Having some extra fat is a reality for everyone of us. But for some, excess fat gathers in the belly, giving them the look of being six months pregnant. In fact, some people have such a large bellies that it’s difficult for them to even bend over. Being either overweight or obese is harmful to your health. Doing so increases the risk of developing major health problems. Understanding what belly fat is and how to burn it with natural meals is important.
Given the wide variety of major health problems caused by excessive abdominal fat, it’s crucial to begin to work quickly on burning this fat and getting rid of it for good. Fortunately, there are numerous all-natural foods that have been repeatedly shown to aid in this process. You should expect to notice effects quickly if you start including any of these foods in your diet over the following several weeks. If you’re looking for a fast, painless solution to weight loss, these foods can help.
IN THIS ARTICLE
05. Final Thoughts
What Is Belly Fat?
Poor diet, a lack of exercise, and stress are just a few of the factors that contribute to belly fat. Changes in diet, physical activity, and other aspects of daily living can be beneficial. If you pinch extra skin and tissue around your belly, you’ll feel subcutaneous fat. Belly fat that settles between your abdominal organs is called visceral fat. Having excessive visceral fat has been connected to a variety of health issues.
Problems with belly fat go beyond the subcutaneous fat layer, which is where most people focus their attention (subcutaneous fat). Visceral fat, which is located in the abdomen and wraps around the organs, is also included.
Regardless of body mass index, research has linked belly fat to an increased risk of dying young. Some research has also shown that women who are within the “normal weight” range as determined by body mass index (BMI) standards nonetheless have an increased risk of dying from cardiovascular disease if they have a big waistline.
DANGERS OF VISCERAL FAT
Located deep within the abdomen and wrapping vital organs like the liver and intestines, visceral fat is also referred to as “hidden” fat. About 10% of total body fat is found here.
Subcutaneous fat, which is where most of our body fat is actually kept, is the most common type of fat. That’s the fatty tissue everyone can see and touch. The rest of the body fat is stored in inaccessible places. That is the visceral fat.
A bulging abdomen is a clear indication of visceral fat, which can also be described as a “apple” figure. The chemicals and hormones it creates can also be harmful to human health.
Visceral fat is more harmful than subcutaneous fat because it produces more hazardous chemicals. Visceral fat is dangerous even in slim persons. Men are more likely to have visceral fat than women.
Excessive abdominal visceral fat has been linked to a variety of other health problems:
High Blood Pressure
The increased risk of major health issues is linked to the presence of visceral fat, which can cause inflammation and high blood pressure. High levels of visceral fat, hypertension, and insulin resistance were discovered to be interrelated disorders in males without diabetes.
The risk of developing diabetes, cardiovascular disease, and hypertension all rises in proportion to one’s abdominal fat. Abdominal obesity, here defined as a waist circumference of more than 90 cm (about 35.5 in) for males and more than 80 cm (about 31.5 in) for women, may be a more accurate measure of overall health than BMI alone.
Twenty-one percent of males and fifty percent of women enrolled in the study had abdominal obesity. Men averaged 50 years of age and women 47. At the start of the study, nobody had hypertension.
Heart Disease
An estimated half a million British residents aged 40 to 69 participated in the study published in the March 6, 2018 issue of the Journal of the American Heart Association. Participants were measured and followed over seven years for any occurrence of heart attacks. Women who were overweight in their midsections (as defined by waist circumference, waist-to-hip ratio, or waist-to-height ratio) were shown to be at a 10%-20% higher risk of heart attack than heavier women in general (measured by body mass index, or BMI, a calculation of weight in relation to height). Having a wider waist-to-hip ratio was associated with a higher risk of heart attack in women than in males. Results showed that the waist-to-hip ratio was an 18% more accurate predictor of heart attack in women than BMI, whereas in men it was just a 6% better predictor.
Regardless of other risk factors (such as smoking, diabetes, hypertension, blood pressure, blood lipids, and body mass index [BMI]) or secondary preventative measures, increasing abdominal obesity was independently related with fatal and non-fatal heart attacks and strokes. As a predictor of future incidents, waist size was more significant than obesity levels alone.
Stroke
It was shown that 30% of people who had suffered a stroke or TIA were also obese. However, the BMI was not linked to a higher risk of stroke by itself.
The correlation between waist size and risk was much stronger. Higher waist circumferences (more than 40 inches for males and more than 35 inches for women) were associated with a fourfold increase in the risk of stroke compared to normal weight individuals. Compared to those with lower WHRs, those with the greatest WHRs had roughly an eightfold increased risk of stroke. These surprising findings persisted even after factoring in potential confounders such the participants’ levels of physical inactivity, smoking status, and diabetes prevalence.
