Citrus fruits like orange, lemon, kiwi, tangerine, and fresh limes are good sources of antioxidants and have antimicrobial properties 6 , 7. Other fat-burning fruits include apples, watermelons, grapes, and strawberries 8 , 9 , However, make sure not to overdo it with fruits.

Even though they contain lots of vitamins and minerals, they also contain sugar. Pulses or dal are protein-rich and low in calories and fat.

The lean protein present in pulses helps build lean muscle mass, speeds up metabolism, and improves overall body function Simply boiled dal is healthier than fried or spiced up dal.

Fish are great sources of protein and omega-3 fatty acids Proteins help build muscle, and omega-3 fatty acids reduce inflammation in the body and increase metabolic rate 13 , Also, the lower the inflammation, the lower the chances of gaining weight that is triggered by stress and inflammation.

Almonds keep your stomach full for a long time due to their healthy fat and protein content. They are good sources of nutrients for vegetarians to burn fat. They are also rich in omega-3 fatty acids that increase energy and metabolism Beans and legumes are good sources of protein, fiber, vitamins , and minerals.

Consuming them regularly can help suppress hunger pangs, thereby preventing overeating. They are also great sources of protein for vegans and vegetarians. Try to mix three different legumes to provide your body with different micronutrients 16 , Vegetables like spinach, kale, collard greens, radish greens, carrot, broccoli, and turnip are rich in vitamins, minerals, antioxidants, and dietary fiber 18 , These vegetables can help reduce belly fat by increasing satiety, reducing inflammation, and aiding digestion 20 , Full-fat dairy products are recommended as they are loaded with nutrients and can keep you satiated for a long duration, thereby aiding weight loss Slim or skimmed milk is devoid of these nutrients and does not keep your hunger pangs at bay as effectively as full-fat dairy products.

Oats are rich in fiber and aid digestion. They contain insoluble fiber and carbohydrates that curb your hunger and give you energy for your workout Eat oatmeal in the morning with some nut butter or nuts for added protein.

When buying oatmeal, make sure that you choose one that is flavorless as flavored oats contain sugar and chemicals. Peanut butter is a great option to sweeten your breakfast or smoothies. The nut butter is loaded with protein, vitamin E, iron, potassium, zinc, antioxidants, dietary fiber, and polyphenols i X A class of naturally occurring organic compounds found in fruits and vegetables with disease-fighting properties.

Consume a handful of soaked or boiled peanuts as a snack to curb hunger pangs. Do not go overboard and consume too many peanuts as they are calorie-dense. Cooking with extra virgin olive oil is good for weight loss and general health because it helps lower LDL bad cholesterol and increases the levels of HDL good cholesterol It is a weight loss-friendly and heart-friendly oil that you can use to cook or season your food.

Whole grains, such as millet, quinoa, and brown rice, are good sources of protein, vitamins, minerals, and dietary fiber Consuming them can keep your hunger pangs at bay, aid digestion, and prevent constipation 27 , 28 , This, in turn, can help you shed the belly fat easily.

Protein powders are a great option if you cannot load up on whole foods that are rich in protein. You can take whey protein, vegan protein powder, or homemade protein powder to help improve muscle mass and increase your metabolism It has become a trend now to include chia seeds in smoothies, salads, and breakfast bowls.

They are a great source of protein and healthy fats, and two tablespoons of chia seeds contain almost 10 grams of dietary fiber Chia seeds are gluten-free, increase satiety, and have anti-inflammatory, anti-diabetic, antioxidant, and laxative properties According to Kayleen St.

John, R. Mushrooms are good sources of vitamin D They are low in calories, high in protein and water content, and extremely delicious You can easily prepare mushroom soup or add them to salads and sandwiches to make a delicious lunch or dinner without worrying about calories.

Raspberries are loaded with dietary fiber and polyphenols like anthocyanins and ellagitannins The dietary fiber helps add bulk to the stool, improves bowel movement, and keeps you satiated for a long time 37 , The antioxidants in them help scavenge the harmful free oxygen radicals, thereby reducing inflammation and inflammation-induced obesity 39 , Consume raspberries in breakfast bowls or smoothies.

Virgin coconut oil increases good cholesterol HDL cholesterol levels Use edible-grade coconut oil for cooking. You can also have bullet coffee as your morning drink to keep you charged the entire day. According to Julieanna Hever, author of The Vegiterranean Diet, having soup before meals helps reduce the number of calories you consume.

