Do you have a big belly? Well, it can be an embarrassment for you; because it looks weird when you wear tight clothes. Excessive belly fat not only disturbs your body shape but also causes various health problems. According to the latest research, it has been proved that you may be at higher risk for heart attack & stroke, diabetes, hypertension, and cancer if you are overweight or have excessive fat in your belly.

Losing fat from the belly region is one of the daunting tasks that most of the people are trying these days. There are numerous ways to get rid of your belly fat. Some people take medicines for melting fats in their belly while many people try to lose tummy fat by eating less. Both are not good ideas because they may lead to many other harmful side-effects. However, here is a healthy way to trim down your belly that is to consume low-calorie foods. These foods are perfect for increasing your metabolism and reducing your weight.

What to learn from this post?

• What is abdominal obesity?
• How much belly fat do you have?
• What are the main causes of extra belly fat?
• Why is it important to melt belly fat?
• How can you burn your belly fat?
• 30 foods that help in reducing belly fat
• Conclusion
• What is abdominal obesity?

Abdominal obesity is a complex disorder involving an excessive amount of fat in your belly. It is likely to have a negative impact on health, such as it has a strong correlation with heart diseases. This obesity problem also leads to diabetes, Asthma, dyslipidemia and Alzheimer’s diseases. The main cause of overweight and abdominal obesity is a lack of energy balance in the human body. Energy balance disturbs when you take in more calories or reduce physical activity, and you start to gain weight.

• How much belly fat do you have?

The most exact way to know how much belly fat you have is to get a CT scan or MRI. Normally a man carries 3% of the essential fats while a woman has the ability to carry a higher amount of fat that is 12%. Furthermore, here is also a simple way to check it is to measure your waist size. If you are a woman, your waist size should be less than 35 inches and less than 40 inches is a suitable waist size of a man.

• What are the main causes of increased belly fat?

There are various reasons that can become a cause of increased belly fat. Here is a list of some main factors that cause of excess belly fat.

• Junk food
• Consumption of carbohydrates and calories in large amount
• Intake of heavy food and then, go to bed
• Genetics
• Lack of sleep
• Inactive lifestyle
• Lack of physical activity
• Medications
• Mental Illness

• Why is it important to melt belly fat?

Research recommends that overweight individuals have a higher risk of cardiovascular disease, diabetes, and lipid disorders than those with less belly fat accumulation. Therefore, it is important to lose your belly fat or overall weight to stay healthy and fit. When it comes to losing your belly fat or overall weight, increasing your metabolism plays a crucial role. A faster metabolism improves your digestion and helps burn off fat in pounds. So, you should include those things in your routine life that can increase your metabolism and make you healthier.

• How can you burn your belly fat?
• If you want to melt your extra belly fat, then cut carbs from your diet. It is beneficial for you, as it minimizes your hunger and cuts down your weight. If you need to lose weight fast, then consider dropping your carbs down to 50 grams per day.
• Avoid beverages and sugar sweetened to lose your weight and belly fat. Because they can reduce total calories and lead various metabolic problems.
• Aerobic Exercise (running, swimming and walking etc) helps in reducing your belly fat by boosting your metabolism. Doing aerobic exercise daily is also very effective for controlling the regaining abdominal fat after weight loss.
• Protein is the most significant macronutrient when it comes to losing belly fat. So, add protein to your diet to maintain your metabolism and boost calories.

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30 foods that help in reducing belly fat

Here is a list of 30 low-calorie foods that offer you with a lot of nutrients. So, if weight losing or burning belly fat is your goal, then you should add these foods to your diet. These foods will definitely control your appetite and boost your metabolism to digest food properly, as well as burning excess calories. Have a look at these foods!

1. Fish

If you want to make your belly flat, then include fatty fish in your diet. Salmon and tuna can be a great source of protein that helps in losing excess fat or weight. They contain Omega-3, so they will keep you energized and smart.

2. Nuts

Nuts are really amazing food that is highly suggested for weight losing. Try to add raw organic nuts like almonds, walnuts and pecans etc in your daily diet and keep yourself well-hydrated, smart and healthy.

3. Cherries

Before going to bed, you may eat some cherries. They will help you in burning your belly fat. Cherries are packed with melatonin that can promote the burning belly fat quickly.

4. Sweet Potatoes

Sweet potatoes are one of the most effective low-calorie foods that can help in weight losing. They contain fewer calories and more carbohydrates and fiber that will reduce your hunger and help you in keeping yourself slim and smart.

5. Oatmeal

Oatmeal is a low-calorie food packed with fiber and whole-grain benefits.

6. Organic Apple Cider Vinegar

Apple cider vinegar has a high content of enzymes that stimulate your digestion system and improve its function. Drink it with some water before every meal to reduce your belly fat, because in this why it suppresses your appetite and you eat less.

7. Olive Oil

Drizzle some olive oil on fresh salad and enjoy it daily to reduce your belly fat. Being a fellow of unsaturated fats, it not only helps in dropping down your weight but also encourages a healthy eating style. It gives you an opportunity to shed some extra pounds by balancing your diet and improving your digestive system.

8. Eggs

Eggs are very efficient in melting fat in the belly, as they are an outstanding source of protein. Add two eggs in your breakfast to reduce your belly fat. It also helps in muscle building, because they offer 400 fewer calories than consuming bagels in the morning.

9. Beans and Legumes

Beans and legumes can be a great source for a low-carb diet option as they are loaded with a high content of protein. Therefore, they are helpful to control your blood sugar and keep you smart and fit by regulating your digestive system properly.

10. Mushrooms

Mushrooms are also known as a low-calorie dietary food that will help you in retaining your perfect body shape by losing some extra pounds. When you eat mushrooms, you will get more energy and also feel a fuller tummy.