The back also requires doctors to pay attention to the waistline: “The waist-to-hip ratio is a useful tool for doctors to utilize in determining a patient’s risk of having a stroke after taking a waist measurement. Standardized categories of WHR or waist circumference as determined by the World Health Organization should be used. When treating patients for cardiovascular issues including heart disease, stroke, or peripheral artery disease, doctors should take into account the full vascular risk profile and do what they can to reduce or alter as many risk factors as feasible.”
Cancer
The risk of developing several malignancies is known to rise in correlation with a person’s waist size. Cancers of the colon, pancreas, breast (after menopause), and uterus fall under this category. The health benefits of keeping your stomach in check have been shown to be on par with those of maintaining a healthy weight or low body fat percentage.
According to Sally Scroggs, health education manager at MD Anderson’s Cancer Prevention Center, “it’s not only fat immediately under the skin.” “Fat accumulation around vital organs, such as the pancreatic, can be indicated by a large waistline.“
Visceral fat is harmful because it accumulates around your internal organs and can cause them to become dysfunctional. The presence of excessive amounts of visceral fat may cause the pancreas to produce more insulin than is necessary. Conditions including diabetes and cancer have been linked to sustained elevations in insulin levels.
The extra weight around the middle can also be hard on the spine and the body’s joints. The discomfort from carrying around that extra weight can discourage you from engaging in any strenuous activity. Obesity-related inflammation disrupts the body’s normal response to insulin. This condition is referred to as insulin resistance. The body responds to insulin by making more insulin when it isn’t getting the signal that it should.
Insulin resistance causes a rise in insulin, which in turn causes a rise in cell production, which can eventually lead to cancer. Estrogen plays a crucial role in physiology. In females, oestrogen is mostly produced by the ovaries. Testosterone is converted to oestrogen by an enzyme in men. However, both male and female fat cells can produce oestrogen. Because of this, people who are overweight often have elevated oestrogen levels.
Excess oestrogen in women has been related to an increased chance of developing breast cancer, endometrial cancer, and ovarian cancer after menopause.
Fatty Liver
Consuming an excessive amount of calories leads to the accumulation of fat in the liver. If the liver is not able to metabolize and break down fats as it normally would, excess fat will accumulate. Fatty liver is common in people with other health issues like obesity, diabetes, or excessive triglycerides.
Fatty liver can also be caused by alcohol misuse, fast weight loss, or starvation. Fatty liver can occur in the absence of these risk factors in certain people.
The exact path that leads to a fatty liver is unknown. You may be pulling fat stores from elsewhere in your body, or your liver may be absorbing more fat from your digestive tract. There’s also the possibility that the liver just stops being able to convert fat into a form that the body can get rid of. However, a fatty liver is not caused by consuming fatty meals alone.
A large amount of fat being stored in the liver leads to fatty liver disease. For the vast majority of people, there are no noticeable symptoms and no significant effects. However, it can cause liver damage in some people. Fatty liver disease is treatable and sometimes even reversible by making certain modifications to one’s way of life.
32 Foods That Burn Belly Fat Fast
Mushrooms
Mushrooms are low-calorie complements to other high-calorie foods, which is why they are included here. Mushrooms are a good option because they provide vitamin D in a plant-based form.
Vitamin D insufficiency has been associated with greater abdominal adiposity and higher waist sizes, reports Medical News Today. The study found a correlation between women’s total and abdominal fat and reduced vitamin D levels, with abdominal fat having the more significant effect. Low vitamin D levels in men, on the other hand, were strongly associated with increased liver and abdominal fat.
They are also rich in other healthy nutrients like copper, vitamin B3, vitamin B5, potassium, phosphorus, and iron. Mushrooms may replace meat in a wide variety of dishes, from salads to pastas to even meatless burgers.
Raspberries
Not only do they taste great and brighten up a salad or bowl of oats, but they also have many other uses. Raspberries are a great source of vitamin K, manganese, and vitamin C, in addition to being high in fiber and other beneficial elements. Vitamin C boosts the immune system, and fiber helps you feel full for longer, so you eat less overall. However, manganese may speed up your metabolism, leading to a reduction of abdominal fat.
Barley
High levels of antioxidants, fiber, folate, magnesium, vitamin B1, and selenium can be found in it. Its high fiber content makes you feel full for a longer period of time and lessens your desire to eat. Magnesium and selenium are both metabolic boosters, so getting more of these nutrients may help you get rid of stubborn belly fat. Barley contains gluten, so those with a gluten allergy or intolerance shouldn’t eat it. If you want to include barley in your diet, always remember to soak it (Soaking eliminates undesirable components from barley and makes the nutrients readily available to the body). If you have trouble losing belly fat, try drinking some barley water first thing in the morning on an empty stomach.