This, in turn, can help prevent fat accumulation in the belly region You need to consume vegetables, chicken, or mushroom clear soup. Ideally, make soups at home to reap the maximum benefits. A study published in the International Journal of Obesity compared weight loss after an egg breakfast to that after a bagel breakfast containing similar calories.

This is because eggs are a great source of protein and both water- and fat-soluble vitamins that help keep the hunger pangs at bay and build lean muscle.

Chili peppers like cayenne, green chili, and red chili are loaded with vitamin C and capsaicin i X An active component in chili peppers responsible for their pungent flavor and burning sensation.

that help increase the metabolic rate and insulin sensitivity and help burn fat Add cayenne pepper or red chili flakes to your salads, and green chilis to fritters or omelet. They not only enhance the taste but can also help you lose weight.

From reducing obesity to reducing the risk of breast cancer, broccoli offers a wide range of benefits 45 , In fact, experts believe that consuming broccoli may improve insulin resistance in people with type 2 diabetes The phytonutrients i X Natural chemical compounds produced by plants with anti-cancer, cardioprotective, and disease-preventing properties.

present in broccoli have the potential to flush out toxins, reduce inflammation, reduce the risk of cancer, and boost overall health Consume blanched or grilled broccoli with salads and soups to reduce weight.

Nuts like walnuts, macadamia nuts, pine nuts, and pistachios are good for weight loss. They are loaded with healthy fats and protein that increase your satiety levels, improve the taste of food, and prevent you from snacking on other trans fat-loaded junk food.

Regular consumption of nuts helps prevent obesity and the risk of type 2 diabetes Farro or emmer is a wheat product that is dried and sold.

It can be consumed after cooking in water and adding to soups and salads. It is high in dietary fiber , iron, and calcium, and low in sodium Dietary fiber keeps you satiated for a long duration and cleanses the colon by improving bowel movement and preventing constipation 5.

Consume farro for breakfast, lunch, or dinner, and you will notice the difference in your hunger cycle immediately.

Yogurt is loaded with good gut bacteria that aid digestion and take care of your gut health In a study published in the British Journal of Nutrition , scientists found that women who consumed probiotics lost twice as much weight compared to those who did not Include yogurt in your diet by using it to make smoothies and salad dressing.

Sauerkraut is a fermented food. Kimchi pickled vegetables is a good source of probiotics or good gut bacteria that help reduce bloating and improve digestion. According to Frank Lipman, M.

Hence, have some lip-smacking kimchi or sauerkraut to lose weight. Spirulina is a low-calorie, protein-rich, anti-inflammatory, immuno-stimulating, blood lipid-lowering, and blood pressure-lowering single-cell protein Include it in your diet after consulting your doctor.

You can add it to salads, smoothies, and juices. Low-sugar granola bars are a smart snack choice for those aiming to lose weight.

These bars provide energy throughout the day without causing immediate blood sugar spikes. Many of them also contain fiber and protein-rich ingredients like oats, puffed rice, soya protein, and nuts that may help control hunger pangs and support healthy weight loss 55 , Consuming them as part of your diet may aid in burning belly fat while providing essential nutrients and keeping you satisfied between meals.

Choose low-sugar, fiber-rich, and whole-grain granola bars for the best results on your weight loss journey. These are the 26 belly fat-burning foods you may include in your diet. But have you ever wondered why fat accumulates in your belly?

Vix, a blogger, elucidated how the consumption of unhealthy food contributed to weight gain, while incorporating healthier food choices helped reduce her excess weight and gave her an ideal waistline. According to a study that featured in the journal Frontiers, the US population is roughly The age-adjusted prevalence of abdominal obesity grew from Here are some of the reasons behind the fat accumulation around your belly.

Hormones play a major role in determining fat distribution in the body. to p. Saturdays - a. Sundays - Closed. Select Health may link to other websites for your convenience. Select Health does not expressly or implicitly recommend or endorse the views, opinions, specific services, or products referenced at other websites linked to the Select Health site, unless explicitly stated.

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Red bell peppers Did you know a cup of bell peppers will give you three times the amount of vitamin C recommended for your daily intake? Broccoli Similar to bell peppers, broccoli is high in vitamin C. Edamame High in fiber and nutrients, edamame acts as a great side to any meal because it helps you feel full for a long time.

