The most difficult abdominal fat to burn is probably the fat stored around the abdomen. You may be able to sculpt your entire body, but burning abdominal fat will be the biggest challenge. The best way to lose weight around the abdomen is to combine the right diet with the right exercise. Even if you exercise twice a day for two hours, but give in to unhealthy foods and junk, you won’t be able to achieve the perfect abs. Whole and natural foods that are high in fiber and low in added sugars help burn stubborn abdominal fat. Here are 10 foods that will help you get those washboard abs.
In one study, Japanese researchers found that acetic acid in vinegar can reduce the risk of obesity and excess liver fat, while improving the way your body responds to sugars and helps reduce your waist size.
“Daily consumption of vinegar can also help prevent metabolic syndrome by reducing obesity”.
Vinegar is widely used in many foods such as pickles, vinaigrettes, hot sauce, mayonnaise, mustard, ketchup and salad dressings.
2. Coconut Oil:
Not all fats are the same. The fatty acids of medium chain (MCFA) found in highest concentrations in coconut oil , which also contains medium chain triglycerides (MCT) which increase thermogenic capacity (the number of calories burned by digesting food). The results of one study suggest that TCM oil can be included in a weight loss program without adversely affecting metabolic risk factors. Although TCM can result in weight loss through an increase in energy expenditure and lipid oxidation, more research is required to affirm the findings. Coconut oil has a distinctive flavor and can be used to prepare a variety of dishes.
Numerous studies have found that turmeric contains medicinal properties that are beneficial to overall health. Turmeric contains curcumin , which has been shown to improve insulin resistance, cholesterol levels and other obesity-related symptoms. Insulin resistance makes it hard for your body to lose weight. The research supports the property of curcumin in promoting weight loss and reducing the incidence of obesity-related diseases. A study has also shown that curcumin interacts directly with white adipose tissue to suppress chronic inflammation. Curcumin also has effects that inhibit adipocyte differentiation and promotes antioxidant activities. Through these various mechanisms, curcumin reduces obesity and prevents the negative effects of obesity on health.
Yogurt, especially Greek natural yogurt, has many health benefits and aids in weight loss. The calcium content in a cup of Greek yogurt is 15 percent of what your body requires in a day. One study reports that calcium consumption is related to the reduction of abdominal fat. Japanese researchers have found that yogurt is loaded with probiotics and that probiotic consumption is closely associated with lower levels of abdominal fat. In addition to its high calcium content, Greek yogurt is also full of protein (16 grams per cup) that will keep you satisfied for a long time avoiding frequent hunger cramps. The probiotic Lactobacillus gasseri (LG2055) has reducing effects on abdominal adiposity and body weight, suggesting its beneficial influence on metabolic disorders. This finding raises the possibility that probiotics have antiobestive effects.
5. Hot Peppers (Chili Peppers):
Chili peppers have long been associated with weight loss. It is known that capsaicin , the active ingredient that gives peppers their distinctive flavor, stimulates metabolism. Peppers also provide a healthy dose of vitamin C and consumption of 65 to 90 milligrams of vitamin C per day, which is the amount found in a red pepper, reduces body mass index (BMI) and burns 30 percent more fat during exercise, according to research conducted at Arizona State University.
6. Green Tea:
In recent years, green tea has gained immense popularity. A review in the American Journal of Clinical Nutrition suggests that consuming four cups of green tea, which contains caffeine and antioxidant properties, increases metabolism and helps burn about 100 calories per day. Studies on the respiratory rate of brown adipose tissue indicated that green tea extract was more potent in stimulating the respiratory rate of brown adipose tissue. The extract stimulates thermogenesis and fat oxidation and therefore has the potential to influence weight and body composition. Many studies have shown that when diet and exercise remain consistent and tea is the only variable, abdominal fat decreases.
Lean protein is essential for muscle building and seafood is an ideal option for those trying to lose weight around the midsection. A study in the journal Diabetes Care has shown that shellfish are full of polyunsaturated fats, which are less likely to increase liver fat and belly fat compared to polyunsaturated fats found in palm oil and meat of beef The composition of dietary fat for the storage of ectopic fat during the consumption of saturated fatty acids (AGS) or polyunsaturated fatty acids (AGPI) was studied. The AGS clearly increased liver fat compared to the PUFA and caused twice the increase in visceral adipose tissue (TAV) than the PUFA. At the same time, the PUFAs caused an almost three-fold increase in lean tissue than the AGS. Excessive consumption of AGS promotes the storage of liver and visceral fat, while excess energy from PUFAs can promote lean tissue.
8. Whole Grains:
Whole grains are fiber-filled carbohydrates that are the perfect food for those who want to reduce their abdominal fat. A study in The American Journal of Clinical Nutrition looked at obese adults who were on a 12-week diet. Half of the participants were told to take all starches of whole grains and follow the reduced calorie program, while the other half were simply told to follow the low-calorie plan. At the end of the study, people who followed the whole grain diet lost a higher percentage of body fat from the middle section. A fibrous diet improves the digestion process and aids in weight loss. It also avoids overeating, as it makes you feel fuller.
9. Olives and Olive Oil:
Olives and olive oil are widely used in Mediterranean cuisine and are rich in monounsaturated fats. Olive oil contains polyphenols, which protect the body from diseases. Olives, on the other hand, contain some amounts of fiber, which makes them ideal for a snack or salad. Reports reveal that a diet high in monounsaturated fats helps you store less abdominal fat even if you don’t reduce your calorie intake. Eating a high carbohydrate diet has been associated with weight loss due to its metabolic effects. In addition to being low in calories, olives are also high in healthy fats, which are useful if you are trying to lose weight.
Drinking water helps improve your metabolism, cleanses your body of waste and acts as an appetite suppressant. Drinking water just before meals results in an average reduction in the intake of 75 calories per meal. Also, instead of consuming soda, soda and energy drinks loaded with added sugars, try to drink at least 8 to 10 glasses of water a day. Another way to ensure sufficient water consumption is to add lemon and ice to make it more tasty and nutritious at the same time. Drinking ice water can stimulate your metabolism as your body ends up working harder to heat the water. This causes the body to burn more calories and helps you lose weight.