Oats
In comparison to other whole grains, oats have fewer calories and are higher in protein and fiber, making them a great choice for those trying to lose weight and tone their stomachs. One of the main reasons oats is on the list of 32 foods that burn belly fat quickly is that they have several health benefits, including lowering cholesterol, stabilizing blood sugar levels, and promoting a healthy digestive tract. To reduce abdominal fat, try eating oatmeal cooked in water and topped with fruits, nuts, and minimal or no added sugar.
Lentils
Because they take longer to digest, lentils are packed with protein and fiber, which suppresses appetite and increases the thermic effect of food, both of which can aid in fat loss. Moong dal, masoor dal, horse gramme, and green gramme are all types of lentils. You may add lentils to vegetable salads, as well as utilize them in soups and curries.
Chia Seeds
They contribute significantly to long-term success in reducing body fat. Black chia seeds are packed with nutrients and provide a number of health benefits; as such, they are a wonderful addition to the 32 foods that burn belly fat quickly. The risk of cardiovascular disease is also reduced. Not only are chia seeds abundant in protein and fiber, but they are also a good source of omega-3 fatty acids. The seeds are most effective for reducing belly fat when consumed first thing in the morning, but they also help with breakfast and late-night nibbles.
The seeds themselves have no flavor, but they can be used to enhance the flavor of other foods, such as pancakes, waffles, oat sandwiches, smoothies, sweet potatoes, muffins, homemade bread salad dressing, and more. Chia seeds’ satiating fiber content keeps you full for longer, allowing you to control your food intake. Almost 10 grams of fiber can be found in only 2 tablespoons of chia seeds. Chia seed consumption at awakening has been shown to speed up the metabolic rate and reduce belly fat.
Whole Eggs
People all over the world consider it to be their favorite food. It contains abundant amounts of protein, fat, and necessary vitamins and minerals. Because of their special features, whole eggs are one of the 32 foods that burn belly fat quickly and aid in weight loss. The yolk contains half of an egg’s protein and is a great source of satisfying fat and carbohydrates. Breakfast eaters who have eggs tend to have lower calorie intakes throughout the day. That’s a quick way to lose tummy fat. The vitamin D found in egg yolks helps reduce abdominal obesity. The amino acids present in proteins are essential for a number of metabolic processes, including those involved in both weight gain and reduction. Complete eggs can be consumed in any preparation. You can include a variety of vegetables that all contribute to a rapid reduction of belly fat. It’s a healthy snack that speeds up your metabolism, protects your liver from damage caused by free radicals, and contains antioxidants.
Avocado
Avocados are included in this list of 32 foods that burn belly fat fast because they are considered a superfood, which leads to delicious weight loss by reducing belly fat fast, suppressing appetite, and improving the overall quality of one’s diet (avocado improves nutrient absorption, lowers bad cholesterol levels, and protects against free radical damage and diabetes risk).
Oranges
Oranges are excellent; they provide a lot of vitamin C, which improves your immune system, lowers your blood pressure, and aids in weight loss; they naturally optimize the glow on your skin; and they are full of flavors that help keep your body healthy. They are among the top 32 foods that burn belly fat quickly because they are strong in fiber, which prevents hunger pangs between meals and promotes general bodily health. Additionally, they are sugary and delicious.
Chickpeas
Because of their high fiber content, chickpeas are a great choice for those trying to lose weight and keep their diets simple for the long haul. Additionally, the digestive system is well-cared for by the chickpea fiber. Finally, eating one serving of chickpeas or lentils per day lowers bad cholesterol levels and, by extension, the risk for cardiovascular disease.
Nuts
Due to their high fat and calorie content, nuts are often avoided by dieters. If you’re watching your calorie consumption, though, you can have a handful of nuts without going over your limit. In terms of fat content, they are loaded with heart-healthy, diabetes-preventing beneficial fats.
As a result of their high protein and fiber content, nuts are excellent weight reduction foods that aid in the elimination of belly fat. Like protein, fiber helps you feel full for longer. Further, protein aids in metabolic improvement, which in turn aids in the burning of additional calories and the “melting” of abdominal fat.
