Last updated on July 19th, 2018
Fat loss is something that most men struggle with, especially when the fat is situated in the belly region. This is one of the hardest areas to reduce the fat as the belly is where fat is stored highest.
However, there are many ways you can lose belly fat including strength training and cardio. But today, we will be looking at dietary tips that can help you reduce your beer belly.
The first step in losing fat and often the most daunting is the elimination of processed foods. Moreover, cutting sugary foods and alcoholic drinks from the diet. If you avoid such foods, you can reduce problems like cramps, gas, puffiness, bloat, etc.
After you eliminate the unhealthy foods in your pantry, some alternatives are healthy and efficient at busting belly fat like:
1. Olive Oil:
Using olive oil, especially extra-virgin olive oil can help your weight loss as it gives you a much fuller feeling. However, while olive oil is healthy, you shouldn’t go deep-frying chips as it can be an unhealthy snack.
Fish is an excellent food craving suppressor that is loaded with lean proteins and healthy omega 3s. Most fish are healthy with some of the prime examples being tuna, sardines, and salmon.
Oats are a fiber-rich food that is ideal for anyone who wants to lose weight. They also contain healthy bacteria like probiotics. These probiotics help you improve digestive function and colon health.
4. Beans and Lentils
Pulses like beans and lentils are chockfull of plant-based protein, fibers, Vitamins, and minerals. They help boost muscle mass and aid nervous systems as well as reduce bloating.
5. Fermented Foods
Like oats, fermented foods contain healthy bacteria called probiotics. These bacteria help boost digestive system functionality, reduce bloating and boost the body’s immunity. Good choices for healthy fermented foods include plain Greek yogurt, miso, sauerkraut, and tempeh.
Research published in the Journal of the American Heart Association, 2015 stated that people who eat nuts can have lower abdominal fat compared carbohydrate-rich foods eaters. Tasty and healthy nuts include walnuts, pistachios, almonds, and peanuts.
No healthy food list can be complete without eggs. This protein-rich food has been a staple for many athletes as eggs can reduce fat in the belly when consumed. They are tasty boiled, scrambled, on toast, or with a salad.
8. Whole Grains
Whole grains like quinoa, brown rice, barley, millet, and farro are some of the healthiest foods that you can try. These whole grains, unlike refined grains, help burn fat and eliminate bloating.
A study conducted in 2014 showed that eating foods with calcium can contribute to reducing waist circumference. It can reduce in those who are genetically predisposed to have belly fat. Drinking low-fat milk or eating a half cup low-sodium cottage cheese for breakfast can help lose belly fat.
10. Leafy Greens
Leafy greens like cauliflower are healthy foods that contain omega-3s. It also contains potassium and other minerals which counter bloating caused by sodium in the diet. These greens are an excellent way to help tighten up your midsection.
So, with these ten foods items, mixed with a daily exercise routine to effectively eliminate your beer belly.