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Discover which simple foods can help you reduce belly fat quickly, as advised by a leading dietitian.
If you’re looking to shed those extra inches around your waist, it’s often a mix of diet and exercise that does the trick. Some foods are particularly effective in burning fat, according to Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva. As a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies, Collingwood recently shared her top picks for foods that promote fat loss. Here are seven everyday items she recommends for quickly reducing stubborn belly fat.
First on Collingwood’s list is the avocado. “Rich in monounsaturated fats, avocados help regulate blood sugar, curb cravings, and keep you feeling satisfied longer, which aids in reducing belly fat,” she explains. Avocados can be enjoyed in a variety of ways, such as in salads, mashed on toast, or as a side dish with any meal. However, it’s wise to enjoy them in moderation, as they are relatively high in calories.
Avocados
Eggs are another highly versatile and nutrient-rich food that can aid in weight loss. “With their high-quality protein, eggs promote a feeling of fullness, stabilize blood sugar levels, and increase the number of calories your body burns during digestion (known as the thermic effect of food),” Collingwood notes. They can quickly satisfy your hunger, but since they contain fat and calories, you might consider pairing whole eggs with egg whites to boost protein intake without significantly increasing calorie consumption.
What is the first food Collingwood recommends to shrink belly fat? Avocados. “Loaded with healthy fats (monounsaturated), avocados help regulate blood sugar, reduce cravings, and keep you feeling full longer, aiding in belly fat reduction,” she says. There are lots of ways to enjoy an avocado. You can add them to a salad, mash them up and make avocado toast, or eat them as a side with breakfast, lunch, or dinner. However, try not to overdo it, as they do have a decent amount of calories.
Eggs
Eggs are one of the most versatile foods, and a great source of nutrients if you are trying to lose weight. “Packed with high-quality protein, eggs promote satiety, stabilize blood sugar, and help your body burn more calories for digestion (the thermic effect of food),” says Collingwood. They also fill you up fast. Again, they do have a decent amount of fat and calories, so consider mixing an egg or two with egg whites to add protein without much caloric impact.
Berries
Berries, including blueberries, strawberries, and raspberries, are another excellent food for shrinking belly fat, according to Collingwood. “Berries are low in calories and high in fiber and antioxidants, which fight inflammation and support fat loss, especially around the belly,” she says. There are many ways to enjoy berries, either fresh or frozen. You can eat them on their own, add them to yogurt or cereal, or blend them in a smoothie.
Olive Oil
Olive oil may be fatty, but it’s the good kind and will help you burn fat. It’s a “healthy fat that helps control appetite and supports fat metabolism,” says Collingwood. “A drizzle on salads or in cooking can make a difference without overloading calories.”
Nuts
Nuts are another healthy fat to help you burn fat. This includes almonds, walnuts, and pistachios. “Rich in healthy fats and protein, nuts help curb cravings, stabilize blood sugar, and promote a healthy metabolism. Just stick to a small handful per day!” says Collingwood. You can eat a handful of nuts as a snack, toss them in your salad, or use them when cooking your favorite meals.
Beans and Lentils
Beans, including white, black, and pinto, and lentils, are another belly fat-blasting food, according to Collingwood. “High in fiber and protein, they stabilize blood sugar and improve digestion, helping you feel full longer,” she says. They will also help you feel full faster. You can serve them as a side dish or even add them to a salad for an extra dose of nutrients.
Leafy Greens
Another food that will help burn belly fat? Leafy greens. Collingwood recommends spinach, kale, and arugula. “Low-calorie, nutrient-dense, and high in fiber—greens aid digestion, reduce bloating, and help create a calorie deficit for fat loss,” she says. Make them into a salad, sauté them as a side dish, or add them to your egg scramble for an extra dose of yum.
Bonus Tip
Collingwood offers the following bonus tip. “Of course, one food alone will not shrink belly fat. Combine these with hydration, exercise, and sleep for best results!” she says.