Coconut Oil
You may have heard about bullet coffee if you are on the ketogenic diet or know someone who is. This is simply one cup of coffee to which one tablespoon of coconut oil has been added. Some of the fatty acids in coconut oil have been shown to suppress hunger and boost metabolism, making it an effective weight loss aid. Medium-chain triglycerides (MCTs), which are present in coconut oil, are absorbed quickly and directly by the body. There is evidence that consuming MCTs can help you feel full on less food, leading to weight loss. Remember that coconut oil, like any other fat, is high in calories and should be eaten sparingly.
Dark Chocolate
Yes, you did read that correctly. Dark chocolate, in particular, can aid in fat reduction. Dark chocolate has been called a superfood by many, and with good cause. Multiple studies have shown associations between it and:
- Increasing insulin sensitivity (which is associated with increased weight loss and reduced fat storage)
- Curbs appetite and lessens hunger
- Enhances your disposition, which has been shown to aid in weight loss.
Broccoli
The consumption of dark green vegetables like broccoli was associated with lower levels of visceral and liver fat in overweight youth, according to a study published in the Journal of the Academy of Nutrition and Dietetics in 2014. The increased insulin sensitivity that was a side effect of eating these veggies was responsible for not just the weight loss but also the decreased danger of developing type II diabetes.
Blueberries
Research in mice suggests that a diet high in blueberries can aid in the reduction of belly fat. Abdominal fat, triglycerides, and body weight were all decreased in the research animals. High levels of vitamins that strengthen the immune system can also be found in blueberries.
Yogurt
Dairy items, such as plain or Greek yoghurt, are also excellent choices if you’re trying to trim down. A 2014 study found that eating high-protein snacks like yoghurt was the most effective approach to reduce abdominal fat since they reduced hunger and snacking throughout the day.
Bell Peppers
Because they are high in fiber, vitamin C, and other anti-cancer elements, bell peppers are one of the best weight loss meals out there. But capsaicin, a chemical found to improve fat-burning rate and inhibit hunger, can assist weight loss, therefore they make the cut for number 32 on this list of 32 foods that burn belly fat fast.
Apples
The old saying goes something like, “An apple a day keeps the doctor away,” although in this case, it would be more accurate to state that eating apples regularly prevents weight gain. One method to reduce belly fat is to eat apples, whether you slice them up for a salad, eat them as is, or blend them into your morning smoothie. A molecule called ursolic acid was found in apples in a 2012 study, and this component was found to improve brown fat (the good fat), muscle mass (which boosts metabolism), and aid in the reduction of diet-induced obesity.
Turmeric
Although this spice may leave permanent marks on your dishes, it may might be the key to shedding those extra pounds. Some in vitro research suggests that curcumin, turmeric’s primary active ingredient, can help reduce levels of inflammatory markers that have been linked to obesity.
Curcumin has been demonstrated to be effective in lowering body fat, increasing insulin sensitivity, and preventing weight gain in animal studies. A combination of 800 milligrams (mg) of curcumin and 8 milligrams (mg) of piperine (found in black pepper) was once shown in a human research to significantly reduce body weight, BMI, and waist and hip circumference.
Kiwi Fruit
Another fruit that helps you get rid of belly fat quickly is the kiwi, which is rich in the plant-based fiber and prebiotic that feed the good bacteria in your gut and keep your metabolism revved up.
Fermented Foods
Weight loss and the elimination of belly fat can be facilitated by eating fermented foods like kefir, sauerkraut, kombucha, fermented or raw cheeses, raw apple cider vinegar (with the mother), kimchi (fermented cabbage), natto, miso, or tempeh. They help because they include probiotics, which are beneficial microorganisms like Lactobacillus and Bifidobacteria.
Tomatoes
Tomatoes are the go-to food for reducing inflammation and eliminating excess water weight because of their low-fat content and high water content. Tomato sauce contains the protein leptin, which is important for weight loss since it regulates metabolism and satiety. Tomato consumption may not increase satiety, but it will aid weight loss by decreasing total caloric intake and facilitating the elimination of abdominal fat due to the presence of both soluble and insoluble fiber. Since tomatoes are high in both of these nutrients, eating them can aid in weight loss. Amino acid synthesis is a key regulator of lipid and glucose metabolism. It has been suggested that taking an amino acid can help the body burn more fat. If you’re looking to lose belly fat, tomato juice is a great choice. You can make it taste more authentic by including other fresh produce.
Fenugreek Seeds
Numerous health benefits can be attained through using this most often used Indian spice. These miraculous seeds help with weight loss, but they also protect the heart, manage diabetes, and treat gastrointestinal problems. Take 1 tablespoon of fenugreek seeds and boil them in water overnight. In the morning, drain the water and consume it to aid in fat burning (especially in the abdominal region).