11. Tomatoes

Tomatoes have some various beneficial contents that help you in reducing overweight and also try to maintain it. Being a low-calorie food, it offers you full energy and fiber to keep you energetic and fit.

12. Celery

Celery is a low-calorie food that is rich in calcium and vitamin C. It contains only 8 calories, so it is beneficial to drink fresh celery juice each of your meals. It helps you to melt fat in your belly more quickly.

13. Peanut butter

When it comes to peanut butter, many people think about a heavy and unhealthy food. But it is totally wrong because it is also included in the list of fat-burning food. Many dieticians suggest peanut butter during the Abs diet, as it contains good fats that can help to lose excess fat in your body.

14. Dairy Products

Low fat dairy products are very helpful in reducing the fat of your belly and muscle building as well, because they contain calcium and vitamin D. A recent research shows that low-fat yogurt, milk, and cheese are very effective fat burning foods, so use them daily in your meals to improve the metabolism and lose your weight.

15. Avocados

A recent research has proved that avocados contain unsaturated fats (good fats). These fats generally help you in losing bad fats that are residing in your belly and other parts of the body. So, add avocados in your routine diet to keep yourself slim and healthy.

16. Green Tea

Green tea offers amazing benefits if you consume it on the daily basis. It not only rejuvenates your body and mind but also reduces your weight and keeps you healthy and fit. It is one of the best antioxidant drinks that contain catechin that naturally increases the burning process of fat in your tummy.

17. Apples

Apples, especially green apples are one of the healthiest fruit in the world that owns distinctive features. They produce large content of phenols that regulates your digestive system and gives you maximum energy. Green apples carry very low calories and are a great source of fiber and potassium that are very supportive of maintaining your health and fitness. If you want to keep away from a doctor, make a routine to have an apple daily.

18. Cucumber

Cucumber is one of the most popular low-calorie vegetables in the world. This healthiest vegetable has some antioxidants naturally that give countless health benefits. It is loaded with magnesium and vitamin C to boost up your energy and to reduce fats in your belly.

19. Blueberries

When you start eating this beautiful fruit daily, it benefits you in various ways. These are filled with some colorful and healthy antioxidants that help to burn excess fat and also provide energy. Blueberries also contain copper and fiber that assist in regulating your immune system and reducing extra sugar and fat. Furthermore, these are also a big source of vitamin K and C that are helpful in getting rid of bad fat by detoxifying your body.

20. Dark chocolate

It is loaded with a great content of some antioxidants, which are more effective about 8 times than that present in strawberries. It is also rich in stimulates, cocoa and other nutrients that can burn your stomach fat. So, start consuming dark chocolate to make you slim and fit.

21. Chili Peppers

Spice up your meal with chili peppers and maintain a healthy and tasty lifestyle. According to a research, chili peppers can help you in shedding extra pounds, because they contain zero saturated fat and zero cholesterol.

22. Cinnamon

It is not just a spice, but an incredible weight losing agent. You just have to enhance the intake of cinnamon powder daily basis; it will absolutely reduce your fat content in your belly. It mainly regulates the blood glucose which helps you in increasing body energy. If you are more energetic, then you can work out better to reshape your body and to lose fat.

23. Turkey Meat

If you want to lose extra fat from your tummy, then consuming turkey breast is the best option. It contains a large content of carbohydrates that increases your metabolism and offers sufficient calories to burn your belly fat. You can eat a turkey meal in any form, like boiled, steamed, baked or sautéed.

24. Grapefruit

Start eating a grapefruit in the early morning when your stomach is empty. This practice will help you to detoxify your body by eliminating bad fats. Many studies have revealed the amazing results of a grapefruit when taken a belly fat burning regime.

25. Bananas

Banana is one of the healthiest fruit around the world, as it is loaded with potassium. Plan a pure banana diet for five days where you just consume bananas with a glass of milk. It will definitely assist you in dropping your weight quickly.

26. Flax Seeds

Flax seeds come in the list of world’s healthiest foods, as they are composed of fiber and Omega-3 acids. They have the potential to reduce fat in your belly and maintain the shape of your body. Start intake of flax seeds to boost your metabolism by dropping down the amount of bad cholesterol.

27. Broccoli

Many people think that broccoli is one of the tasteless vegetables, but the benefits it gives inside you are just unbelievable. It is listed in the list of weighing losing foods, as it contains lots of amazing nutrients for your proper nourishment. When you eat this healthy superfood, it not only satisfies your appetite but also carries fiber to keep you fit and energetic.

28. Pears

Eat a fresh pear before each your meal to lose your weight. Pears are so high in fiber, flavonols and low in calories that can control the storage of fat in your belly.

29. Oranges

Oranges are citrus fruits loaded with vitamin C that will retain your energy level optimally. It is perfect for melting your excessive belly fat, as their calorie count is very low.

30. Whole wheat Bread

It is usually called as brown bread. This bread is partially or completely made from whole wheat grains or flour that is low in calories and rich in other nutrients, like iron, magnesium, copper, pantothenic acid and manganese. So, it is helpful in burning belly fat and controlling overall weight.

• Conclusion

Belly fat is one of the most serious health problems all over the world. If you are one of them who have this problem and now want to lose your belly fat, then you should change your diet. Balanced diet and exercising are considered as the main treatments for burning belly fat. Avoid the consumption of energy-dense foods and increase the intake of dietary fiber in your routine diet. This practice will not only reduce your belly fat but also help you in staying smart and healthy.

Have you ever been the victim of abdominal obesity? Well, share the name of the fat-burning food that you loved to eat.