The 12 foods to lose belly fat!
Foods to lose belly fat are those that speed up metabolism , helping the body to burn more calories. The fat located in the abdomen is very unwanted, because in addition to spoiling the appearance, it can also cause harm to health. There are several diseases triggered when it is excessive. High triglycerides, problems with cholesterol, cardiovascular changes and insulin resistance that leads to Diabetes II are examples of pathologies that this condition causes.
There’s one more reason to worry about losing belly and getting rid of those terrible fat in the waist. Also, whoever told you that to lose belly you need to go hungry and stop eating everything you like most, exaggerated. The thing is not quite like that. The best way to permanently cut the excess that spoils your waist and ends up with your silhouette is through food.
But calm down! It’s not about that light and diet food, tasteless and bland that goes around the markets and natural product stores. We are talking about real food! Natural, healthy and delicious. This is the one that can get you to burn a lot of calories very quickly. If you want to lose belly for good, know what foods you should eat.
Certain foods to lose weight have the ability to make you lose belly fat especially . They accelerate the breakdown of fat molecules in the abdomen. They also have an anti-inflammatory effect that helps fight obesity and speed up metabolism .
The ideal is to get used to a balanced diet, using these types of foods to lose belly fat, without losing focus on the appropriate calorie intake. This means that it’s no use choosing foods well and eating without limits. You have to take into account the right quality and quantity. The ideal amount is the one that satiates you and doesn’t leave you hungry.
Oh! There’s one more thing. Don’t forget about physical exercises. They are your main partners in this journey to lose belly fat. According to the most recent information from researchers and nutritionists, food is the great idea when it comes to burning localized fat .
If you want to know which are the most recommended foods recently to eliminate abdominal fat, keep reading. So, here are the 12 foods to lose belly fat:
1. Oat bran:
Content: [ Show ]
Oatmeal is one of the best foods to lose belly fat . In addition, oatmeal is excellent for controlling blood sugar levels and also has action on the intestine, making it work perfectly. In this way, it makes the body rid itself of toxins and all the substances that attack it.
2. Green tea:
Green Tea is one of the main foods to lose belly fat. In addition, Green Tea accelerates metabolism, which makes it one of the most powerful slimming.
In addition, it is a diuretic, a function by which it eliminates liquids from the body, which eliminates the swelling, which is one of the main causes of overweight and obesity.
3. Banana:
Banana is a good food option to lose belly fat . In addition, banana is a great ally for the intestine because it provides it with resistant starch, which is a nutrient that causes a feeling of satiety. Just be very careful because as it matures, this nutrient turns into sugar, which can become a big problem.
4. Lemon:
The expression “natural astringent” fits perfectly for lemon , which is one of the most powerful allies of the intestine when it comes to cleaning it, so lemon is considered one of the main foods to lose belly . As he practices this action, he contributes to the loss of the belly because it improves the functions of the digestive system.
5. Skimmed yogurt:
Yogurt is one of the most effective belly fat loss foods. In addition, skimmed yogurt is one of the best options for those who want to consume lactose without taking the risk of making their belly bigger. That’s because skimmed yogurt feeds and is great to compose a snack or be used as a dessert.
6. Chia:
You’ve probably heard that Chia metabolizes fats and makes them “burn” faster, which provides greater possibilities for weight reduction. But do you know how it happens? It’s very simple! It happens that the Chia seed , when in contact with water, swells and forms a viscous substance.
That’s what makes this metabolism happen. In addition, it increases the feeling of satiety because it slows down the emptying of the stomach.
7. Ginger:
Ginger has become one of the best foods to lose belly fat because of its metabolism-boosting properties. Also, if you still don’t know the benefits of Ginger for the weight loss process, let’s introduce you to it.
It is a thermogenic food and therefore speeds up metabolism. Its substance that potentiate the burning of calories because it has essential oils that produce heat and activate circulation.
8. Red pepper:
Pepper has a substance known as capsaicin, which helps to burn more calories and increases the feeling of satiety, reducing appetite, being one of the best foods to lose belly fat . It acts especially in the belly region, thinning the waist by burning abdominal fat.
You can insert it into your food using it in the conventional way, as a seasoning. Just do not overconsumption because this can be dangerous, as it is a food that activates blood circulation.
9. Hibiscus:
The advertisement for hibiscus tea says that it is an excellent food to lose belly fat and to fight fat around the hips. But beware: it is not made from the hibiscus that we usually find in gardens.
For this tea, you must use the cup of the dried bud of the Hibiscus Sabdariffa flower. It is rich in antioxidants and for this reason it fights fluid retention and fat in the abdomen.