Coffee
It’s the world’s most widely consumed beverage, but few people know that caffeine boosts metabolic rate. It’s an excellent way to quickly shed abdominal fat. However, not every type of coffee beverage aids in weight loss. We recommend you drink your coffee black, or with very little sugar added.
Spinach
When it comes to burning belly fat quickly and reducing weight, there is no lower-calorie vegetable than spinach. Breakfast or lunchtime spinach, whether cooked or blanched, can help get your metabolism revved up and your body ready to burn fat.
Cucumbers
They are ingested in the summer because of their cooling characteristics, which help to maintain a comfortable body temperature, and because their high antioxidant content and high water content help you feel full for longer. With only 45 calories per serving, it’s no wonder why it’s among the 32 best meals for rapid fat loss.
Watermelon
It’s an amino acid and lycopene-rich berry that helps the body burn more fat by increasing arginine levels. If you consume more of this red fruit instead of fatty junk food, you can cut your calorie intake by 100 with very little effort. Watermelon is low in fat and has no cholesterol per serving. Watermelon has only 30 calories, 0 gram of fat, and 6 grams of sugar per 100 grams. Those looking to get rid of abdominal fat quickly should go with this option. It aids with digestion and reduces muscle tension. It’s a top pick among foods that help you shed pounds.
Apple Cider Vinegar
Drinking 1–2 teaspoons of Apple Cider Vinegar daily for 12 weeks resulted in significant weight and fat loss in an academic research of obese persons. Apple cider vinegar has various health benefits, including facilitating weight loss.
Chilies
Fear not; eating chili peppers actually makes your metabolism faster. Adding green chilies to weight loss-friendly meals can be beneficial. This is because your metabolism is revved up for around three hours after eating something hot. Recent research has shown that the high temperatures produced by chili peppers aid in the oxidation of fat stores, leading to a greater caloric expenditure. Even if you’re not a fan of spicy foods, you may thank chilies for helping you lose weight.
Peanut Butter
Consuming protein with each meal is a great strategy for reducing abdominal fat. Weight loss and satiety are both aided by protein, just as they are by fiber. As a macronutrient, protein is the most energy-intensive to digest.
So, not only does protein aid in portion management, but it also burns more calories than the other macronutrients. So, peanut butter and other nut butters, which are high in protein, are foods that aid in the breakdown of abdominal fat.
Tofu
Even though it is entirely plant-based, tofu is a complete protein. Tofu, like other protein-rich foods, can help you feel fuller for longer and thus aid in your efforts to reduce belly fat.
Among the many additional nutrients found in tofu are:
- Filling fiber
- Antioxidants
- Iron
- Vitamin A
- Selenium
- Zinc
- Magnesium
Water
Water is essential; we’ve said it before, and we’ll say it again. For all of the body’s organs to work as they should, this is an absolute requirement. It helps flush out pollutants while keeping you hydrated. Your metabolic rate will increase if you drink plenty of water daily. Two glasses of warm water with a slice of lemon can help you lose weight quickly by breaking down the fat in your abdominal cavity. Excessive use may cause the body to excrete potassium.
Frequently Asked Questions
What should we eat in breakfast to lose weight?
Breakfast is considered the most important meal of the day. What you consume in the morning is likely to keep you going until lunchtime. Eggs, whole-wheat toast, bananas, yoghurt, berries, and coffee all make for a nutritious morning meal.
What should I eat for lunch to lose weight?
Vegetables, lean protein, and other healthful items should be included in your lunch if you’re trying to lose weight.
What is the healthiest dinner to lose weight?
Healthy dinner ideas for weight loss
- Rotisserie chicken.
- Oven-baked.
- Stir-fries.
- Soups.
- One pot and one pan.
- Salads and bowls.
- Air-fryer.
- Instant Pot.
Does lemon water burn fat?
In addition to making you feel full and hydrated, drinking lemon water can speed up your metabolism and help you shed pounds. However, when it comes to shedding extra pounds, lemon water is just as ineffective as plain old H2O. It’s a low-cal alternative to other drinks that tastes good and is simple to prepare.
Final Thoughts
Consuming a diet high in fat-burning nutrients is essential for achieving your fat-loss goals, especially in the abdominal area. Consuming these foods regularly can help keep your metabolism in check and aid in your weight loss efforts. It is possible to simultaneously decrease food consumption and increase physical activity. If you’re not having this in very little portions, it’s best to avoid eating snacks and sweets. Increasing your intake of healthy fats is a great idea.
There are several crashing diets promising rapid weight loss, but to get rid of belly fat for good, you need to work out and eat healthy foods. Doing so will aid you in not just rapidly losing belly fat, but also maintaining a healthy weight and fitness level.