Do you know the best way to lose belly fat?

Excess belly fat or visceral fat is a serious health risk and has been linked to high insulin, high triglycerides, high cholesterol, high blood pressure and a host of other problems.  This visceral or intra-abdominal fat is often referred to as “killer fat,” it’s a serious health issue.  If you have a little extra bulge in the middle, you need to learn how to lose belly fat immediately.  Researchers confirm that weight loss and physical activity appear to be the key to not only losing the belly fat, but lowering ones health risks as well.  Several studies indicate that exercising regularly, such as taking a brisk 30 to 45 minute walk each day, can significantly reduce this visceral fat. 

Specific exercises to lose belly fat typically are not effective, only an overall reduction in body fat will trim down your middle.  Abdominal exercises like crunches and sit ups are useful in helping to tone and strengthen your abs; and if you want to know how to get a six pack, these exercises are a great start!  However, strong, toned abs lying under a layer of fat is not what we’re looking for when we talk about the best way to lose belly fat.

The best way to lose belly fat fast is through exercise and a healthy diet.  Learning how to lose weight is essential if you want to eliminate belly fat.  Here are 16 foods you can include in your healthy belly fat diet.

Belly Fat Diet Tips:

Berries – Berries have a lot of fiber and will help keep you feeling full.  Raspberries are packed with six grams of fiber per cup!

Olive Oil – Fats help control hunger and are vital for proper nutrition.  It’s important to stay with monounsaturated fats such as olive oil or canola oil.  These fats help satisfy cravings as well as control cholesterol.  Be sure to avoid any hydrogenated vegetable oils and trans fats, these are linked to many health risks.

Oatmeal – If you experience mid-morning hunger pangs, it’s often due to a drop in blood sugar levels.  Oatmeal, which is rich in soluble fiber can help keep you feeling satisfied and provide a sense of fullness to keep cravings at bay.  This will help you overcome the urge to grab a quick donut or other high-calorie snack.  Be sure to avoid the flavored varieties that are loaded with sugar.  Opt for plain rolled oats or steel-cut oats and sweeten it with either stevia or berries.

Protein Powder – Protein powder is loaded with essential amino acids which help build muscle and burn fat.  Add two teaspoons of protein powder to your smoothie and you’ve got a delicious, fat-burning drink.  Just make sure you start with a healthy, low-fat smoothie; adding protein powder isn’t going to make your high-fat, high-sugar smoothie a healthy diet drink.

Nuts – Nuts are full of fiber and help keep you feeling full as well as packing a belly busting punch.  Limit yourself to a small handful each day, nuts will help satisfy hunger cravings but they are also high in calories.  Avoid salted nuts, too much sodium might raise your blood pressure.

Legumes and Beans – Beans are low in calories and loaded with fiber and protein, which will help you lose weight and tone muscle.  Try picking one meal a week and use beans as your primary protein, you’ll add extra fiber to your diet while reducing saturated fat.

Eggs – Eggs have long been given a bad rap because of their cholesterol.  But eggs also contain vitamin B12, which your body uses to metabolize fat.  If you have high cholesterol, be sure to consult with your doctor before adding eggs to your diet.

Lean Meats and Fish – Your body uses more calories to digest protein than it does in the digestion of fat or carbohydrates.  Turkey has well been known as a lean meat, but fish has even less saturated fat.  Choose tuna or salmon for a healthy protein packed with Omega-3s.  Omega-3s will help prevent cortisol, which is a stress hormone associated with an increase in belly fat.

Whole Grains – Whole grains are packed with fiber which will help keep you feeling full.  Don’t fall into the idea that all carbohydrates are bad, whole grains contain carbs and these carbs are actually good for you!  Be sure to read labels, they can be deceiving.  Some bread that’s labeled as “wheat” has had all of its nutrients and fiber stripped away by processing.  Look for bread labeled “whole grain” or “100 Percent Whole Wheat,” these breads will provide the beneficial fiber and nutrients.

Green Vegetables – Green vegetables like spinach and broccoli are rich in fiber and contain very few calories.  Treat yourself to a salad before your meal and you’ll find you’ll be satisfied with much smaller portions.  Green vegetables are also loaded with vitamins and minerals that will help you lose belly fat.

Avocadoes – Avocados are rich in heart-healthy monounsaturated fat and are a great source of filling fiber.  Each avocado has 11 to 17 grams of hunger fighting fiber.  Add half a cup of avocado a day for the beneficial MUFA and fiber.

Dairy - Research shows that calcium is beneficial in helping with weight loss.  Calcium actually breaks down fat deposits while helping to prevent more fat from forming.  Be sure to choose low-fat or fat-free varieties of dairy products instead of their full-fat versions.

Peanut Butter – Peanut butter is packed with niacin, which is known to prevent a bloated belly, and it keeps the digestive system functioning smoothly.  Read labels when choosing peanut butter, some brands contain a lot of extra sugar.  Look for all-natural peanut butter for a much healthier choice.

Iced Tea – Tea is a rich source of antioxidants, especially if you choose green tea.  Studies have shown that antioxidants can increase metabolism and help you burn more calories.  In fact, Swiss researchers claim that simply drinking tea every day can help you burn an average of 266 extra calories.  Try to drink 4 cups of green tea every day, but skip the processed tea in a bottle; these have had all their slimming nutrients depleted.

Parmigiano Reggiano Cheese – Parmigiano Reggiano cheese is rich in calcium and low in calories.  Researches also claim that it has the ability to activate the body’s fat burning hormones, assisting in burning more belly fat.

Cannellini Beans – Cannellini beans contain a resistant starch, an anomalous fiber that resists digestion, and the slower your body digests its food, the harder it has to work – that means it burns more calories!

By incorporating a healthy diet and increasing your physical activity, you’ll be well on your way to beating the battle of the bulge.  The good news is that this dangerous belly fat is usually the first to go when you start dropping pounds.  The best way to lose weight is to eat healthy and get plenty of exercise.  Stick with these tips and you’ll see your belly trimming down in no time.