10. Passion fruit flour:
The substance that passion fruit flour has (which makes it a great food to lose belly fat ) is pectin, found in relevant amounts in the white part of the fruit’s skin.
It is a type of fiber that, when consumed, turns into a kind of digestible gel, which provides a feeling of satiety, which leads the person to eat less. This also happens because it slows down the entry of glucose into the blood, which also inhibits appetite. You will be able to lose weight with health and quality of life!
11. Artichoke:
Artichoke is one of the best foods to lose belly fat . In addition, artichoke has cynaropicrin, which enhances the production of gastric and biliary secretions. This helps reduce cholesterol and regulates blood sugar, which makes the body work normally and you feel less hungry, as the feeling of satiety is huge! Insert it into your diet and discover all its benefits!
12. Legumes:
Legumes are rich in soluble fibers and therefore enhance the action of the digestive system, which works perfectly and thus provides the best absorption of energy and the correct (and fast!) elimination of what will not serve the body, being one of the best food options to lose belly fat.
Your best action for weight loss is regular bowel function. To facilitate your access to legumes, we have prepared a short list with some of them. See: Beans , Lentils , Peas , Peanuts , Soybeans , Fava beans and Chickpeas .
Menu:
Undoubtedly, the best way to lose belly fat is through a balanced diet with foods to lose belly fat combined with the practice of physical exercises, to help burn more calories and localized fat. However, not everyone knows which foods should be included in a diet to lose belly fat . With that in mind, we have selected some food suggestions that can be included and avoided in this type of diet, as well as a menu option.
Example of diet menu to lose belly :
Breakfast:
- 1 pot of natural yogurt + 1/2 tablespoon of coconut oil .
- 2 wholemeal toast, 1 boiled egg and 1 fruit.
Morning snack:
Lunch:
- 1 dessert plate of Lettuce and Arugula with 1 tablespoon of extra virgin olive oil.
- 1 boiled potato or 1 flat plate of wholemeal pasta with tomato sauce .
- 1 medium grilled hake fillet and 1 tablespoon of braised cabbage.
Afternoon snack:
- 1 pot of skimmed natural yogurt , 1/2 cup of red fruit tea ( Raspberry , Strawberry and Blackberry ) and 2 tablespoons of oat flakes or oat bran .
Dinner:
- 1 dessert plate of Purple Lettuce , Cherry Tomato and Cucumber with 1 tablespoon of extra virgin olive oil.
- 1/2 spoon of rice or boiled pumpkin , 1 slice of pot meat and 1 natural juice of Pineapple with Ginger .
Supper:
- 1 natural yogurt
This example may vary according to the eating habits and needs of each individual, but from this we can observe that one should not restrict food by eating too little in some periods and exaggerating in others. Remembering that when thinking about adhering to a diet, the best thing to do is to seek help from a professional, such as a nutritionist, nutritionist or endocrinologist.
What not to do on a diet to lose belly fat:
1. Get little sleep:
During sleep, our body produces leptin, a hormone capable of controlling the feeling of satiety throughout the day. Therefore, people who have difficulty sleeping produce less leptin. The consequence of this is an exaggerated intake of calories during the day, as the body does not feel satisfied.
2. Drink soda:
Eating more caloric drinks only increases the danger of gaining weight and ingesting liquids that contain gas, such as soda, causes the stomach to dilate and impair the absorption of nutrients. The person feels falsely satiated, feels hungry again a short time later and, worse, ends up extrapolating in the consumption of food at the next meal.
3. Eat fast:
The feeling of satiety, that is, that we are full, is sent by the brain to our body approximately 20 minutes after we start eating. Those who eat fast end up consuming more than they should, as it does not give the brain adequate time for the perception of satiety.
4. Going too long without eating:
Diets that involve spending long periods of fasting are harmful to the body. The orientation is to eat every 3 hours, and the period without food should not exceed a maximum of 4 hours.
Juice recipes to lose belly fat:
Below, we have chosen some of the best and most efficient juice recipes to lose belly fat , lose weight and get the body you’ve always dreamed of in just one week. Most of these recipes are easy to prepare, just beat the ingredients in the blender and then drink them or store them in the freezer to be consumed during your day, at other times.
1. Detoxifying juice:
Ingredients:
- 1 carrot ;
- 1 Cucumber with the skin;
- 1/2 medium and uncooked beetroot ;
- 1/2 cup of mint stalks and leaves ;
2. Juice to detoxify and soothe:
Ingredients:
- 1 chopped carrot ;
- 1 chopped apple ;
- 1/2 lettuce bunch , with the stalks;
- Juice of one lemon and zest of the rind.
