The rate of obesity in this country is astronomical. Those with extra weight are more prone to conditions like type II diabetes, cardiovascular disease, and premature mortality. While exercise is an excellent option for helping with belly fat (or love handles) and an overall reduction, food can be just as beneficial.
Is exercise combined with eating a healthy idea the ideal way to trim down your body? Absolutely! However, some cannot find the time or have limitations restricting them from exercising. These foods can help those who cannot commit to exercising, but consistency is key. It will take longer to shed weight without the movement.
Have you heard that you are what you eat? Well, if you consume a diet of soda, candy bars, and fast food, it’s only natural to have a midsection that’s growing along with love handles. However, it can be a powerful defense if you eat certain foods, like vegetables, lean meats, and other healthy options.
You must create a negative energy balance to achieve your goal weight. You can lose stubborn abdominal fat by reducing calories and altering your macronutrient composition. Consuming more fruits and vegetables will increase your vitamins, minerals, and fiber intake.
Fifteen Foods to Help with Belly Fat and Love Handles (Without Exercising)
Have you ever heard someone say they got fat eating apples, kale, or broccoli? No! People gain weight by eating fatty food loaded with simple carbohydrates.
The best way to combat fat cells is by consuming nutritious plant-based protein and fiber. If you want to eliminate that stubborn belly fat that plagues you, here are some foods to incorporate into your diet.
Try these belly fat busting foods:
1. Eggs
The incredibly nutritious egg may be just what you need to diminish love handles and attack fat cells. Eggs are versatile; you can eat them scrambled or fried, or mixed in a dish. Not only do eggs have a high vitamin D level, but their increased protein will keep you fuller for extended periods. It’s also beneficial because they can boost your metabolism as the amino acids in them help burn calories before it becomes fat.
2. Oatmeal
There are many oatmeal varieties, but the best type to help get you the lean body you desire is made from steel-cut oats. Buying a box of sugary instant oatmeal in the store doesn’t provide the same benefits as making them at home. Quick oats are also good, but they don’t have the nutritional structure of steel-cut ones as they go through more processing.
Oatmeal is full of fiber and can help with your belly fat. Additionally, eating oatmeal can help to fill your stomach, so you eat less during the day. It’s hailed as fantastic for your overall health, so if you need to get rid of fat quickly, try adding this revered grain to your diet.
3. Salmon
When it comes to salmon, it’s all about the omega-3s. The National Library of Medicine shows that people who consumed this nutrient-dense fish received terrific health benefits. Eating salmon twice a week reduces cholesterol levels, the chance of heart disease, and abdominal fat. The lean protein in this fish will enhance your satiety and rev up your metabolism, which will combat those stubborn fat cells.
4. Avocados
You’re likely not surprised to see avocados on this list. These green fruits have got a lot of hype nowadays as a nutritional powerhouse. A study showed that participants who ate just one avocado daily lost weight and had lower cholesterol levels.
5. Dark Chocolate
You don’t have to give up all chocolate if you have a sweet tooth. Switching to a dark variety can benefit your weight loss journey. Dark chocolate is a super-food you need to help reduce fat storage in your body. Not only will it get rid of stubborn fat cells, but it will also decrease your hunger and appetite.
6. Chickpeas
Middle Eastern countries have considered garbanzo beans a part of their diet for centuries. The lowly chickpea may not be great by themselves, but they can be whipped up into a delicious hummus or made into a sauce for whole wheat pasta. The health benefits of this lowly legume are undeniable.
Chickpeas provide lean proteins, vitamins, minerals, and fiber. They can improve digestion and give you a nice serving of B vitamin folate. Getting your appetite under control is the key to combating belly fat, and chickpeas are a great addition to your diet to help fill you up.
7. Yogurt
Just like oatmeal, you must be careful when buying yogurt. The dairy section is loaded with delicious yogurts, but they’re not nutritious. The amount of sugar in these items is staggering.
