Are you trying to lose weight around your waist?

Exercising and eating low calories are good ways of losing weight but the midsection can prove especially difficult to manage. If you’re looking for ways to burn extra fat while following conventional weight loss programs, we have a few types of food that you can eat to reduce fat:

1. Eggs

Eggs are an excellent source of proteins (they contain all nine amino acids) vitamins, minerals, and healthy fats. One large egg contains:

  • Vitamin A, E, B2, B12, B5
  • Selenium
  • Iron, calcium, potassium, zinc, manganese, etc.

A large egg also contains 77 healthy calories and trace amounts of carbohydrates. According to research from the Rochester Center for Obesity, eating eggs in the morning can help to reduce your food intake during the day by at least 400 calories. The protein found in egg whites can fire up your metabolism and make it easier to lose extra fat.

2. Oats

Oats are a good staple food for a number of reasons: they are packed with nutrients, they contain decent amounts of fiber and carbs, and they can help you lose weight. The way you eat your oats will determine how effective they are at curbing weight – though generally it is recommended that you avoid flavorings that have little nutritional value. Here’s how to eat oats:

  • Plain oats are the best. Don’t eat sugary instant oats regardless of the texture – anything from chewy steel-cut oats to creamy oats. All packaged flavored oatmeal contains high amounts of sugar, which increases your calorie intake without adding any nutritional value.
  • Eat your oats with fiber-rich toppings. Fiber plays a huge role in weight loss. Instead of flavoring your oats with processed sugar, top them with a healthy blend of fiber-dense ingredients such as blackberries, raspberries, blueberries, and strawberries.
  • Don’t use sweeteners such as maple syrup, honey or agave. Instead, add small amounts of applesauce or banana puree. Alternatively you can add stevia (another natural sweetener) to enhance the taste.

Oatmeal is highly adaptable – you can play around with different
toppings, textures, or try a variety of cooking techniques so you’re not likely to get bored.

3. Leafy greens and beans

Eat more green leaves like spinach, kale, collards, and Swiss chards to increase the volume of your food without increasing your calorie intake. When you eat foods that have a lower energy density you end up consuming fewer calories overall. Leafy greens and beans are packed with nutrients including a high protein content, low calories, and fiber. This is why eating beans makes you feel fuller, while the high protein ingredient keeps your energy up and your muscles toned.

4. Green tea

Green tea is good for your heart and what’s good for your heart is usually good for your brain. The caffeine and flavonoids found in green tea can enhance insulin function, increase fat oxidation and speed up your metabolism. Green tea also stabilizes blood sugar in people with diabetes, and it protects against the damage that a fat-filled diet can cause. You don’t need to drink too much green tea to improve on your fitness goals; you can see a difference by taking just 2.5 cups per-day.

5. Fruits

Fruits are nutrient-dense and contain plenty of compounds that enhance digestion and improve your metabolic function. They contain healthy sugars and a high amount of fiber, which helps to reduce food intake and keeps the sugars from being absorbed too quickly in the body. These are the best fruits to help you lose weight:

  • Blueberries
  • Coconut
  • Avocados
  • Apples and pears
  • Grapefruit
  • Bananas
  • Pomegranate

Fruits not only targets body fat, but they can also prevent
certain types of cancer and other chronic diseases, plus it boosts your immune system and increases energy levels.

6. Nuts

Nuts are high in fat, protein and fiber. They contain healthy fats and can in fact speed up metabolic function to reduce weight. The best nuts for supporting weight loss include almonds, walnuts, peanuts, cashews, and pistachios. They are a great source of essential nutrients including healthy fats and omega 3. Almonds have the lowest calorie count at  160 per ounce (4536 grams), followed by cashews which also contain low calories. Avoid eating nuts, roasted or packaged in oil; instead, eat them dry roasted or raw.

Author: Lydia Mattern, NASM Certified Personal Trainer

Lydia is a NASM Certified Personal Trainer at fitnessgoals, with a passion for writing and a love for chocolate. She enjoys long walks with a breeze and finding ways to make dessert healthy.

Disclaimer: The views and opinions expressed in this publication are those of a external guest writer and do not necessarily reflect the opinions of Well One.