Why Fat Accumulates Around Your Belly?
1. Genes
If obesity runs in your genes, you may be more likely to storing fat in your belly region.
2. Sugary Foods and Beverages
Sugary foods and beverages can rightly be called as the devils in disguise. They contain good amounts of additives, preservatives, and artificial colors, which are major contributors of belly fat.
3. Stress
Stress can increase your risk of accumulating belly fat through enhanced cortisol levels or increasing your food intake.
4. Packaged Fruit Juices
Packaged fruit juices can be harmful to your belly. Packaged, bottled, or canned fruit juices are packed with artificial flavors, colors, preservatives, and sugar. The high amount of sugar can be detrimental to your overall health and should be avoided.
5. Menopause
Women who are going through menopause experience changes in hormones. High levels of cortisol (or the stress hormone) can be held for women gaining belly fat during this period.
6. Low-Protein & Low-Fiber Diets
Being on a low-protein diet can also be detrimental when it comes to losing belly fat. Deficiency of protein in your diet can lead to high stress and inflammation, increased toxicity, and reduced metabolism. Dietary fiber helps increase the feeling of fullness and helps in stool movement in the colon, preventing the accumulation of belly fat.
7. Inactivity
Being inactive can also lead to the buildup of belly fat. A sedentary lifestyle is a primary reason for the increase in the prevalence of obesity worldwide. Desk jobs and laziness are pushing people more and more toward obesity and obesity-related diseases.
8. Trans Fats
Trans fats are the unhealthy fats found in processed and fried foods. They tend to accumulate fat in the belly region, slow down fat metabolism, and increase the number of harmful free oxygen radicals in the body.
9. Hormonal Changes
Hormones play a very important role in determining fat distribution in the body. Hormonal imbalance can lead to prolonged hunger, reduced metabolism, and increased stress levels, leading to belly fat accumulation.
10. Lack of Sleep
Lack of sleep increases the production of stress hormones in the body, which can lead to overall weight gain.
So, these are some of the foremost reasons fat tends to accumulate in your belly region. Now, let us see which foods will aid you to cut the fat and get a flat belly.
12 Best Foods That Burn Belly Fat Fast
1. Beans, Legumes & Pulses
Beans, legumes, and pulses are rich sources of protein, fiber, vitamins, and minerals. Consuming them daily can help reduce hunger pangs, thereby preventing over-eating. Also, they are a good source of protein for vegans and vegetarians. Try and mix different legumes or pulses to provide your body with different micronutrients. The lean protein present in them helps build lean muscle mass, boosts metabolism, and improves overall body functions.
2. Nuts
Nuts like almonds, walnuts, macadamia, pine nuts, and pistachios are excellent for weight loss. They are packed with healthy fats and protein that enhance your satiety levels, improve the taste of food, and prevent you from bingeing on other trans fats-loaded junk food. In fact, according to a 2015 research in the Journal of the American Heart Association, people who snack on nuts tend to have lower belly fat.
3. Fish
Fish are an excellent source of protein and omega-3 fatty acids. Proteins help build muscle, and omega-3 fatty acids lessen inflammation in the body and enhance metabolic rate. Also, the lower the inflammation, the lower the chances of weight gain that is triggered by stress and inflammation.
4. Spinach & Green Vegetables
Vegetables like spinach, kale, radish greens, carrot, broccoli, collard greens, and turnip are rich in minerals, vitamins, water, and dietary fiber. These fiber-packed veggies can help decrease belly fat by preventing you from overeating, increasing your metabolism, promoting good digestion, and cleansing the colon.
5. Dairy Products
Full-fat dairy products are counseled as these are packed with nutrients and will keep you satiated for a long duration, thereby leading to weight loss. Slim or skimmed milk is deprived of the nutrients and does not keep your hunger pangs at bay as well as full-fat dairy products.
6. Oatmeal
Oats are high in fiber and aid digestion. They contain insoluble fiber and carbohydrates that control your hunger, provide energy for your workout, and can decrease fat content in your body.
7. Whole Grains
Whole grains, such as quinoa, millet, and brown rice, are rich sources of protein, vitamins, minerals, and dietary fiber. Consuming these will curb your hunger pangs, promote digestion, and help cleanse the colon. This, in turn, will help you drop the belly fat easily.
8. Chia Seeds
Chia seeds can be very effective for weight loss. It has become a course now to include chia seeds in breakfast bowls, smoothies, and salads. They are a rich source of protein and healthy fats, and two tablespoons of chia seeds have about 10 grams of dietary fiber. Thus, having chia seeds can help prevent you from overeating, aid digestion and improve metabolism, and support your gut health, which can lead to constant weight loss.
9. Coconut Oil
Coconut oil has a great impact on blood lipid levels and may even help diminish tummy fat. Packed with healthy fats, coconut oil decreases bad blood cholesterol levels, promotes digestion, and enhances overall immunity while helping keep you full.
10. Eggs
Eggs are a rich source of protein and both water and fat-soluble vitamins that help curb the hunger pangs and build lean muscle.
11. Spicy Chilli Peppers
Chili peppers like cayenne, red chili, and green chili are packed with vitamin C and capsaicin that help boost the metabolic rate and burn the fat away. Consuming these chili peppers can aid in weight loss and also manage the flab in your belly region.
12. Yogurt
Yogurt is packed with good gut bacteria that promote digestion and take care of your gut health.
Bottomline
Belly fat is really stubborn and will not go away overnight. Here, the determination is the key to success. Keep developing new and healthy habits, and you will see results for sure. Also, keep your goals sensible. Not eating enough and exercising too strenuously may make you weak and lead to weight gain. So, prepare your activity levels and diet so that you lose belly fat without losing muscle mass. Take care!
Read Next: How to Eat Chia Seeds for Weight Loss
