How do you lose lower belly fat? While there are no miracle foods that burn fat while you sleep, there are certain foods that help your body get rid of excess fat and build lean muscle mass more easily. In this article, we’ll share 5 of the best foods to eat to lose lower belly fat and help you stay healthy and trim in your day-to-day life.
1) Almonds
Don’t go crazy on nuts. You can enjoy a handful or two of almonds or walnuts a day, and you don’t have to worry about weight gain. A study in Metabolism found that nuts are actually good for losing belly fat. In fact, women who added a daily serving of nuts to their diet gained less belly fat over time than those who ate little or no nuts at all. To get more, add other sources of monounsaturated fats like olive oil and avocados. Both are also loaded with heart-healthy benefits and fill you up longer than snacks high in trans fats. Keep some on hand so they’re handy when hunger strikes.
2) Eggs
Eggs are a great source of protein that fills you up, contains essential nutrients, and is relatively low in calories. Just one egg packs 6 grams of high-quality protein, which helps build muscle and burn fat. In addition, egg whites also contain choline, a nutrient that’s often missing from our diets but is important for healthy cell and organ function—including those around your belly. And one study found that overweight adults who ate two eggs for breakfast lost 65 percent more weight than people who started their day with bagels. Crackers: Forget bagels and cereal; crackers are your new go-to snack. Whole-grain crackers pack in more fiber per calorie than any other food out there.
3) Mushrooms
Mushrooms are famous for their powerful immune-boosting properties, but they can also assist with weight loss. A study published in the International Journal of Medicinal Mushrooms found that supplementing diets with white button mushrooms improved body fat mass and waist circumference by increasing insulin sensitivity and reducing inflammation. In addition, shiitake mushrooms helped reduce visceral fat mass (belly fat). If you can tolerate dairy, consider adding mushrooms to your pizza instead of cheese for a tasty—and healthy—pizza alternative. If you don’t like mushrooms or cheese on your pizza, that’s fine—simply add them alongside veggies as a side dish. Either way, it’s a win-win for your belly!
4) Lean Meats
Protein is critical in any weight-loss diet, and protein from lean meats is a great source. If you're looking for a way to lose lower belly fat, try substituting red meat with white meat. It's also rich in vitamin B12, which can help reduce cortisol levels and support your metabolism. Eggs are another excellent source of protein—they're high in vitamins D and A, as well as choline—and one large egg has only 75 calories. You can't go wrong with either of these foods if you're trying to lose lower belly fat!
5) Beans
Beans are an excellent choice for people trying to lose lower belly fat. They are packed with soluble fiber, which aids in digestion and can make you feel fuller longer. Legumes—beans, lentils, and peas—are high in protein and fiber and low in fat. Fiber-rich legumes can help lower cholesterol levels when eaten in place of higher-fat foods. Another bonus: Legumes contain both soluble and insoluble fiber—the kind that is shown to reduce the risk of heart disease. Opt for organic beans whenever possible as they tend to have less pesticide residue than non-organic varieties.