Looking to reduce your belly fat? Incorporating these 7 types of food into your diet will help to boost your metabolism and counter inflammation and can help reverse the buildup of body fat on your belly.
The common thread with all of these foods is that they are full of protein, fiber and healthy fats. These foods will help put the breaks on the accumulation of fat around your waistline while at the same time keeping extra sugars and refined carbohydrates and chemical additives that cause inflammation and weight gain off of your plate.
You have likely read food lists before. Reading and making notes can help you hold the awareness of healthier choices, but where the rubber meets the road with this knowledge is how things shake out when you are adding food to your plate. An empty plate is an opportunity for you to create the body and healthy lifestyle that you desire. An empty plate in your hands and what you choose to add on to it always represents a clean slate, a fresh start and the opportunity to do better. That’s how you need to approach this if you want to lose weight and minimize belly fat. The more of these 7 foods that you can consistently get onto your plate the better. This is not about being perfect, it’s about consistency. The battle begins at the grocery store - you need to have these foods on hand to add them to your plate to begin with. The more foods that you invest in that shouldn’t be on your plate, the less resources, time and energy that you will have to load your plate with the foods on this list that will actually support your fat loss goals. There are also way more foods that can help with belly fat than the ones outlined in this article. Our BodyRock Meal Plan comes with quick and delicious recipes and grocery lists that can help insure that you are always getting the best tasting, healthy foods on your plate daily - adding consistency to your efforts that will pay off in the form of significantly reducing your belly fat, and helping you lose weight. Remember - this is about real estate. The space on your plate. Let’s look at what we want to start adding to your meals.
Eggs are the best dietary source of the B vitamin choline, next to beef liver, and I’m not really sure who wants to start their day with liver, so lets stick with eggs. Not having enough choline in your system has been directly linked to genes that cause visceral fat buildup. For those of you that don’t know what visceral fat is, Visceral fat is fat that wraps around your abdominal organs deep inside your body. Just 2 eggs in the morning will give your body half of the daily recommended intake of choline.
Research studies have shown that red fruits (or reddish fruits) are more effective at fighting belly fat. If you are adding fruit servings to your meals, look for red grapefruits, tart cherries, raspberries and strawberries. If you are an apple lover, go for the Pink Lady variety. Watermelon, plumbs, peaches and nectarines all make the list of reddish fruits that you should shift to if your goal is fat loss.
Start cooking with olive oil and get some healthy fats on your plate. You are looking for unsaturated fats, like the kind of fat in olive oil, nuts and avocados. All of these fats will help you feel full longer by helping to regulate your hunger hormones. Olive oil is the number one thing that you should be cooking with for weight loss.
Think about getting healthy fiber on your plate. Not all carbs are created equal. Grains like quinoa contain the nutrient beating which helps with insulin resistance and visceral fat. The fight types of fiber will help you feel full longer, so that when you finish the healthy foods that you have added onto your plate will leave you feeling full and satisfied. When you feel full, you are less likely to overeat and make decisions that don’t support your goals. Foods to get on your plate that will help reduce belly fat include: beans, lentils, oats, quinoa, brown rice. Brown rice contains magnesium & chromium, two nutrients that help offset the impact of the stress hormone cortisol, which signals the body to store fat on the belly and love handles.
Protein is a key element in the fight against belly fat. Maddeningly, women tend to under consume protein at most meals. I need to say this… protein is not just for men. Eating protein is not masculine. These thoughts and ideas stem from the same wrong thinking that believes lifting weights is only for men, or that women shouldn’t have muscles. Even if you hold yourself as a modern, progressive woman, the cycle of backward thinking that held women back in their fitness and health might still be evidenced on your plate. To get in shape, to build fat burning lean muscle, to embrace the strength that your body is capable of, you need to get protein on your plate.
When you eat 100 calories of protein, approximately 25% or 25 calories of that protein will be used up just digesting and processing that food. Compare that with 10-15% of calories from fat and carbs. Protein is also significantly more filling.
Protein bars do not deliver the same benefits of lean cuts of meat like chicken or fish. As a general rule to follow, processed foods are likely never as good as whole (unprocessed) food sources. Whole food sources of protein also bring with them additional nutrients that help fight visceral fat.
Get some colour on your plate. Colourful veggies are low calorie, high volume foods that are packed with healthy nutrients. What do we mean by ‘high volume’? Simply that you can eat a lot of them and fill up your stomach for a small calorie price tag. One of the most powerful diet strategies that you can explore is filling half of your plate real estate with leafy greens, and colourful vegetables. Don’t make this any more complicated that it needs to be. Start this practice by buying a bag of frozen mixed veg. Look to add fresh when you have time. Or mix it up. The point is just to cover half your plate. Load the other half with a plan sized portion of lean protein. This alone and applied consistently will help you transform your body and your life.
If you are looking for more guidance, common sense strategies, and more food and recipe options, consider investing in our Meal Plan. It comes with the diet plan, cook book, and nutrition guide. If you like the vibe of this article, it expands on all of the main points we’ve made here, and gives you some other, equally powerful strategies. This is not rocket science. You are more than capable of managing your plate. Remember that you are a powerful person with a multifaceted life. You can absolutely handle managing the real estate on your plate. Better yet, you can fill it up with foods that are heathy for you body and will help you lose weight. Get the meal plan, take control and then come and try a workout with us on BodyRockPlus. The 30 day Beginner Bootcamp is waiting for you. Between taking charge of your diet and letting us help you get started with exercise again, we can make your fat loss goals a reality.