Losing weight can be a struggle for many, however with a daily exercise regimen and the right foods, it can be done in a safe and healthy manner. Think WHOLE foods for every meal that should include a good quality protein source and fiber such as fruits and vegetables. Eating foods in their natural, raw state boosts metabolism, as it takes effort for your body to digest them.
It is all about satisfying cravings, so you will not feel deprived. It is hardly motivating to make a change in your eating plan if you feel like you will starve. When you eat healthy protein, healthy fats and carbohydrates, you will be giving your body the nutrients it needs to fight fat, especially belly fat. It all boils down to eating a good quality protein source with some fiber every 3 hours.
Here are 12 foods that fight belly fat to incorporate into a meal throughout the dayRELATED: RECOMMENDED PLANS FOR YOU
are fibrous, full of protein and help reduce cravings. They help prevent the loss of muscle (important for increasing metabolism and fighting belly fat), reduce the risk of heart disease and cancer. Add them to salads or enjoy with a piece of fruit.
2. LEAFY GREEN VEGETABLES
they are full of antioxidants that neutralize free radicals plus they help reduce the risk of heart disease, cancer and osteoporosis. Spinach, kale or other leafy greens are excellent choices.
3. BEANS AND LEGUMES
4. GREEK YOGURT
(PLAIN) helps put good bacteria in your gut, which improves bowel movements and in turn helps reduce belly fat. It also helps build strong bones while lowering blood pressure. Add blueberries to ½ cup of Greek yogurt for a quick breakfast or snack.
are an excellent protein source with only 6 grams of fat in the yolk plus vitamins and minerals. The protein is in the whites. Add one whole egg with ½ cup of egg whites for an excellent omelet. Add vegetables or top with salsa for a complete meal.
whole-grain oats help lower cholesterol, stabilize blood sugar levels to prevent cravings and boost energy. Add nuts like walnuts to a bowl of oatmeal for a quick meal.
7. POULTRY or FISH
chicken, turkey or fish are excellent lean protein sources that help strengthen your immune system and build muscle. Add vegetables for a quick meal any time of day.
8. NUT BUTTER
almond or peanut butter are excellent with a piece of fruit like an apple to help lower cholesterol naturally. A great snack that is portable and easy to eat. Look for stores that offer nut grinders, so you can grind your own nuts. Some stores offer nut butters in individual packets for a portable, healthy snack.
9. OLIVE OIL
(extra virgin meaning the first press of the olive is a good choice) Except for helping you deal with stubborn abdominal fat, olive oil helps build the immune system and lower cholesterol naturally. Use it sparingly to sauté vegetables or make your own vinaigrette.
10. WHEY PROTEIN
look for good quality protein powders that help build muscle and lose body fat. Read the label carefully and avoid artificial sweeteners. A good quality protein powder can make a quick meal in a blender to take with you on the go.
11. ORGANIC BERRIES
prevent free radicals (toxins, chemicals and pollutants) from attacking healthy cells. They also protect the heart, improve coordination, balance and short-term memory and prevent cravings. Add some berries to a scoop of whey protein with ice and water in a blender for a quick meal.
contain nearly 20 vitamins, minerals and beneficial plant compounds that contribute to a nutrient-dense diet. The more nutrients your meals contain, the less likelihood of having cravings. Go easy on serving size and enjoy about 1/5 of a whole avocado on a salad or slice up with some turkey.
All of the above foods will keep you full, give you nutrient-dense meals and help you lose body fat if you make a point of eating a mini-meal every three hours. Add regular exercise to the mix and you are on your way to losing that belly fat once and for all. Remember, think WHOLE foods and stay away from processed foods.