We all hold weight differently. Some of us gain weight in our hips. Others gain and lose weight first in their face. Still, some of us deal with belly fat. There’s no doubt that no matter where you hold your weight, it’s annoying, but belly fat can be particularly problematic.
The Dangers of Belly Fat
Belly fat doesn’t just make your jeans tighter. When it comes to your health, it’s the one place where fat is especially dangerous. Belly fat puts you at greater risk for heart disease, type-2 diabetes, and even some cancers. Why?
Belly fat is made up of visceral fat, the deepest layer of fat that wraps around your organs and causes trouble. Visceral fat is so harmful because it’s located near the portal vein and it releases substances like cytokines, which increase your risk of heart disease, as well as free fatty acids, which cause insulin resistance.
Getting Rid of Belly Fat
So, how do you get rid of belly fat? The good news is that it yields fairly easily to exercise and diet. The key is knowing what to eat. We’ve compiled a list of the 10 best foods for low belly fat.
Make your breakfast a bowl of oatmeal instead of a doughnut. Oatmeal is fiber-rich and can help you feel full while balancing your blood sugar. Just be sure to avoid sugar-filled varieties.
When you want a snack, grab a handful of almonds or other nuts. They slim your tummy and keep it full. In fact, a study by Purdue University revealed that 24 almonds a day can satisfy your hunger pangs without too many calories.
- Olive Oil
Not all fat is bad. Olive oil contains monounsaturated fats that are healthy for you. In fact, olive oil can help satisfy your cravings and control your cholesterol.
You have to be careful about how much raw fruit you consume, but berries are great for belly fat. They pack a lot of fiber into a small package and fill you up without all the bad.
Eggs contain vitamin B12, which your body needs to metabolize fat. Though eggs are high in cholesterol, a study by Louisiana State University found that people who ate eggs every day lost more weight.
- Beans & Legumes
Beans are low in calories and packed with protein and fiber. That means you can eat a lot of beans without gaining belly fat. Try replacing your meat dishes with beans, instead.
Not all meat is bad. Lean meats, such as fish, are great sources of protein. Plus, fish is packed full of omega-3 fatty acids, which help reduce the stress chemicals that cause weight gain.
- Whole Grain
You can’t skip eating carbs all together; it’s just about eating the right carbs. Choose whole grain breads and pastas over other varieties for a healthier option.
- Leafy Greens
Leafy greens are packed full of vitamins and minerals that attack belly fat. In particular, greens such as spinach and kale are loaded with fiber and few calories.
Like you needed another excuse to eat guacamole? Avocados are packed with heart-healthy monounsaturated fats, plus they have 11-17 grams of fiber per avocado, making them great for keeping hunger at bay.
Yours in wellness,