Fuel Your Weight Loss Journey with Foods That Burn Belly Fat
Mehak Shah
April 20, 2023
Weight Loss
Obesity is associated with many health risks like type 2 diabetes, cardiovascular issues, and other health problems. Yet, even after this, many people struggle with losing belly fat. Furthermore, people fall prey to common myths and misconceptions surrounding the topic.
One of the most prevalent misconceptions about losing belly fat is that endless crunches or sit-ups can help lose belly fat. Furthermore, people believe that these activities will magically burn belly fat. Unfortunately, spot reduction is not a viable solution, and it takes more than just exercise to lose belly fat. Another myth about losing belly fat is that a particular food or supplement can specifically target belly fat and shed fat around the belly region. While certain foods can aid in weight loss, there is no one magical food that can single-handedly burn belly fat.
It is only possible when one consumes them as part of a nutritious, balanced and healthy diet. This article will explain the science behind how some foods can help lose belly fat. In addition, it provides helpful tips for incorporating them into your daily routine. Read on to better understand how to tackle belly fat and make positive changes towards a healthier lifestyle.
Understanding the Causes of Belly Fat
Carrying excess fat in the belly region can be frustrating. First, however, it’s essential to understand the underlying causes. Only then can we work towards reducing belly fat. Here are some of the primary causes of belly fat:
Genetics
Genetics play a significant role in determining where your body stores fat. Some people are more likely to store fat in their midsection. Research shows that fat storage in the belly region (even in non-obese individuals) can be due to genetic reasons.
Unhealthy and Poor Diet
Consuming a diet containing processed and junk food can accumulate belly fat. These foods are typically high in calories, sugar, and unhealthy fats, contributing to insulin resistance, inflammation, and metabolic dysfunction. Furthermore, eating low-protein and low-fibre foods can also lead to belly fat accumulation.
Lack of Physical Activity
Inactivity can lead to a slowing down of the metabolism. It means the body burns fewer calories. Over time, it can lead to an accumulation of belly fat. Research also shows that inactivity may induce an increase in abdominal fat.
Stress
As per research, high-stress levels can cause the body to release cortisol, a hormone linked to belly fat accumulation. Additionally, when the body releases more cortisol, and when people are stressed, they often overeat or make poor food choices, contributing to weight gain.
Age
It is no secret that as people age, their metabolism slows down. Furthermore, they lose muscle mass. As a result, burning calories becomes more challenging, leading to unhealthy weight.
Hormonal Changes
Hormones play a significant role in determining fat distribution in the body. As per studies, oestrogens, insulin, leptin, androgens, and growth hormone influence appetite, metabolism and body fat distribution.
In obese individuals, leptin hormone sensitivity reduces, and your body’s ability to feel full reduces. As a result, it can lead to overeating and further weight gain. Likewise, many other hormones lead to weight gain in different ways.
Other Causes
Studies show that sleep deprivation can produce more stress hormones in the body. As a result, it can lead to fat accumulation. Furthermore, excess alcohol intake is also one of the causes of body fat accumulation. In some women, menopause can lead to hormonal changes, releasing cortisol (stress hormone). It can lead to fat accumulation.
Summary
Understanding the primary causes of belly fat is crucial for making meaningful changes to reduce it. As per the current findings, the primary reasons for fat storage in the belly are poor eating habits and lack of physical activity. Furthermore, hormonal imbalance, stress, lack of sleep and alcohol consumption can also lead to fat accumulation.
15 Foods That Burn Belly Fat
Burning belly fat should essentially be a part of reducing overall weight. Hence, it is advisable to follow a healthy eating and exercise routine. However, some foods are rich in specific nutrients. These nutrients can help increase metabolism, reduce inflammation, regulate blood sugar levels, and keep you satiated. As a result, these foods can enhance weight loss and help reduce belly fat. Below, we look at foods known to burn belly fat and their mechanism.
1. Leafy Greens
Leafy greens like spinach, kale, and collard greens are fibre-rich. Furthermore, they contain essential vitamins and minerals. They are also low in calories, They are also low in calories, which helps lose belly fat. The fibre in leafy greens helps keep you satiated. Conversely, vitamins and minerals help regulate your metabolism. Moreover, the antioxidant properties of leafy green vegetables can reduce oxidative stress and inflammation.
Research shows that dietary fibre may help reduce obesity. In addition, studies also show that green leafy vegetables help reduce oxidative stress, resulting in reduced inflammation.
