The best foods to help lose belly fat

If you constantly find yourself a victim of stress, don't expect to fry the flab off your waistline. Stress produces the hormone cortisol, which encourages the belly to store fat. But there's an easy way to combat it: vitamin C-rich foods —enter: bell peppers—have the fat-fighting ability to reduce your stress levels and keep your bod in tip-top shape.

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A slow-digesting carb, this tater will keep you full for hours and way less susceptible to that second helping of potato chips. Sweet potatoes' carotenoids have been shown to correlate with improved weight and fat loss, according to a Nutrition and Diabetes journal study.

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The magic component in grapes, resveratrol, has been shown to increase the breakdown of fat and reduce the metabolic formation of fat in mature fat cells, according to a study in the Annals of the New York Academy of Sciences. Which leads us to our next food that burns belly fat…. Who knew that your dinner buddy was so good at frying fat cells? But not just any ol' wine will do the trick—you have to pop open the right vino.

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  • Black Beans.

Malbec, Petite Sirah, St. Laurent, and Pinot Noir all have the highest content of slimming resveratrol. Wake Forest Baptist Medical Center found that for every additional 10 grams of soluble fiber eaten per day, participants' belly fat was reduced by 3. Black beans are one of the richest sources of soluble fiber, containing 4. Luckily, they're super easy to add to your diet in the form of chilis , omelet mix-ins , and soups!

Most of the fat in macadamia nuts is monounsaturated; research from Reina Sofia University Hospital reveals that study participants who consumed a diet rich in monounsaturated fats over a day period gained less belly fat than their saturated fat-consuming counterparts. What's more, folks also improved their insulin sensitivity. It might be tempting to grab that white chocolate macadamia nut cookie now, but snacking on the filling nuts on their own will help you reach your flat-belly goals way faster. Another wonderful source of monounsaturated fats, hazelnuts contain about 52 grams of the stuff per cup, chopped.

Make your own Nutella at home by combining hazelnuts with antioxidant-packed dark cocoa to double your chances of blasting belly fat.

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Just remember to skip the added sugar to reap full benefits. This list wouldn't be complete without grapefruit making an appearance. And that's not all; other studies show that grapefruit can "turn on" brown fat cells, which break down body fat. Opt for pre-gaming your daily breakfast with a half grapefruit.

This tropical oil has been quite controversial in the health sphere due to its high saturated fat makeup. However, coconut oil's medium-chain triglycerides MCTs are burned as energy instead of being stored as fat. A study in the journal Lipids found that participants who supplemented their diet with two tablespoons of coconut oil daily saw smaller waistlines than those who supplemented with soybean oil, and although both groups experienced overall weight loss, only the coconut oil group saw smaller waistlines.

Another study reveals that men lost over an inch from their waistlines in just four weeks by adding coconut oil to their diets. That's an essential element of weight and fat loss. You can chalk up this warm spice's slimming effects to cinnamaldehyde , the ingredient that gives cinnamon its flavor. Wondering how to incorporate the spice into your daily diet? Try sprinkling it onto oats, sneak it into homemade lattes and smoothies, and even add into meat rubs for a unique flavor boost.

The affordable cans not only pack in about 13 grams of protein per 2. These heart-healthy polyunsaturated fats in tuna have been shown to help you shed weight, deeming this versatile fish one of our top foods that burn belly fat. Why's this starch so important to include in your ab diet? Don't let a potential T-shirt stain deter you from breaking open this juicy fruit. A study in the International Journal of Obesity found that supplementing rats' diets with pomegranate exhibited an especially significant decrease in abdominal fat.

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This resulted in reduced markers of both obesity and cardiovascular risk factors, two major bonuses. This spicy fermented condiment made from chili powder hails from Korea and has been shown to blast abdominal fat as well as it can spice up suppertime. A study in Nutrition and Metabolism found that supplementing participants' diets with the sauce for 12 weeks results in significant decreases in visceral fat—the type of fat that lurks around your midsection and can potentially result in metabolic disorders.

Researchers suspect that these results can be chalked up to capsaicin, the bioactive compound found in spicy peppers. If you feel full, you would naturally binge less. Apples are also very low in calories and sugar content, which makes it an ideal bet for weight loss. The tangy goodness of tomato may do wonders to cut your belly fat. Tomatoes tend to stimulate the production of the amino acid called carnitine, which is an organic molecule that is known to play a crucial role in regulation of fatty acid and energy metabolism.

Tomatoes are also enriched with compound known as 9-oxo-ODA that helps decrease lipids in blood and ensure healthy weight loss. Tomatoes also have high fibre content. The green crunchy fruit with white flesh is one of the most loved winter fruits of all times. It is loaded with dietary fibres, which helps keep you satiated and prevents bingeing. The glycaemic index or GI value of guava is also very low, which enables slow release of sugar in the bloodstream.

This promotes better insulin activity and weight management too. Juicy and ever-so delightful strawberries are tremendously low in calories.

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A grams serving of strawberries contain only 33 calories. You can tuck into them raw, blend them in smoothies or toss them up in salads as strawberries are immensely versatile. Such is the case bolstered by coconut oil: " Research shows that coconut oil doesn't negatively impact blood lipid levels like once believed and that it may even help to promote a reduction in stomach fat. The belly fat-fighting properties of coconut oil stem from the amount of medium chain triglycerides contained which are metabolized quickly and therefore stand less of a chance to be stored as adipose," says St.

Simply put: The kind of fats coconut oil contains won't turn into fatty deposits stored in your body. Like onions and leeks, these green veggies are prebiotic foods that produce acetate, an acid that turns on the fat-burning activity in your cells by helping them recover from inflammation. To get more greens, roast artichoke hearts and asparagus in the oven with olive oil, Parmesan cheese, breadcrumbs, and a spritz of lemon. Bring on the heat!

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Enjoy capsaicin by sprinkling ground cayenne or chili pepper over food or in beverages such as tea or lemon water, or cook hot peppers into stews, chilis, and soups. If you're really brave! They may not be totally mainstream yet, but there's good reason to incorporate marine gems like nori, hijiki, wakame, arame, and kombu into your regular diet.

Bonus: "The study also found that these veggies may also decrease risk factors for type 2 diabetes. You should eat at least one and a half cups of beans a day to support weight loss without feeling hungry. Although they're rich in calories, they've been associated with weight loss and weight loss maintenance," says Hever. Also, nuts have been shown to increase resting metabolism.

Although the study was done with supplements, milk is brimming with both calcium and vitamin D, and can be part of a healthy weight loss plan. Everybody loves their quinoa, but it's time to elevate this less-popular grain to superfood status. The less insulin your body releases equals less abdominal fat tacking itself onto your tummy. To get the most of this natural source of probiotics, seek out yogurts like those by Fage, Dannon, and Oikos, which contain lactobacillus. In a week study published in the British Journal of Nutrition , women who consumed this type of probiotic lost twice as much weight as those who didn't regularly include it in their diets.

Besides eating yogurt at breakfast, try using plain or Greek yogurt in chicken or salads in lieu of mayo or sour cream. It seems counterintuitive to feed the microbiome foods with antimicrobial properties, but studies show that garlic only goes after bad, inflammation-causing bacteria while leaving good bacteria intact.

It's also rich in inulin, the fiber that helps the body digest food more efficiently and steadies blood sugar.