Related: What to Eat for the Midnight Munchies 7. Diluted vinegar Apple cider vinegar is a trendy health food these days, but is it as great as it claims to be? Johnston also said more studies need to be done in this area, but her research shows it is likely true that vinegar can help boost metabolism.

She does warn; however, that vinegar should not be taken without dilution. Drinking it straight has been linked to damage in your esophagus and throat as well as tooth erosion. She recommends diluted two tablespoons of vinegar—either apple cider or red wine—with 8 ounces of water.

High in fiber and nutrients, edamame acts as a great side to any meal because it helps you feel full for a long time. Related: What to Eat for the Midnight Munchies. Weekdays - a. to p. Saturdays - a. Sundays - Closed.

Select Health may link to other websites for your convenience. Select Health does not expressly or implicitly recommend or endorse the views, opinions, specific services, or products referenced at other websites linked to the Select Health site, unless explicitly stated.

The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns.

This benefit may not be covered by your plan. The information that is contained here does not guarantee benefits. To find out if this is covered by your plan, call Member Services at Register for an account, log in, and set up future payments using auto pay.

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The citric acid it contains promotes the transformation of lipids and proteins in the stomach. It is best consumed in the morning, about 20 minutes before breakfast to activate the secretion of bile and thus prepare the liver to digest food during the day.

Ginger is one of the best fat burning foods. It contains some 40 antioxidant compounds and regulates blood sugar levels. Cinnamon helps reduce blood sugar levels and prevent it from turning into fat. It also limits cravings.

To be eaten sprinkled instead of sugar, in plain yoghurts, white cheese, desserts or cereals. Have it for its diuretic and slimming action. Tannins reduce fat assimilation.

Alternate between green tea and plain water throughout the day, but not after 4 p. if the tea disturbs your sleep. Caffeine naturally activates fat burning. Have it before 5 p. Beyond that, excess caffeine will increase anxiety, stress and irritability, factors that promote fat storage.

Cayenne pepper increases the internal temperature of the body, which boosts the metabolism. To consume, sprinkle it on soups, dishes or sauces, but in moderation it stings! Cocoa beans are rich in anti-stress magnesium and stimulating theobromine, without the sugar found in chocolate. Its acetic acid facilitates digestion, helps regulate blood sugar levels and prevents the body from storing fat.

To be consumed as a seasoning in salads or starters. Well, now that you have this list of fat burning foods handy, you must make sure to include them in our weight loss diet! She is also a Co-Founder and Chief Nutritionist at Nutri4Verve. Read More. Home Healthy Eating Nutrition 20 fat burning foods to fire up your metabolism for weight loss.

Here's a cohesive list of 20 fat burning foods to increase your metabolism for weight loss and to get rid of belly fat! Shivani Sikri Updated: 8 Feb , pm IST. Sauerkraut is a fermented food. Kimchi pickled vegetables is a good source of probiotics or good gut bacteria that help reduce bloating and improve digestion.

According to Frank Lipman, M. Hence, have some lip-smacking kimchi or sauerkraut to lose weight. Spirulina is a low-calorie, protein-rich, anti-inflammatory, immuno-stimulating, blood lipid-lowering, and blood pressure-lowering single-cell protein Include it in your diet after consulting your doctor.

You can add it to salads, smoothies, and juices. Low-sugar granola bars are a smart snack choice for those aiming to lose weight. These bars provide energy throughout the day without causing immediate blood sugar spikes. Many of them also contain fiber and protein-rich ingredients like oats, puffed rice, soya protein, and nuts that may help control hunger pangs and support healthy weight loss 55 , Consuming them as part of your diet may aid in burning belly fat while providing essential nutrients and keeping you satisfied between meals.

Choose low-sugar, fiber-rich, and whole-grain granola bars for the best results on your weight loss journey. These are the 26 belly fat-burning foods you may include in your diet. But have you ever wondered why fat accumulates in your belly? Vix, a blogger, elucidated how the consumption of unhealthy food contributed to weight gain, while incorporating healthier food choices helped reduce her excess weight and gave her an ideal waistline.

According to a study that featured in the journal Frontiers, the US population is roughly The age-adjusted prevalence of abdominal obesity grew from Here are some of the reasons behind the fat accumulation around your belly.

