We hate to be the bearer of bad news, but that weekly happy hour could be doing more harm than good. You don't have to stay away from alcohol completely—just stay away from having more than one drink per sitting. You've probably heard the good news that following a Mediterranean diet one that's high in lean, antioxidant-packed foods like olive oil, leafy greens, and fish can do wonders for your mind and body.
But, Selvakumar warns that low-fat or fat-free salad dressing can be actually quite unhealthy if they contain genetically modified oils that have been heated, pressed, or refined. Plus, the addition of high-fructose corn syrup, artificial flavors, and preservatives can also contribute to the bulge. Instead, opt for a homemade salad dressing where you're in charge of all the ingredients that go in it. Our favorite blend for a tasty, healthier alternative? Olive oil with lemon and red wine vinegar. Just like soda , most store-bought fruit juices are full of additives , sweeteners , and, yes, high-fructose corn syrup.
The same goes for store-bought smoothies. According to Selvakumar, the adipose tissue where extra sugar gets converted to fat , has an unlimited storage capacity, which makes obtaining a flat stomach difficult to achieve if you're drinking things like fruit juice with added sugar.
Instead of your daily juice run, try making your own at home. While that may mean more cleanup for you, you'll be able to taste a difference in the freshness and your waistline will benefit.
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Refined carbohydrates like bread are another food that should be limited in a healthy diet. One study found that diets rich in "dense acellular carbohydrates" promote inflammation and weight gain. You might even notice a difference in your energy levels throughout the day, and you'll feel full longer.
Replace refined bread with fiber soluble foods like avocados, legumes, oats, and flaxseeds.
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Like bread, they'll make you feel full, but they help to slow down the manner in which food passes through the digestive tract. It's often said that the most important meal of the day is breakfast, but if you're eating multiple bowls of cereal in the a. Look for whole grain, low-sugar, high-fiber cereals instead the high fiber will help you feel fuller, longer, and get things moving in your digestive system. As far as which milk to pair it with, Selvakumar recommends consuming either low-fat or skim milk for efficient weight loss, or plant-based milk with cereals think almond, oat, and soy.
Although salt won't actually contribute to the addition of belly fat, excess amounts are a common cause for bloat and can make you feel like you packed on a few extra pounds overnight. Dairy products Lactose intolerance can range from mild to severe, but either way gas is usually a symptom. Feeling bloated? Try limiting the amount of milk, cheese, yoghurt, and ice cream you eat and see if that helps. Drink lactose-free milk or take Lactaid pills to help your body digest milk products. Potato chips One of your favourite snacks may be giving you belly fat.
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Most potato chip brands are cooked in hydrogenated oils. This type of oil is called a trans-fat. Trans-fat is known to increase cholesterol, contribute to heart disease and increase weight.
There are baked and low-fat potato chips on the market that make better choices. It has empty calories that add excess weight and also provides large amounts of sugars. Your body has a hard time burning this sugar off, especially in the mid-section. These foods are bad on so many levels because they are filled with high sugar content and preservatives for a longer shelf-life — they can literally sit there forever!
Sugar increases inflammation, which can also make you look puffy and bloated. Margarine is usually loaded with trans-fat and is found in plenty of pastries, crackers, snack foods, and even microwave popcorn, so limit intake to keep cholesterol levels in check. Fried foods Deep fried chicken and French fries taste good, but they will not do your stomach any favours.
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Fast food is usually greasy and has very little vitamins and minerals or fibre. Instead, it is loaded with sodium and trans-fat which manifests itself in your stomach. If you must have fast food, choose healthy takeaway options.
You can even whip up a batch of energy balls by combining nut butter and chopped nuts with add-ins like oats, cinnamon, minced dried fruit, and chopped dark chocolate. I have always considered lentils to be one of the most underrated superfoods on the planet. In addition to being naturally gluten-free, affordable, eco-friendly, versatile, and satisfying, lentils are incredibly nutritious. A classic study that tracked belly fat among adults over a five-year period found that for each 10 gram increase in soluble fiber consumed, the rate of visceral fat accumulation decreased by 3.
Opt for lentils in place of meat as the protein source in a meal, seasoned with herbs and combined with extra virgin olive oil, a generous portion of veggies, and a small serving of healthy starch from sweet potato or fingerling potato, spaghetti squash, or quinoa. Add lentils to a salad, make a simple lentil curry, an instapot lentil soup, or transform these gems into meatless meatballs or a lentil loaf.
The popularity of keto and paleo diets have caused many people to shun grains altogether, but whole grains are actually health-protective in a number of ways, including a reduction in belly fat. Research that involved more than 2, participants of the Framingham Heart Study found that whole-grain intake was inversely associated with both subcutaneous and visceral belly fat , whereas refined grains, like white bread, rice, and pasta, increased belly fat.
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Good options include oats at breakfast, quinoa added to a salad at lunch, and brown or wild rice added to a stir-fry at dinner. Homemade popcorn, which makes a great crunchy and filling snack, also counts as a whole grain. We Asked Nutritionists for the Facts. Vitamin D is important for a number of functions, including immunity, bone-density regulation, and mental health. Research also shows that a low blood vitamin D level is tied to an increase in both total body fat and visceral belly fat in women , and visceral belly fat in men.
Few foods are significant sources of vitamin D, and one of the best is wild salmon, which can be purchased fresh or in pouches and tins. Add it to avocado toast at breakfast, salads at lunch, transform into salmon burgers, or toss with veggies, olives, and chickpea pasta for dinner.