People everywhere will no doubt be trying to slim down right now in a desperate bid to fit into their bathing costumes in time for their big summer getaways. Some will be more successful than others - depending on when they started and what plan they are trying.
Slimming and fitness experts agree that consistency is key - having a diet and exercise programme that you can preferably enjoy and, more importantly, stick to. They recommend a lifestyle change rather than following the latest dieting fads and celebrity health endorsements.
But stubborn belly fat isn't just a problem for anyone dreaming of the perfect body for your holiday. In fact, experts warn that it can have serious health implications too if you're not careful.
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That's because blubber around your midriff surrounds your vital organs, including your heart, lungs, kidneys, liver, and spleen. Too much fat can be linked to serious health conditions such as heart attacks and strokes.
There is no need to be too downbeat, however, as the good news is that losing this type of fat can be achieved with a little patience and commitment. As well as some form of regular exercise, there are also certain types of food that can not only be tasty but seriously help your slimming efforts.
Nutrition experts at Barbend, which runs a website providing information and advice on all aspects of fitness training and nutrition, have compiled a handy list of the top 10 fat-busting foods. If you can introduce these to your diet then you have a better chance of burning off that stubborn belly fat and getting on track towards a healthy lifestyle.
1. Salmon
Salmon is a lean protein which is packed with omega-3s, meaning it is extremely beneficial for weight loss as the body must work harder to digest it.
In addition, salmon is a great source of omega-3 fatty acids which are shown to reduce inflammation and promote fat burning. Studies have shown that fish oil supplementation can help to reduce weight and the stress hormone cortisol, which is also linked to fat storage.
2. Broccoli
Broccoli – as well as cauliflower and Brussels sprouts – are high in fibre and nutrients that keep your body burning fat. Broccoli also contains calcium, which is good for healthy joints as well as weight loss.
Steaming broccoli is the best way to reap the full fat-burning effects because it gives you the best chance of absorbing the nutrients.
3. Green Tea
Green tea is renowned as one of the best fat-burning foods out there. It’s loaded with antioxidants such as epigallocatechin gallate (EGCG) which help to speed up metabolism.
It also contains a small amount of caffeine, which can speed up metabolic rate and increase fat-burning if drunk before exercise. Try adding it to your diet by drinking one cup every day.
4. Whole Grains
Adding a range of hearty whole grains to your diet can help aid fat loss. Quinoa, brown rice, whole grain bread and cereals are all excellent choices. Whole grains such as oats and quinoa are high in fibre, which can enhance weight loss, digestion, and blood sugar levels.
Eating whole grains has also been shown to reduce appetite and influence your body’s energy use. These effects both have the added benefit of altering your body composition for the better.
5. Blueberries
Not only do they count as one of your five a day, but blueberries can also contribute to burning fat - especially belly fat. Blueberries, and other berries, have high water content and are lower in sugar than other fruits, but without sacrificing sweetness. Their high antioxidant content helps keep you healthy too.
6. Chillies
Chillies can help to stimulate metabolism, having a thermogenic effect which speeds up the metabolism and the rate at which your body uses energy. Thermogenesis works by raising our body temperature, and people may find they burn more calories during this process just by being warm. Adding chillies to some of your favourite meals is an easy way to incorporate them into your diet.
7. Eggs
Starting the day off with some eggs can be an effective part of a weight loss plan. Eggs are extremely high in protein that can promote fat-burning. Protein speeds up metabolic rate in any case, which can be as much as 30% after eating high-quality protein. Furthermore, protein is essential for building and maintaining muscle mass and the more muscle you have, the more metabolically active you’ll be.
8. Cinnamon
Cinnamon can help balance blood sugar levels, helping to stop the body from storing fat. It helps in losing weight by suppressing appetite, regulating blood sugar levels and speeding up metabolism. Incorporate it into your daily diet by sprinkling some on your morning porridge or adding it to smoothies.
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9. Avocado
Avocados are rich in vitamin B6—which directly counteracts the belly-fat-building stress hormone, cortisol—they're also full of monounsaturated fat. This healthy fat may prevent body fat distribution around the belly by downregulating the expression of certain fat genes. You can try adding it to your breakfasts or even making guacamole and have it as a snack.
10. Greek Yoghurt
Full-fat Greek yoghurt contains conjugated linoleic acid (CLA) which promotes fat burning. Probiotics naturally found in the yoghurt support good gut bacteria which is key to weight loss.
Amino acids, vitamin D and calcium found in yoghurt can speed up fat burning. Adding blueberries, as mentioned above, can make for a great breakfast for those looking to lose weight.
