Eat these Foods to Burn Belly Fat Fast!

Summary

Having too much belly fat is a serious health concern, and it’s a major factor in the development of age-related diseases.
Surprisingly, it can be even more harmful than smoking.
If you’re finding it challenging to lose that stubborn belly fat or deal with extra weight around your midsection, don’t blame yourself. It might not be your fault at all.
Your genetic makeup can play a significant role here.

These are the foods that you can eat to burn your belly fat for quicker results.

1. Omega-3 Fatty Acid

Omega-3 fatty acids, specifically EPA and DHA, can potentially stimulate the activation and growth of brown fat.
There are two types of fat tissue, namely brown fat and white fat, each with distinct functions.
Brown fat aids in calorie-burning through a heat production process called thermogenesis.Whereas white fat serves as storage for excess calories.

The balance between brown and white fat cells is influenced by your genes.
Hence, some of your leaner friends may be genetically pre-disposed to having more brown fat.
However, you can influence this balance and beat the genetic odds by including omega-3 fatty acids in your diet.

In addition, Omega-3s also reduce inflammation in white fat.
Chronic inflammation in white fat is associated with insulin resistance and metabolic syndrome, conditions that can lead to weight gain.
The combined effects of omega-3s on both types of fat may help in weight loss and the reduction of belly fat.

So, how to get more omega-3s in your diet.

You can opt to eat more food such as salmon, mackerel, and walnuts which are rich sources of omega-3s.
You can also consider taking omega-3s supplement such as fish oil, flax seed oil or chlorella.

2. Probiotics

Probiotics are food or supplements that contain good or friendly bacteria that can help to maintain a healthy balance of different microorganism living in your gut.

So, how do Probiotics help to reduce belly fat?

The good bacteria in your gut helps your body make short-chain fatty acids.

In animal studies, these short-chain fatty acids have shown to:

• Enhance the body’s sugar tolerance,
• Improve energy utilization,
• Make you feel full more easily
• Suppressing appetite.

In addition, probiotics can also help to reduce stomach bloating.
Sometimes, a person with a big belly may not just have excess belly fat, a portion of that bulge might be due to abdominal bloating.
Hence, some people will find that their waistline has dramatically shrunk after just taking probiotic for a week.
Probiotic can help to reduce your waistline by reducing abdominal bloating.
And on top of that, probiotics can also have anti-inflammatory effects which is beneficial to reduce insulin resistance and metabolic syndrome, conditions that can lead to weight gain and obesity.
Food that contains probiotics include yogurt, kefir, kimchi, miso paste and other types of fermented food that contains probiotics can help to support a healthy gut.
If you’re not a fan of consuming these probiotic-rich foods, you can opt for them in supplement form.

3. Curcumin

Curcumin is a compound found in turmeric.
Turmeric, often referred to as the “golden spice,” holds a prominent place in Asian cuisine and has played a vital role in traditional Indian medicine, known as Ayurveda, since ancient times.

Curcumin may help with reducing belly fat and weight loss through several ways:

• Curcumin can help to boost your metabolism by increasing the production of heat in the body leading to the burning of more calories.
• Curcumin has anti-Inflammatory properties.

As previously mentioned, chronic inflammation is associated with obesity and insulin resistance.

• Curcumin can affect the regulation of fat tissue
  It may influence the genes and cellular activities related to fat storage and fat tissue growth.
  It may also inhibit the growth of fat cells and reduce fat accumulation.
• Curcumin can help to control your appetite, stabilize blood sugar levels by improving insulin sensitivity and improve your gut health.
  A healthy gut microbiome is associated with better digestion and metabolism, which could help to reduce abdominal bloating and belly fat.

Last but not least,

• Curcumin may also reduce fat absorption.

So, how can you include this wonderful spice in your diet?

Incorporating more curcumin into your diet can be done by including turmeric, the spice that contains curcumin, into your cooking and food choices.

Here are several ways to consume more curcumin:

• Flavour your dishes with turmeric spice.
  The most direct way to consume curcumin is to use turmeric as a spice in your cooking.Try adding turmeric to curries, soups, stews, rice, quinoa and roasted vegetables to infuse them with flavour and colour.
• Make a soothing and nutritious drink called “golden milk.”
  To a cup of warm milk, add turmeric, a bit of black pepper, and a touch of sweetener like honey or maple syrup.
• You can add a pinch of turmeric to your morning smoothie.
  Combine it with ingredients like spinach, banana, ginger, and yogurt for a flavourful and nutritious blend.
• Brew your very own turmeric tea.
  Steep turmeric powder or grated fresh turmeric root in hot water.
  You can also add other spices like ginger, cinnamon, and black pepper for added flavour and benefits.

Alternatively, you can consider curcumin supplements, if you find it challenging to consume turmeric in your diet regularly.

4. Green Tea

Green tea, which contain catechins and caffeine, is also associated with weight loss and fat reduction.

So, how does catechins in green tea help in reducing belly fat?

Catechins increase metabolism, leading to higher calorie expenditure.
Catechins enhance the body’s ability to burn fat for energy, especially during exercise.
Some studies suggest that the combination of catechins and caffeine may influence hormones responsible for hunger and satiety, helping you feel fuller and reducing calorie intake.

In addition, Green tea may inhibit the absorption of dietary fat in the digestive tract.
This means that some of the fat you consume in your diet may pass through your system without being absorbed, potentially reducing overall calorie intake.

Green tea consumption has been associated with improved insulin sensitivity.
Better insulin function can help regulate blood sugar levels and reduce the likelihood of weight gain.

In addition, the caffeine content in green tea can enhanced your physical performance.
The energy boost leads to increased calorie burn during your exercise.

Green tea has anti-inflammatory effect.
Chronic inflammation is linked to obesity and metabolic disorders.

Drinking green tea can help with stress reduction.
Green tea contains an amino acid called theanine, which has calming effects.
Reducing stress and promoting relaxation can indirectly support weight and fat loss by curbing emotional eating and binge-eating tendencies.

Here are some easy ways to include more green tea in your nutrition plan:

• Hot Green Tea

You can start your day with a hot cup of green tea. Simply steep a green tea bag or loose leaves in hot water for a refreshing beverage.
If you prefer cold beverages, you can let the green tea to cool and enjoy it over ice.
Add a slice of lemon or a sprig of mint for extra flavour.

• Matcha Latte

Another green way to enjoy green tea is to add milk or non-dairy alternative. Mix matcha powder with hot water and your choice of milk for a creamy and antioxidant-rich matcha latte.

• Green Tea Smoothie

For those who are great fan of smoothies, you can also add brewed and cooled green tea to your favourite smoothie recipes. It pairs well with fruits like berries, mango, and pineapple.

• Green Overnight Oats

Have you tried overnight oats?
Mix brewed and cooled green tea with oats, yogurt, and your favourite toppings. Keep it chilled in the fridge and enjoy it the next morning as a delicious and healthy breakfast.

• Green Tea Drinking Water

And instead of brewing the green tea, you can simply add a green tea bag to a bottle of drinking water. Enjoy this subtly flavoured and refreshing drink throughout the day.

• Green Tea Rice

You can even add green tea to your rice. Simply replace the water with brewed and cooled green tea when cooking rice for a subtle flavour enhancement.

• Green Tea Dessert

If you have a sweet tooth, explore desserts featuring green tea, such as green tea sorbet and green tea chia pudding.

There are so many ways to savour green tea beyond just as a beverage.
However, a point to note when adding green tea to your diet.
Consume it in moderation, as green tea does contain caffeine.
And excessive intake of caffeine can lead to side effects such as insomnia, jitteriness and increased heart rate.