That extra weight on your midsection is arguably one of the hardest to tackle, but if you do the right diet and exercise work, you'll be shocked at the results [1].
The one sneaky thing that might be working against you? Foods that might seem healthy but actually work against your tummy-toning efforts [2]. Paired with the right workout [3], the food ahead can actually help you get a flatter stomach without leaving you hungry or offering zero nutritional value.
Avocado
Lucky for big avocado fans [5], the fruit is a great defence against belly fat [6]. In fact, in a study conducted by the US National Library of Medicine, consumption of avocados resulted in lower body weight [7], BMI, and a decrease in weight circumference.
Beans and Lentils
Adding more fibre-rich foods to your diet can help boost your metabolism [8]. That's why foods like beans and lentils, which are also low in calories, are great options when you're trying to lose belly fat. They also get bonus points for having debloating qualities [9].
Potatoes
Potatoes [10] often get a bad rap when it comes to losing weight, but they're actually a great addition to your diet when you're trying to tone your midsection. They're packed with healthy nutrients, potassium, and fibre, but, of course, if you're eating them fried as French fries, they won't elicit the same results. Remember to bake or boil them to retain the most benefits and don't forget to consume the skin as well.
Sweet Potatoes
Sweet potatoes [11] contain essential vitamins and minerals, and are also rich in fibre, antioxidants, and beta-carotene, which happens to be great for your skin and your waistline.
Nuts and Seeds
Nuts and seeds are chock-full of vital vitamins and minerals. Studies have proven that the consumption of nuts decreased BMI and waist circumference [12], while seeds like chia seeds [13] aid in weight loss. They are forms of healthy fats [14], which are good for your health, too.
Berries
Berries are an excellent addition to any diet since they're rich in vitamins, minerals, and antioxidants [15]. They're also packed with fibre, which is one of the greatest defences against weight gain. A study from the University of Michigan found that blueberries could cause loss in belly-fat [16]. And they're delicious so, really, what's not to love?
Whole Grains
While certain diets may banish grains, they're actually great for debloating. While you should stay away from white flour-based and processed grains, those that are unprocessed contain high levels of necessary nutrients. Try quinoa, buckwheat, brown rice, farro, and barley.
Leafy Greens
Leafy greens can really do no wrong. From spinach to chard to collard greens, they each come with its own array of vital nutrients, but all contain folic acid, which helps with digestion. Replacing your usual sides with a leafy green salad [18] or refreshing green smoothy [19] can make all the difference.
Prebiotics and Probiotics
Prebiotics and probiotics are excellent for our gut health, metabolism, and abdominal weight loss. Studies have shown that prebiotics stimulate the growth of good bacteria in your colon [20], thereby improving your health and aiding in weight loss. Probiotics can be found in fermented foods, and it has been shown that they're helpful to reduce belly fat [21]. Add prebiotics into your diet by consuming asparagus, bananas, onions, apples, artichokes, oats, and flaxseeds, and sauerkraut, kimchi, kefir, Greek yoghurt, and kombucha for a probiotic boost.
Hydrating Foods
Often times, excess weight in our midsections is actually caused by bloat [22]. Water is one of the best defences against it, but you can also get a healthy dose of hydration from foods with a high water content, like cucumbers, watermelon, celery, cauliflower, iceberg lettuce, bell peppers, and fruits high in vitamin C, like oranges.
