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Belly fat, also known as visceral fat, is not just hard to lose—it’s associated with serious health issues such as heart disease, type 2 diabetes, and inflammation. This type of fat wraps around your internal organs and can’t be seen or felt directly, but a growing waistline suggests it’s present. Although losing this fat can be tough, especially without a balanced diet and exercise, incorporating certain superfoods into your routine can help target it. By including these foods in your meals, you can begin to reduce harmful fat from within. Here are nine effective superfoods that may aid in shrinking visceral fat within four weeks, according to nutrition specialist Mary Sabat MS, RDN, LD, who is also a personal trainer.
Avocado
Avocados are not only tasty and versatile but also come with numerous nutritional advantages that combat visceral fat. Sabat mentions, “Avocados are high in monounsaturated fats, which help reduce abdominal inflammation and improve insulin sensitivity—two crucial factors in diminishing visceral fat.”
Green Tea
Green Tea is often regarded as one of the healthiest drinks, offering benefits ranging from weight management to enhanced mental focus. Sabat notes that it also aids in reducing visceral fat. “The catechins and natural caffeine in green tea work together to boost fat oxidation, specifically targeting stubborn belly fat without the need for drastic diets,” she explains.
Wild-Caught Salmon
Wild-Caught Salmon is a great way to boost your protein intake, but combat visceral fat as well. “Omega-3 fats in salmon help your body shift from storing fat to burning it, while protein preserves muscle mass during fat loss,” Sabat explains.
Leafy Greens
Whether you love leafy greens as a salad base or a tasty side dish, they’re full of healthy benefits like eliminating visceral fat. “Spinach, kale, and other leafy greens are high in fiber and micronutrients but low in calories, helping you reduce visceral fat without feeling hungry,” says Sabat.
Blueberries
Blueberries are a powerful nutritional punch because of their rich content of antioxidants, vitamins, and minerals. Sabat explains, “Blueberries are packed with polyphenols that fight oxidative stress and improve how your body handles sugar, both important for reducing belly fat storage.”
Chia Seeds
With their high content of fiber, omega-3 fatty acids, protein, and various minerals and antioxidants, chia seeds are a powerhouse of nutrition that can support heart health, help manage blood sugar and more like fighting visceral fat. “Chia seeds deliver fiber, plant-based protein, and omega-3s to keep you full longer and stabilize blood sugar — a vital step in shrinking visceral fat,” says Sabat.
Extra Virgin Olive Oil
Easy for grilling, roasting, or sauteeing, extra virgin olive oil is healthy to cook with because it’s full of antioxidants and has anti-inflammatory properties. Sabat says, “Extra virgin olive oil contains compounds that lower inflammation, improve hormone balance, and encourage your body to burn fat over storing it.”
Unsweetened Greek Yogurt
It’s no secret that Greek yogurt is super healthy because it’s high in protein, essential nutrients and calcium. But it can also help get rid of visceral fat. “The protein and probiotics in Greek yogurt help maintain lean muscle and support a healthy gut microbiome, both tied to lower visceral fat,” says Sabat.
Apple Cider Vinegar
Drinking one to two tablespoons of apple cider vinegar a day can help regulate blood sugar, support digestive health and aid in weight management goals. “A small daily dose of apple cider vinegar before meals may help reduce blood sugar spikes and promote gradual fat loss around the midsection,” says Sabat.
Heather Newgen
