant amount of calories in a short period of time.
Strength training is a type of exercise that uses weights and bands for resistance and can cause you to burn as much fat, or more, than cardio. Strength training can enhance fat loss by increasing the number of calories you burn at rest, allowing your body to become a fat-burning machine.
Reduce Your Stress Levels
Believe it or not, stress can actually contribute to your weight gain. Cortisol, the primary stress hormone, can “affect fat distribution by causing fat to be stored centrally around the organs,” according to a study by Yale.
Fortunately, there are plenty of ways you can reduce your stress levels to eliminate or avoid belly fat:
Spend more time outside
Try deep breathing techniques, such as meditation
Move your body for at least 30 minutes a day
Write down your thoughts and feelings
Reduce your caffeine intake
Start Losing Belly Fat Today!
Ready to start losing belly fat? At CardioMender MD, we can help you achieve sustained weight loss success through our individualized weight loss programs. Our team is here to support you as you take on key lifestyle changes that will allow you to become the best version of yourself.
Our Weight Loss Phase 1: “Wellness Transformation” is unlike typical diet programs. When executed effectively, our approach ensures your long-term weight loss success. For more information or to book an appointment at our wellness and weight loss clinic, call us at (954) 480-1665.
Try CardioMetabolic Lean to help support optimal weight management!*