3. Juice to detoxify and improve digestion:
Ingredients:
- 1 cup of pineapple in cubes;
- 1 carrot ;
- 1 cup of fennel stalks tea ;
- Juice of one lemon and zest of the rind.
Preparation mode:
- Prepare the juices as mentioned above and avoid straining them afterwards so as not to lose nutrients
- They have antioxidant properties that help the liver eliminate toxins, leaving the body cleaner and more receptive to change.
- Avoid sweetening them too, as the addition of sugar can compromise the quality of the drink, as well as adding more calories than you would like or could consume.
4. Detox pineapple juice:
Ingredients:
5. Lemon juice with cardamom:
Ingredients:
- 1/2 l of ice water;
- Juice of 1 large Tahiti lemon ;
- 12 mint leaves ;
- 1 cardamom berry , of which you should only use the seeds;
- Ice to taste.
6. Apple and Ginger Juice:
Ingredients:
- 1 liter coconut water ;
- 1 small apple ;
- 1 tablespoon of chopped mint ;
- 1 slice of Ginger ;
- 1 dessert spoon of Spinach ;
- Ice to taste.
7. Kale juice with orange:
Ingredients:
Preparation mode:
- In this juice, you will need to add the leaves and the juice in the blender, beating everything at the same time until
a homogeneous mixture is formed. - If you prefer a slightly weaker juice, add half a glass of water to the blender.
8. Kale, Apple, Orange, Carrot and Honey:
Ingredients:
Preparation mode:
- For this juice, beat the leaves with the orange in a blender .
- Then, add the Apple and beat well, only then adding the other Apple .
- After that, to finish the juice, add the honey , beating until everything is homogeneous.
9. Kale with lemon:
Ingredients:
Preparation mode:
- Place half of your lemon in the blender, as well as the cabbage leaf .
- Add the water little by little and when the juice is uniform in texture and color, you can consider it ready.
10. Cabbage with coconut water:
Ingredients:
- 2 glasses of 400 ml of coconut water ;
- 2 kale leaves , without the stalk;
- Juice of 3 Oranges (approximately 200 ml);
- 2 cups of Strawberry tea, chopped.
Preparation mode:
- Put a glass of coconut water in ice cube trays and leave it in the freezer until it hardens.
- Meanwhile, place the kale leaves in the freezer, along with the orange juice , the strawberries and the leftover coconut water.
- .
- Blend well until smooth, then add the ice cubes and blend again.
11. Apple and cabbage:
Ingredients:
12. Kale with green apple:
Ingredients:
Make variations and amplify your results. You can do many things with these recipes, vary them according to the nutritionist’s recommendations, or simply follow them to the letter. It is important to note that varying recipes over the duration of your diet is important, as each recipe has different nutrients that are important to your body.
Therefore, always try to vary the recipes and not make several repetitions of the same one or commit the sin of drinking only orange or pineapple juice , which are the most common in popular taste.
Change the ingredients with one condition:
The other ingredients are just as important and should not be removed from recipes unless there is an actual medical prescription. You can also look for other recipes on the internet, build your own if you have knowledge, or ask your trusted nutritionist for personalized recipes. When it comes to losing belly fat with detox juices, there are not many restrictions.
Don’t forget the 7 days:
It’s just important to always remember that you can’t spend more than seven days on the diet and you should also keep feeding every three hours, always. If after the diet, you still want to make detox juices part of your routine, so much the better! They will serve to keep the body working, as well as being great to start and be part of a food reeducation process.
Tea to lose belly:
Teas combined with foods to lose belly fat are a great resource to complete the diet, for those who want to not only lose weight, but also deflate and lose belly , in addition to being a great homemade and natural option.
Ginger tea , mate tea with lemon and green tea are some of the indicated teas as they help with fluid retention, satiate the appetite and increase metabolism, helping to burn fat.
In addition, a pinch of Cayenne Pepper is a great option that can be added to any of the teas to lose weight, as it is easy to use and helps to increase metabolism even more, favoring fat burning .
1. Ginger Tea with Pineapple:
Ingredients:
- Peel of ½ Pineapple ;
- Peel of 1 Orange ;
- 1 tablespoon (soup) of carqueja ;
- 1 tablespoon of ginger ;
- 1 liter of water
Preparation mode:
- To a liter of water add the Pineapple and Orange peel and a tablespoon of Ginger and then bring to a boil for 3 minutes.
- After boiling, turn off the heat and add the carqueja .
- Finally, cover, let stand for 5 minutes and strain before drinking.
- This tea should be drunk throughout the day, between meals, and to achieve the best results, it is recommended to follow a healthy diet and exercise regularly.