Hormones play a major role in determining fat distribution in the body. Hormonal imbalance can lead to increased hunger, slow metabolism, and increased stress levels, leading to belly fat accumulation If obesity runs in your genes, you may be more prone to accumulating fat in your belly region levels or increasing your food consumption Sleep deprivation increases the production of stress hormones in the body, which can lead to overall weight gain Sugary foods and beverages are devils in disguise.

They contain high amounts of additives, preservatives, and artificial colors, which are major contributors to belly fat Alcohol is broken down into sugar in the body, and the excess sugar gets converted to fat.

Excess sugar from alcohol can also lead to inflammation and inflammation-induced abdominal obesity Trans fats are unhealthy fats found in processed and fried foods. They tend to accumulate fat in the belly region and slow down fat metabolism Being inactive can also lead to the accumulation of belly fat A sedentary lifestyle is a primary reason for the increase in the incidence of obesity worldwide.

Desk jobs, sitcoms, and lethargy are pushing people more and more toward obesity and obesity-related diseases. Being on a low-protein diet can also be harmful when it comes to losing belly fat.

Lack of protein in your diet can lead to high stress and inflammation, increased toxicity, and slow metabolism Women who are going through menopause experience hormonal changes. High levels of cortisol or the stress hormone can be responsible for women gaining belly fat during this period Low-fiber diets can lead to weight gain, especially in the belly region Low-fiber foods include white rice, flour, and peeled fruits.

Dietary fiber helps increase satiety and aids stool movement in the colon, preventing the accumulation of belly fat 5. But do not let these reasons deter you from shedding this dangerous type of fat. If you want some other tips on how to lose belly fat, scroll down to the next section to know more.

Shedding those stubborn pounds is now within your reach. A good workout program and the right mix of healthy, nourishing foods are all you need to achieve your fitness goals.

These comprise a range of fruits, veggies, and nuts you may find in your kitchen. Check out the infographic below to learn more about the foods you need to include in your diet to aid your weight loss efforts.

Save Illustration: StyleCraze Design Team. Stubborn belly fat may pose a risk to your overall health. It may result from hormonal imbalance, stress, genes, inactivity, menopause, alcohol, and lack of sleep.

However, incorporating belly fat-burning foods into your diet may help reduce belly fat. These include fruits, pulses, fish, beans, almonds, green leafy vegetables, peanut butter, oatmeal, protein powder, whole grains, eggs, broccoli, and nuts. In addition, lifestyle changes, such as avoiding packaged fruit juices and regularly exercising can help manage belly fat effectively.

Drinks like aloe vera juice or green tea are safe to consume during bedtime. Aloe vera juice contains antioxidant properties while green tea is a rich source of flavonoids which may help reduce belly fat 68 , 69 , 70 , Yes, lemon is a rich source of antioxidants that aid in improving metabolism.

This may suppress body fat accumulation and prevent obesity You can consume cinnamon in the form of tea. Boil a stick of it and add 1 teaspoon of honey and a few drops of lemon juice optional to enhance its effect.

Discover 8 ingredients that can help you lose that stubborn belly fat. Check out this video for more tips to begin your path to a healthy you. StyleCraze's articles are interwoven with authentic personal narratives that provide depth and resonance to our content.

Below are the sources of the personal accounts referenced in this article. Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

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Serve as a first course or as a side dish with grilled chicken or fish. Rather than a heavy, fried falafel, here's a lighter version of the pocket sandwich: a chickpea patty served in a whole-wheat pita with a flavorful and lower-in-fat tahini sauce.

Wash it down with an organic Wit Bier from Wolaver's. Broccoli and red bell pepper tossed with a spicy peanut sauce makes a delicious side or stir in some cooked chicken or tofu to make it a main dish. Hummus, sprouts and avocado top sprouted whole-wheat bread in this healthy vegan lunch idea.

Look for sprouted bread in the freezer section of your grocery store. Use whichever veggies you have on hand to fill up this veggie wrap. The avocado and hummus help hold the wrap together--and provide heart-healthy fat and fiber. Avocados add a silky consistency and cheese-like richness to this dairy-free pesto recipe.

Toss it with pasta, spread it on baguette slices to make bruschetta, or use it for a healthy mayo substitute on your sandwich. Roasted artichoke bottoms stand in for English muffins in this quick yet elegant supper.

Substitute roasted mushrooms for the pancetta for a vegetarian option. Serve with roasted new potatoes or a tossed salad. If you can't find a bagged vegetable medley for this easy noodle bowl, choose 12 ounces of cut vegetables from your market's salad bar and create your own mix.