Plain yogurt is a very effective food to help with overall weight loss. It can help to control your hunger, which makes you reduce your overall daily intake. Another benefit is that this dairy product helps to reduce fat storage by controlling insulin, which is great for those pesky love handles.
8. Nuts
Peanuts are among people’s top choices, but many other nuts can also fight fat cells. The high protein content and helping heap of good fat they provide can help improve insulin sensitivity and eliminate abdominal baggage. Try incorporating pistachios, almonds, cashews, and Brazil nuts into your snacking rituals.
9. Broccoli
Gut fat is also called visceral, and it’s a common problem among those who are overweight. However, eating dark green vegetables like broccoli can help with this stubborn body fat. You can’t go wrong with broccoli as you can use it in omelets, and soups, eat it with low-fat dressing as a snack or steamed to perfection. It will reduce the risk of type II diabetes and is terrific for your heart health.
10. Grapefruit
Ask any dieter what’s one fruit on their list, and you will likely hear them all say grapefruit. It’s one of the most effective foods at helping to reduce your midsection and stubborn fat cells. Grapefruit can help with your insulin levels and keep your cholesterol in check. Best of all, it can be eaten for breakfast or made into a juice to drink.
11. Quinoa
Ditch the rice and switch to quinoa. This fiber-rich food is necessary to increase your metabolism and reduce food cravings. Not only does quinoa have fewer calories than rice, but it’s loaded with more protein.
Another benefit is that this grain falls on the lower end of the glycemic index, so those with diabetes can enjoy this grain without worrying about blood sugar levels.
12. Sprouted Bread
While low-carb living encourages life without bread, most people need some bread. Sprouted bread is an option for those who want to lose their love handles but still need a sandwich or two. Be prepared as this isn’t a regular loaf, as this type of bread has a distinct taste and texture.
This bread contains vitamins C and B, fiber, and folate, but the powerhouse comes from those spouted grains. In the early germination process, the grains are made into flour. It makes it easier to digest and can help you get rid of belly fat.
13. Tofu
Tofu is made from coagulated soybeans, and you either like it or you don’t, as there doesn’t seem to be any middle ground. It’s popular in Asian cuisine but also an excellent source of lean protein for vegetarians.
The soy isoflavones are great for helping you reduce your love handles. Mix it into a smoothie or shake if you can’t eat it whole. It takes on the flavor profile of whatever it’s mixed with, which makes it a practical option to get simple health benefits for less money.
14. Lemons
Do you add lemon to your water? To achieve weight loss, you need to up your water intake. Adding lemon to that water may be just what you need to get rid of stubborn fat. Lemon is one of the most versatile fruits, as you can use them in desserts, sauces, turn it into a drink, or flavor just about anything.
This fruit is a nutritional powerhouse, loaded with fiber, citric acid, vitamins C and B6, and other robust nutrients. Lemons are another economical addition to your diet, making them easy to incorporate.
15. Beans
Remember the old rhyme “Beans, beans good for your heart?” Well, there’s some truth in this funny chant. Beans are loaded with fiber, vitamins, and minerals. They can lower cholesterol levels, stabilize blood sugar, and keep you fuller for longer.
These healthy and nutritious legumes come in numerous varieties. The things you can do with these lean plants are immense. You can refry them and add them to a tasty Mexican dish or have them with cornbread as a meal. If you’re looking for an economical way to get rid of belly fat, you should look no further than beans.
Final Thoughts on Reducing Love Handles and Belly Fat (Without Hitting the Gym)
Some folks make weight loss much harder than it needs to be. It would help if you reduced your caloric intake to lose fat. When you eat more fruits and vegetables and incorporate some of the other foods listed above, you will find the belly fat melts away.
The real struggle is changing a lifetime of eating habits, as it won’t happen overnight. Committing to your health takes time and patience. However, you can decrease your blood pressure, improve your heart health, and eliminate love handles and pesky midsection belly fat.
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