2. Avocado
Avocado is a superfood with various benefits. It is a healthy fat rich in fibre, vitamins, and minerals. Furthermore, it is an excellent source of monounsaturated fats. Research shows that monounsaturated fats can help reduce belly fat. That is because it keeps you satiated and enhances fat burning. The high-fibre content of Avocado also keeps you feeling full and reduces the urge to munch on unhealthy snacks. Another significant benefit of avocado is its healthy fat content that provides a steady energy source.
3. Berries
Berries are an excellent source of dietary fibre and antioxidants. Dietary fibre helps stay satiated for a long time and ensures lower-calorie consumption. At the same time, dietary fibre improves bowel movements. These are essential for overall weight loss, including belly fat. Furthermore, research states that berries’ antioxidants and bioactive compounds help reduce inflammation-induced obesity. Moreover, berries are also low in calories and help regulate blood sugar levels.
One can add a handful of berries to their morning oatmeal or yoghurt or simply eat them as a snack.
4. Fruits
It is no secret that fruits have high nutritional qualities. Several studies show fruits are rich in minerals, vitamins, fibre and antioxidants. Dietary fibre enhances weight loss and helps reduce belly fat. It is primarily because it keeps you satiated. In addition, vitamins and minerals are essential for a healthy metabolism. A healthy metabolism, an improved digestive system, and reduced calorie intake are crucial for weight loss.
One must also consume adequate citrus fruits like oranges, lemons, kiwi, fresh limes etc. Research shows that citrus fruits have a rich phytochemical profile and contain antioxidants. As a result, they help reduce oxidative stress and inflammation.
5. Nuts
Nuts are a good source of protein, healthy fats, and fibre. They are also low in carbohydrates, which can help regulate blood sugar levels. Eating nuts can also help reduce belly fat by keeping you full for extended periods. As a result, they help reduce calorie intake, resulting in overall weight loss.
Some of the most beneficial nuts are macadamia nuts, pistachios, walnuts and pine nuts. However, one must be mindful of the quantity of consumption. Nuts can be a great addition to your morning or evening snacks. Moreover, you can add them to your breakfast in smoothies or yoghurts.
6. Whole Grains
Whole grains are beneficial for health in several ways. Research shows they have a rich nutritional profile and help improve overall health. For example, whole grains help manage type-2 diabetes, prevent cardiovascular diseases, lower cholesterol and potentially protect against some cancers.
The rich fibre content in whole grains makes them beneficial for fat loss. Moreover, results from some studies suggest that a hypo-energetic diet, including whole-grain foods, may lead to a more significant reduction in body fat, particularly abdominal fat.
One can consume whole grains like millet, quinoa, and brown rice. These whole grains are excellent protein, vitamins, minerals, and dietary fibre sources.
7. Fish
Fish is an excellent source of proteins and omega-3 fatty acids. Research shows that omega-3 fatty acids help reduce inflammation and improve metabolism. As a result, it helps burn more calories. Furthermore, the proteins in fish help build muscles and reduce visceral fat. That makes fish an effective food to shed fat from the abdominal region.
8. Legumes
Legumes like lentils, chickpeas, and black beans contain high fibre and protein. In addition, they are rich in complex carbohydrates. They are also low in calories and fat, making them an ideal food to eat if you’re trying to lose belly fat. The fibre in legumes helps keep you feeling full, while the protein helps regulate your metabolism. As a result, legumes can help reduce overall body weight and enhance fat shedding from the belly.
9. Apple Cider Vinegar
Apple cider vinegar is a popular ingredient known for its weight-loss properties. People often use it in salad dressings and marinades.
Apple cider vinegar can also help regulate blood sugar levels. The main component of apple cider vinegar is acetic acid. Research shows that acetic acid helps boost metabolism. As a result, it suppresses body fat accumulation.
10. Green Tea
The benefits of green tea are no secret in today’s world. As a beverage, green tea has become synonymous with weight management. It is a popular beverage that people worldwide consume. However, the most significant benefit of green tea is its antioxidant properties.
Research suggests that caffeine and catechins in green tea can boost metabolism. As a result, green tea consumption helps lose fat. Green tea also contains bioactive compounds that help to reduce inflammation.
11. Yoghurt
Yoghurt is an excellent food for those who want to lose belly fat. First, it is high in protein, which helps reduce appetite and helps build muscles. Furthermore, yoghurt also helps boost metabolism, which enhances the calorie-burning mechanism. Finally, Yoghurt also contains probiotics, which are beneficial for gut health. As per research, a healthy gut microbiome helps reduce belly fat.