Contraindications: Ginger with Pineapple , because it has ginger in its composition, should not be used by pregnant or breastfeeding women, without medical advice.
2. Green Tea with Blackberry:
Ingredients:
- 1 teaspoon of dried blackberry leaves ;
- 1 teaspoon of dried green tea leaves .
Preparation mode:
- In a cup of tea, place the dried blackberry and green tea leaves and add 150 ml of boiling water.
- Cover, let stand for 10 minutes and strain before drinking.
- This tea should be drunk before main meals, such as lunch and dinner, for 2 to 3 weeks.
3. Hibiscus tea with cinnamon:
Ingredients:
- 1 tablespoon of dried hibiscus ;
- 1 tablespoon of dried horsetail leaves;
- 1 cinnamon stick .
Preparation mode:
- Add the dried Hibiscus and Horsetail leaves to a liter of boiling water with the cinnamon stick and let it rest for 10 minutes.
- Coe before drinking.
- This tea should be drunk 3 to 4 times a day, half an hour before main meals.
4. Mate tea with lemon:
Ingredients:
Preparation mode:
- In a cup of tea, place the dried leaves of the mate tea and half a lemon and then add 150 ml of boiling water.
- Cover and let rest for 5 to 10 minutes.
Contraindications: mate tea , because it has caffeine in its composition, should not be used by pregnant or breastfeeding women. In addition, it should not be used by patients with heart disease, peptic ulcers or gastric reflux .
5. Fenugreek and artichoke tea:
Ingredients:
Preparation mode:
- In a cup of tea, place the powdered seeds, a pinch of pepper and the dried artichoke leaves , then add 150 ml of boiling water.
- Let it rest for 10 minutes and strain.
- This tea should be drunk 3 times a day, between meals.
Contraindications: Fenugreek and Artichoke Tea should not be used by pregnant or breastfeeding women, nor by children who have not yet reached puberty.
Exercises to lose belly:
Exercises to do at home and lose belly fat combined with foods to lose belly fat strengthen the abdominal muscles, improving posture, contributing to a better body contour and relieving back pain , which can be related to weakness in the abdomen. These exercises to do at home and lose belly fat can be performed 3 to 5 times a week.
These exercises are great for losing belly fat as they are long-lasting and low-intensity, however, to get the best results in burning abdominal fat and defining your silhouette, it is recommended that you do 15 to 20 minutes of cardio before these exercises. can be achieved with a run or walk, for example.
To lose weight and not gain weight again, you should also take care of your diet, replacing foods rich in sugar and fat with healthy foods, such as fruits, vegetables and white meats.
Exercise 1 – Squats:
Spread your legs, position your arms straight in front of your body and squat, as shown in the image above, for 30 seconds. See tips for doing squats without harming your spine at: How to do squats correctly.
Exercise 2 – Arm Flexion:
Lie on the floor and then, supporting your knees on the floor, flex your arms, as shown in the image above, for 30 seconds.
Exercise 3 – Cross Climber:
To begin with, you should place both hands on the floor and remain on your toes, keeping your body still, stretched in this position. Then, one leg should be stretched out and thrown to the side, as shown in the image above, alternating both legs throughout the exercise.
Exercise 4 – Reverse Abdominal:
This exercise is excellent, and if you’re a beginner, you shouldn’t do it every day. Try performing up to 03 series of 15 movements, 03 times a week.
To do the exercise, lie on a mat or mat, keep your knees semi-flexed, then contract your abdomen, and at the same time raise your hips. Then slowly return to the starting position.
To do the exercise correctly, imagine that the soles of your feet are touching the ceiling, and that you are pushing it up.
Exercise 5 – Bike on the Floor:
To do this exercise, lie on your back on a mat or mat, place your hands behind your head and lift your legs at a 90 degree angle. Then bring your knees towards your chest, rotating your right elbow towards your left knee and vice versa. When you bring one leg towards your chest, extend the other.
You can do 03 sets of 30 repetitions, up to 03 times a week.
Exercise 6 – Plank on the Ground:
This exercise is very simple, can be done every day and has a very good potential to strengthen the abdominal muscles. It’s a great exercise to lose belly fat.
To do this, place your elbows and forearms on the floor so they are in line, then lift your body and keep your legs straight. Stay in this position for 1 to 3 minutes.
Conclusion:
The exercises to lose belly that were presented here can be done easily at home, however, before practicing any physical exercise, do a medical evaluation to know if everything is ok with your health, after all, health is not to be played with.
To avoid injuries, it is also important to ask a Physical Educator for some guidance, and if you have any type of health problem, it is essential to talk to your doctor before trying to do any of the exercises presented.