Feta cheese and chickpeas lend a Mediterranean flair to this satisfying side salad. The Creamy Dill Ranch is great with it, but would also be good with a tangy vinaigrette. This popular Israeli breakfast or brunch skillet recipe features eggs cooked on a bed of roasted tomato sauce.

Serve with warm crusty bread and hot sauce. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content.

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List of Partners vendors. Healthy Recipes Healthy Lifestyle Diets. By EatingWell 's associate food editor. As part of the food team, she creates healthy, delicious recipes for the EatingWell audience.

Related: What to Eat for the Midnight Munchies. Weekdays - a. to p. Saturdays - a. Sundays - Closed. Select Health may link to other websites for your convenience. Select Health does not expressly or implicitly recommend or endorse the views, opinions, specific services, or products referenced at other websites linked to the Select Health site, unless explicitly stated.

The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns.

This benefit may not be covered by your plan. The information that is contained here does not guarantee benefits. To find out if this is covered by your plan, call Member Services at Register for an account, log in, and set up future payments using auto pay.

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Drinking less alcohol, eating more protein, and lifting weights are just a few steps you can take to lose belly fat. Having excess belly fat can negatively affect health and may contribute to several chronic conditions. One specific type of belly fat — visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions 1.

Many health organizations use body mass index BMI to classify weight and predict the risk of metabolic disease. Your gender identity may not align with how your body responds to weight loss. Your doctor can better help you understand your circumstances and weight management goals.

Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system. Studies show that this fiber may promote weight loss by helping you feel full, so you naturally eat less 3 , 4.

An older observational study involving over 1, adults found that for every gram g increase in soluble fiber intake, belly fat gain decreased by 3. Excellent sources of soluble fiber include 6 :. Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption.

Try to include plenty of high fiber foods in your diet. Previously, they were found in some margarines and spreads and also often added to packaged foods, but most food producers have stopped using them.

These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies 7 , 8 , 9. To help reduce belly fat, read ingredient labels carefully and stay away from products that contain trans fats.

These are often listed as partially hydrogenated fats. Some studies have linked a high intake of trans fat to increased belly fat gain. Alcohol can have health benefits in small amounts, but it can be harmful if you drink too much. Research suggests that too much alcohol can contribute to belly fat.

Observational studies link heavy alcohol consumption to a significantly increased risk of developing excess fat storage around the waist 11 , Cutting back on alcohol may help reduce your waist size. One study on alcohol use involved more than 2, people.

Results showed those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank Excess alcohol intake has been associated with increased belly fat.

High protein intake increases the release of the fullness hormone peptide YY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss 13 , 14 , Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet 16 , 17 , Be sure to include a good protein source at every meal, such as:.

Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol , also known as the stress hormone. Research shows that high cortisol levels increase appetite and drive abdominal fat storage 19 , Increased cortisol further adds to fat gain around the middle To help reduce belly fat, engage in activities that relieve stress.

Practicing yoga or meditation can be effective. Stress may promote fat gain around your waist. These include heart disease, type 2 diabetes, and fatty liver disease 22 , 23 , Observational studies show a relationship between high sugar intake and increased abdominal fat 25 , Even natural sugars, such as real honey , should be used in moderation.

Excess sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar. Aerobic exercise cardio is an effective way to improve your health and burn calories. Studies also show that it can be an effective form of exercise for reducing belly fat.

However, results are mixed as to whether moderate or high intensity exercise is more beneficial 27 , 28 , One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for minutes per week, compared with those who exercised minutes per week However, researchers also noted that changes in visceral belly fat were not significantly different between either group Aerobic exercise is an effective weight loss method.

In fact, low carb diets may cause belly fat loss in people with overweight, those at risk for type 2 diabetes, and people with polycystic ovary syndrome PCOS 31 , 32 , Some research suggests that replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat 34 , A high intake of refined carbs is associated with excessive belly fat.

Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables. Resistance training, also known as weightlifting or strength training, is important for preserving and gaining muscle mass.

Based on studies involving people with prediabetes , type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for belly fat loss 37 , In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat Strength training can be an important weight loss strategy and may help reduce belly fat.

Sugar-sweetened beverages are high in added sugars like fructose, which can contribute to belly fat.