One should always opt for plain yoghurt without added sugar. One can add fruits or nuts to the yoghurt for flavour and nutrition.
12. Garlic
Garlic is a well-known ingredient in Indian cuisine. People add it to enhance the taste and flavour of many dishes. However, the benefits of garlic are not only limited to improving taste. It also offers various health benefits. One of the benefits is garlic’s ability to help lose weight. Garlic contains allicin, a compound that helps reduce inflammation and boost metabolism. Additionally, garlic helps reduce appetite, making sticking to a healthy diet easier.
Garlic is a versatile ingredient that one can use in various ways. For example, one can add it to curries or stir-fries or eat it raw with meals.
13. Turmeric
Turmeric is another common spice found in almost every Indian household. It is a spice that offers various health benefits. Most of turmeric’s benefits are because of curcumin, a compound in turmeric that offers anti-inflammatory properties. The anti-inflammatory properties of turmeric make it beneficial for weight loss. Turmeric also helps reduce insulin resistance, which also helps reduce belly fat.
14. Chia Seeds
Chia seeds are tiny black seeds rich in fibre, protein and healthy fats. As a result, chia seeds help reduce appetite that helps stay within daily calorie intake limits. In addition, chia seeds also contain antioxidant properties. Because of these antioxidant properties, chia seeds help reduce oxidative stress and inflammation. Hence, they help reduce overall weight and belly fat.
Adding chia seeds to your daily diet is easy. You can add them to yoghurt, smoothies or oatmeal.
15. Oatmeal
Oatmeal is a rich source of fibre, which helps you stay satiated for a long. In addition, it helps improve digestion. Research shows that oatmeal contains insoluble fibre and carbohydrates that help curb hunger and provide enough energy to stay active. However, it is essential to note that while choosing oatmeal, one should always opt for flavourless versions as they are free of sugar and added chemicals.
Summary
Foods from various food groups can enhance the fat reduction in the belly region. However, essential nutrients that enhance the process are fibre, proteins and antioxidants. Conversely, it is also crucial to note that one specific food cannot lead to successful fat reduction. Hence, it is vital to consult a certified nutritionist to create a meal plan incorporating foods to help lose belly fat.
HealthifyMe Suggestion
Did you know that adding ginger to your diet can help you lose belly fat? Ginger contains compounds called Gingerols and Shgaols, which improve digestion, reduce inflammation and boost metabolism. As a result, ginger aids in losing belly fat. You can add ginger to your meals, make ginger tea or even chew on small pieces of ginger throughout the day to reap its benefits. Add grated ginger to your stir-fry, soup, or smoothie to make it more nutritious and flavorful. For more insights on foods to lose weight, click here.
The Final Word
Belly fat is a significant concern for many people worldwide. It is not only because of the appearance but also due to the health threats that it poses. Belly fat can add to the risk of several health issues, including cardiovascular and blood sugar issues.
While many people struggle with losing belly fat, it is essential first to understand its causes. Furthermore, one should also know that no magical food can single-handedly burn belly fat. However, some foods can enhance the process of belly fat loss. For example, foods like leafy greens, avocado, and nuts in a healthy and balanced diet can help increase metabolism, reduce inflammation, regulate blood sugar levels, and keep one feeling full.
People can reduce overall weight and work towards a healthier lifestyle by making meaningful changes in eating habits and exercise routines.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.
Frequently Asked Questions
Q: What are some foods that can help me burn belly fat?
A: Although no food can magically help burn belly fat, incorporating some foods into a healthy and balanced diet can help enhance belly fat loss. Some examples are green leafy vegetables, fruits (especially citrus fruits), yoghurt, fish, chia seeds and legumes. However, one should always be mindful of the ways of consumption and portion size. To get help on the same, it is advisable to consult a certified nutritionist.
Q: Can eating too much of these belly fat-burning foods be harmful?
A: Eating anything in excess can be detrimental to health. When choosing any food, including these belly fat-burning foods, one should always be careful about the portion size and adequate way of consumption. In addition, if you have an ongoing health issue, consult a doctor or an expert nutritionist before adding any of these belly fat-burning foods to your diet.
Q: Are there any specific vitamins or minerals that can help me burn belly fat?
