A study published in 2019 stated that over 600 million people were found obese in the timeline between 1980 to 2014. This number is only increasing by the day. What is particularly observed in both men and women is that the presence of abdominal obesity, belly fat was a common spot. The distribution of fat centred around the abdomen irrespective of age or gender. This is a call for concern because central obesity has been closely linked to many chronic and non-communicable diseases like diabetes, cardiovascular diseases, liver dysfunction, thyroid issues, hormonal imbalances and is a higher cause of mortality.
Diet and nutrition are very important in contributing to lifestyle modification and sustaining a healthy well- balanced lifestyle. Including foods that will nourish your body, meet your nutritional deficiencies and also help in weight maintenance is essential for survival and leading a good quality of life.
Let us have a look at foods that would help reduce your belly fat!
They are an excellent go-to fruit that helps you manage your body weight. Being rich in fiber and resistant starch they help people feel fuller and aid in weight loss by inducing prolonged periods of satiety. Bananas are packed with potassium which is a crucial mineral that helps in limiting the sodium uptake of the belly. This prevents the swelling of the belly caused by sodium in your body.
Loading up on vitamin C-rich fruits and vegetables supplies antioxidants to the body which help lose fat. This vitamin not only helps build immunity but also facilitates significant weight loss. It prevents the build-up of fat and lowers BMI. People who are deficient in vitamin C have more fat accumulation around their bellies and have a larger waist circumference.
Complex carbs like millets, oatmeal, brown rice, bulgur have a comparatively lower glycemic index and aid in lowering insulin levels. Researches speculate that this is the underlying cause that results in the shrinkage of fat cells. This helps in losing the fat accumulated in the belly area.
Curd is an excellent fat burner. Being rich in calcium helps maintain BMI levels and the probiotics present in them aid in digestive health and improving metabolism which facilitates weight loss.
Green tea is a natural fat burner. Its mechanism of action is through thermogenesis which is a simple process in which the body burns calories to release heat. Green tea increases the rate of fat oxidation and also has the potential to increase fat metabolism.
It is one of the most sought-after herbs in alternative medicine. It helps you decrease the overall caloric intake especially fat and as a fiber-rich food source helps promote satiety. Galactomannan a water-soluble component found in methi dana is very effective in suppressing appetite. Having a glass of methi water on an empty stomach every morning is an effective way to lose weight and burn belly fat naturally.
There is no doubt in saying that leafy greens like spinach, kale, lettuce, cabbage, watercress add a substantial amount of fiber to the diet, speed up the metabolism which subsequently aids in losing belly fat. They are rich in antioxidants, minerals, and vitamins that help improve overall health as well.
Berries like raspberries, strawberries, and blueberries are packed with natural chemicals that facilitate losing weight. They inhibit fat formation. They help reduce belly fat and lower cholesterol levels.
Many Indian spices and herbs like ginger, turmeric, cinnamon, have specific active components which help in accelerating metabolism, reduce inflammation and also slow down fat genes.
Avocados are rich in heart-healthy good fats. They resist blood sugar spikes which cause the storage of fat around your belly. Not only do these avocados help in eliminating abdominal obesity but also help in better absorption of nutrients.
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