Is Belly Fat Unhealthy?

It`s no news that a number of people struggle with belly fat. Belly fat is quite dangerous, as it is associated with heart disease and diabetes. It can affect anyone, irrespective of age, race, gender, genetics, or whatever else. We`ll discuss some of the reasons the belly region accumulates fats and some foods that help burn belly fat.

13 Reasons you Accumulate Belly Fat

Hormonal Changes

Hormonal imbalance causes slow metabolism, increased hunger, and increased stress levels, which in turn may cause accumulation of belly fat.

Genes

People who obesity runs in their genes are more likely to accumulate belly fat.

Sleep Deprivation

Sleep deprivation increases the production of stress hormones, which then leads to overall weight gain.

Sugary Foods and Beverages

Sugary foods and beverages aren`t healthy, especially when they are consumed excessively. They contain high amounts of preservatives, additives, and artificial colors, which are major causes of belly fat.

Low-Protein Diets

Being on a low-protein diet can be unhealthy because it causes increased toxicity, high stress and inflammation, and slow metabolism.

Alcohol

Alcohol is broken down into sugar in the body, and the excess sugar is converted to fat which causes abdominal obesity.

Trans Fats

Trans fats are unhealthy fats present in processed and fried foods. They accumulate fat in the belly region and slow down fat metabolism.

Inactivity

Inactivity causes the accumulation of belly fat. People who have a sedentary lifestyle are more prone to obesity than the more active people.

Menopause

When women reach menopause, they experience hormonal changes, and as a result, gain some belly fat.

Packaged Fruit Juices

Packaged fruit juices can be unhealthy, especially because they cause belly fat accumulation. These juices contain artificial colors, flavors, preservatives, and a truckload of sugar.

Low-Fiber Diets

Low-fiber diets can cause weight gain, especially in the belly region. Some common low-fiber foods are flour, white rice, and peeled fruits. Dietary fiber in adequate proportion prevents overeating and aids bowel movement, hence prevents the accumulation of belly fat.

Stress

Stress increases the risk of accumulating belly fat through increased cortisol levels or increased food consumption.

Wrong Gut Bacteria

Good gut bacteria prevent belly fat accumulation and aid digestion. Processed and fried foods don`t promote the growth of such bacteria, and can lead to a bulging belly. Try consuming probiotic drinks or low-sugar yogurt that increase the number of good gut bacteria, so you can lose some belly fat.

21 Foods that Burn Belly Fat

Fish

Fish is a rich source of protein and omega-3 fatty acids. Proteins build muscle, and omega-3 fatty acids increase metabolic rate and reduce inflammation. The lower the inflammation, the lower the chances of weight gain that is triggered by inflammation and stress.

Pulses

Pulses are rich in protein and low in calories and fat. The lean protein content speeds up metabolism, helps build lean muscle mass, and improves overall body functions.

Almonds

Almonds keep your stomach full for a long time because they contain healthy fat and protein. They are excellent at burning fat and serve as a good snack for vegetarians. Their omega-3 content also increases energy and metabolism.

Extra Virgin Olive Oil

Extra virgin olive oil is great for weight loss and some other health needs. It lowers unhealthy or LDL cholesterol and increases the levels of healthy or HDL cholesterol. What`s more? It is heart health-friendly.

Whole Grains

Whole grains such as quinoa, millet, and brown rice, are rich sources of dietary fiber, protein, vitamins, and minerals. They keep hunger away, cleanse the colon, and aid digestion. These characteristics make them great at shedding belly fat.

Peanut Butter

Peanut butter is rich in protein and healthy fats that reduce the chances of weight gain. Consume it moderately, having a tablespoon per serving.

Beans and Legumes

Beans and legumes are rich sources of fiber, protein, vitamins, and minerals. They suppress hunger, hence prevent overeating. They`re also a great source of protein for vegans and vegetarians.

Dairy Products

Full-fat dairy products keep you full for a long duration, thereby enhancing weight loss.

Oatmeal

Oats are bursting with fiber and aid digestion. Their insoluble fiber and carbohydrate contents curb hunger, provide energy for workouts, and reduce fat. You may have some oatmeal with some nuts for added protein. Note that flavorless oatmeal is healthier because flavored oats contain sugar and chemicals.

Fruits

Fruits are rich in vitamins and minerals which make them great at burning belly fat. However, because some fruits contain sugar, it is important to consume them in moderation. You might want to consume fruits with less sugar content. Citrus fruits are particularly excellent fat burners, hence boost metabolism. So you might want to consume like lemon, kiwi, tangerine, orange, and fresh limes. Some other fat-burning fruits include watermelons, grapes, strawberries, and apples.

Green Vegetables

Vegetables like spinach, collard greens, radish greens, turnip, broccoli, carrot, and kale are rich in vitamins, minerals, dietary fiber, and water. These veggies reduce belly fat by aiding good digestion, preventing you from overeating, and boosting your metabolism. They`re also great at cleansing the colon.

Raspberries

Raspberries are bursting with dietary fiber and polyphenols like ellagitannins and anthocyanins. The dietary fiber improves bowel movement, adds bulk to stool, and keeps you full for a long duration. The antioxidants in raspberries prevent damage from free radicals and reduce inflammation and the chances of inflammation-induced obesity. Why not add some raspberries to your breakfast bowls and smoothies?

Protein Powder

Whey protein, vegan protein powder or homemade protein powders are all great at improving muscle mass and increasing metabolism.

Chia Seeds

Chia seeds are a great source of protein and healthy fats; they`re splendid for weight loss. You may add them to salads, smoothies, and breakfast bowls. Did you know that two tablespoons of chia seeds contain 10 grams of dietary fiber? These seeds can help you overcome overeating, improve your gut health, and improve your digestion and metabolism.

Coconut Oil

Coconut oil contains healthy fats and reduces unhealthy blood cholesterol levels. It improves digestion and boosts overall immunity. You may use edible grade coconut oil for cooking.

Spicy Chili Peppers

Chili peppers like green chili, cayenne, and red chili contain vitamin C and capsaicin that increase the metabolic rate and burn fat. You may add some red chili flakes or cayenne pepper to your salads, and add some green chilis to your fritters or omelet.

Broccoli

Broccoli reduces obesity and the risk of cancer. It also reduces the risk of type 2 diabetes. Its phytonutrient content boosts metabolic rate, eliminates toxins, boosts immunity, and reduces inflammation. Try consuming blanched or grilled broccoli with salads and soups to help get a flat belly.

Nuts

Walnuts, pine nuts, macadamia, and pistachios are all great for weight loss. They contain healthy fats and protein that improve the taste of food and prevent frequent and unnecessary eating. People who snack on nuts have higher chances of having lower belly fat than those who don`t.

Spirulina

Spirulina is loaded with protein, low in calories, anti-inflammatory, stomach-filling, and lowers blood pressure. It is also a perfect belly fat reducing supplement. Try adding it to smoothies, salads, and juices.

Soup

Having some soup before meals helps reduce calorie consumption. It also prevents fat accumulation in the belly region.

Mushrooms

Mushrooms are a rich source of vitamin D. They`re low in calories and high in water content. You may prepare some mushroom soup or add them to salads and sandwiches.

Now That you Know…

You`ve just read 13 things you need to stop doing and 21 food you need to start eating. What are you waiting for? Lose that belly fat asap!