A: While eating a balanced diet and following an active and healthy lifestyle are crucial to losing belly fat, some vitamins and minerals can enhance your progress. For example, B vitamins fully metabolise food into fuel for the body. As a result, they increase energy levels and improve metabolism, resulting in fat loss. In addition, vitamins C and D also enhance overall weight loss and belly fat reduction. Among the minerals, iron, calcium, and magnesium are beneficial.
Q: Can eating a low-carb diet help me lose belly fat?
A: For some people, eating a diet low in carbohydrates can help them lose overall weight and reduce fat storage from the abdominal region. However, replacing simple carbohydrates with complex carbohydrates is advisable. It is because your body needs some amount of carbohydrates to function. Hence, ask a certified nutritionist for assistance before reducing your carbohydrate intake.
Q: Are there any fruits that can help me burn belly fat?
A: Several fruits can enhance your belly fat reduction by helping you lose overall weight and burn more fat. Fruits are rich in minerals, vitamins and fibre. As a result, they help keep you satiated and reduce hunger cravings. Citrus fruits like oranges, kiwi, fresh lime and lemon are effective in helping lose fat as they are excellent sources of antioxidants and have antimicrobial properties. As a result, they improve metabolism and enhance the fat-burning process.
Q: How can I incorporate these belly fat-burning foods into my diet?
A: Incorporating these belly fat-burning foods in the right way is crucial. However, there is no single rule that fits everyone. Every body type is different, and they have different needs. In addition, they react to foods differently. Hence, it is advisable to consult an expert nutritionist or a healthcare professional to understand what suits you. You can also reach out to a HealthifyMe nutritionist to seek advice on the same.
Q: Are there any drinks that can help me burn belly fat?
A: Several drinks can aid in losing overall weight and belly fat. These drinks also include foods that help burn belly fat. Some effective beverages that can help are ginger tea, green tea, jeera (cumin) water, turmeric tea, lemon water, smoothies (fruits and vegetables) etc.
Q: Can eating spicy foods help me burn belly fat?
A: Some studies suggest capsaicin (found in chilly) may boost the body’s ability to break down fat and burn more energy. However, it is not valid in everyone’s case. Hence, one should not consider eating spicy food as an aid in losing belly fat. Instead, eating a balanced meal with adequate physical activity and a healthy lifestyle is essential to losing weight and belly fat.
Q: How long will it take to see results from eating these belly fat-burning foods?
A: These belly fat-burning foods do not act independently in reducing belly fat. They can enhance the process of burning belly fat, but only when incorporated as a part of a healthy and balanced diet. In addition, losing belly fat also requires enough physical activities, proper sleep and less stress, among other factors. Following all these measures under the guidance of a certified nutritionist can help you see significant results within a few weeks.
Q: Are there any exercises I should be doing in addition to eating these belly fat-burning foods to get rid of belly fat?
A: Besides eating a healthy and balanced diet incorporating these belly-fat-burning foods, one can indulge in various physical activities to see results. For example, one can do cardio workouts like running and walking. Furthermore, one can also do strength training workouts like lifting. It will help you not only reduce fat percentage in your body but will also help to gain muscles. However, it is essential to make a proper exercise plan with the assistance of an expert coach.
Research Sources
1. Carey DG, Nguyen TV, Campbell LV, Chisholm DJ, Kelly P. Genetic influences on central abdominal fat: a twin study. Int J Obes Relat Metab Disord. 1996 Aug;20(8):722-6. PMID: 8856394.
https://pubmed.ncbi.nlm.nih.gov/8856394/
2. Laye MJ, Thyfault JP, Stump CS, Booth FW. Inactivity induces increases in abdominal fat. J Appl Physiol (1985). 2007 Apr;102(4):1341-7. doi: 10.1152/japplphysiol.01018.2006. Epub 2006 Nov 22. PMID: 17122374.
https://pubmed.ncbi.nlm.nih.gov/17122374/
3. Moyer AE, Rodin J, Grilo CM, Cummings N, Larson LM, Rebuffé-Scrive M. Stress-induced cortisol response and fat distribution in women. Obes Res. 1994 May;2(3):255-62. Doi: 10.1002/j.1550-8528.1994.tb00055.x. PMID: 16353426.
