When it comes to belly fat, it’s not whether or not you’ll fit in your favorite jeans. Belly fat is a major health risk. A certain hormone released by visceral fat may result in a chronic inflammatory state that yields numerous health issues such as breast cancer, gallbladder troubles, and cardiovascular diseases to name a few. To strip these unwanted fats, you need to adhere to a healthy diet and exercise regularly.

Crash diets and magic potions will not work. Medical measures such as medications and surgery will not help. On a positive note, belly fat responds extremely well to both diet and exercise. When you commit to eating these types of foods, you will immediately notice the difference. To top it all, your energy will improve and you will feel more active. Let’s find out what types of food can help eliminate belly fats.

1. Water, water, water

To keep yourself hydrated and increase your metabolism, which in turn will trigger weight loss, you need to drink more water. However, plain water is not your only option. You might as well drink unsweetened tea, black coffee, and green tea. Just skip adding sugar, crème or artificial sweeteners. They contain fructose: too much fructose in your system will go unmetabolized eventually turning into fat that will find its way to your middle.

2.  Skip the sugar

It is not bad enough that our bodies crave the sweet white evil substance. No, it has too many aliases and makes up every delicious item in our kitchen, which includes soft drinks, juices, cookies, candy bars, and pastries as well as ketchup, barbecue sauce, and mustard. Read labels and nutrition fact tables and you will be shocked by the amount of sugar you consume daily and how hard avoiding it will be. Keep your eyes on the prize, losing belly fat deserves your efforts.

3. Lots of Fruits

A fruit a day keeps belly fat away. Not only fruit is healthy, but it will also compensate for your sugar craving for it contains healthy natural sugars that boost your energy and balances your blood sugar levels. Fruits have an abundance of healthy vitamins and antioxidants as well as fibers. You will feel full longer, your digestion will improve and you will lose belly fat.

4. Lots of Vegetables

You can never eat too much veggies. The great thing about vegetables is that you can eat them raw, boiled, cooked and roasted. They add color to your table and fiber to your diet. They contain minerals, vitamins, and antioxidants which will keep your bowel movement smooth and your energy level rocketing. Eating salad also helps you feel full for longer. Remember to skip the dressings so that you do not ruin the effect.

5.  Proteins

When it comes to eliminating belly fat, protein puts up a good fight especially when combined with exercise. Beef, chicken, fish, and eggs are essential for losing belly fat. If you’re a vegan, you can try beans, quinoa, wheat gluten or seitan, and other plant-based proteins. Aim for a healthy dose of protein and avoid processed meats. They do more harm than good and contain plenty of salt, the other white evil substance that triggers water retention and bloating.

6. Dodge refined carbs

Your body needs carbohydrates for energy production and survival. But you need to tell the difference between good carbs and bad carbs. Good carbs include fruits, grains, vegetables, and milk products and are essential in your diet. Bad carbs turn into sugar which travels in your bloodstream, upsets your metabolism, plays havoc with your appetite, and gets stored in your belly. They include soft drinks, snacks, beer, pasta, cereal, rice, and bread.

7.  Eat whole grains

Be smart when it comes to your carb intake and go whole grain whenever possible. Whole grain products are more common than you think. Brown rice, oats, and bulgur are a great addition to your diet. Do not confuse whole grain products with whole wheat products as the latter might be refined with colorings and bran. Always read the label.

8. Go viscous fiber

Viscous fiber takes quite some time to pass your bowels. During this time, you will feel full and your body gets to absorb nutrients at leisure. Healthy daily consumption of soluble fiber reduces belly fat within months.              Oat bran, dried beans, nuts, barley, oranges, apples, and carrots are great sources for viscous fiber. Try a bowl of oatmeal instead of cereals for your breakfast tomorrow and you will immediately notice the difference.

9.  Chia seeds

Chia seeds are magic when it comes to losing weight. They contain the right nutrients, vitamins, fiber, protein, healthy fats and minerals. You name it, chia seeds have it. Aim for a total of 3 tablespoons a day. You can sprinkle chia seeds on your oatmeal, yogurt, or rice, soak them in your healthy juice or eat them just as they are.

10. Healthy fats

Your body needs fat just as it does carbs and protein. However, to lose belly fat, you must keep your fat intake at its minimum and while you’re at it, stick to healthy fats. Transfats are the worse. Not only they accumulate as belly fat and prevent weight loss, but they also raise cholesterol levels and pose a threat to your heart. Transfats are found in partially hydrogenated and hydrogenated vegetable oils. Go for olive, sunflower or coconut oil and use them scarcely.

11.  Move it

Exercise is absolutely essential in weight loss. If you stick to the foods we mentioned, you will notice an immediate weight loss. Add exercise to the equation and watch as your belly fat burn. Do not stop exercising after you reach your weight target, 15 minutes a day are enough to keep the unwanted weight from coming back. Exercise doesn’t have to be a pain, and it encompasses some entertaining activities such as swimming and biking as well as daily activities such as walking.

Losing belly fat is not impossible. It takes will, diet and exercise. Go for fruits, veggies, and proteins, cut down on sugar and dodge trans fats, hit the road running and stay active. You will lose belly fat, but most importantly you will be and feel more healthy.