https://pubmed.ncbi.nlm.nih.gov/16353426/
4. Better Health
https://www.betterhealth.vic.gov.au/health/healthyliving/obesity-and-hormones#bhc-content
5. Beccuti G, Pannain S. Sleep and obesity. Curr Opin Clin Nutr Metab Care. 2011 Jul;14(4):402-12. doi: 10.1097/MCO.0b013e3283479109. PMID: 21659802; PMCID: PMC3632337.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/
6. Howarth NC, Saltzman E, Roberts SB. Dietary fibre and weight regulation. Nutr Rev. 2001 May;59(5):129-39. doi: 10.1111/j.1753-4887.2001.tb07001.x. PMID: 11396693.
https://pubmed.ncbi.nlm.nih.gov/11396693/
7. Frugé AD, Smith KS, Riviere AJ, Tenpenny-Chigas R, Demark-Wahnefried W, Arthur AE, Murrah WM, van der Pol WJ, Jasper SL, Morrow CD, Arnold RD, Braxton-Lloyd K. A Dietary Intervention High in Green Leafy Vegetables Reduces Oxidative DNA Damage in Adults at Increased Risk of Colorectal Cancer: Biological Outcomes of the Randomized Controlled Meat and Three Greens (M3G) Feasibility Trial. Nutrients. 2021 Apr 7;13(4):1220. doi: 10.3390/nu13041220. PMID: 33917165; PMCID: PMC8067874.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8067874/
8. DiNicolantonio JJ, O’Keefe JH. Monounsaturated Fat vs Saturated Fat: Effects on Cardio-Metabolic Health and Obesity. Mo Med. 2022 Jan-Feb;119(1):69-73. PMID: 36033137; PMCID: PMC9312452.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9312452/
9. Land Lail H, Feresin RG, Hicks D, Stone B, Price E, Wanders D. Berries as a Treatment for Obesity-Induced Inflammation: Evidence from Preclinical Models. Nutrients. 2021 Jan 23;13(2):334. doi: 10.3390/nu13020334. PMID: 33498671; PMCID: PMC7912458.
10. Slavin JL, Lloyd B. Health benefits of fruits and vegetables. Adv Nutr. 2012 Jul 1;3(4):506-16. doi: 10.3945/an.112.002154. PMID: 22797986; PMCID: PMC3649719.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/
11. Sun Y, Qiao L, Shen Y, Jiang P, Chen J, Ye X. Phytochemical profile and antioxidant activity of physiological drop of citrus fruits. J Food Sci. 2013 Jan;78(1): C37-42. doi: 10.1111/j.1750-3841.2012.03002.x. PMID: 23301602.
https://pubmed.ncbi.nlm.nih.gov/23301602/
12. Harvard School of Public Health
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/
13. Maki KC, Palacios OM, Koecher K, Sawicki CM, Livingston KA, Bell M, Nelson Cortes H, McKeown NM. The Relationship between Whole Grain Intake and Body Weight: Results of Meta-Analyses of Observational Studies and Randomized Controlled Trials. Nutrients. 2019 May 31;11(6):1245. doi: 10.3390/nu11061245. PMID: 31159235; PMCID: PMC6627338.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627338/
14. Calder PC. Omega-3 fatty acids and inflammatory processes. Nutrients. 2010 Mar;2(3):355-374. doi: 10.3390/nu2030355. Epub 2010 Mar 18. PMID: 22254027; PMCID: PMC3257651.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257651/
15. Kondo T, Kishi M, Fushimi T, Kaga T. Acetic acid upregulates the expression of genes for fatty acid oxidation enzymes in the liver to suppress body fat accumulation. J Agric Food Chem. 2009 Jul 8;57(13):5982-6. doi: 10.1021/jf900470c. PMID: 19469536.
https://pubmed.ncbi.nlm.nih.gov/19469536/
16. Hursel R, Viechtbauer W, Westerterp-Plantenga MS. The effects of green tea on weight loss and weight maintenance: a meta-analysis. Int J Obes (Lond). 2009 Sep;33(9):956-61. doi: 10.1038/ijo.2009.135. Epub 2009 Jul 14. PMID: 19597519.
https://pubmed.ncbi.nlm.nih.gov/19597519/
17. Davis CD. The Gut Microbiome and Its Role in Obesity. Nutr Today. 2016 Jul-Aug;51(4):167-174. doi: 10.1097/NT.0000000000000167. PMID: 27795585; PMCID: PMC5082693.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5082693/
18. Rebello CJ, O’Neil CE, Greenway FL. Dietary fibre and satiety: the effects of oats on satiety. Nutr Rev. 2016 Feb;74(2):131-47. doi: 10.1093/nutrit/nuv063. Epub 2016 Jan 2. PMID: 26724486; PMCID: PMC4757923.
