Beans like black and pinto beans help you tone up and lose weight since they’re full of fiber and protein. Half a cup daily will help you stave off hunger and will give you your fill of heart-healthy monounsaturated fats. There’s lots of filling fiber in small portions of berries like blueberries and raspberries. Instead of choosing Iceberg lettuce, which doesn’t have much fiber at all, opt for romaines, arugula or spinach in your salads. Tea, especially green tea, helps to speed up metabolism, therefore help you burn more calories. The secret lies in eating a healthy diet and including a variety of exercises in your fitness regimen.
Though the name ‘potato’ is a taboo in the world of weight loss, but you will be glad to know that sweet potatoes are God’s gift for weight watchers.
Another favorite drink among health conscious people, green tea can help you trim down your jelly belly fast.
For years, diet experts beat the “multiple small meals a day” drum—an eating rhythm purported to “stoke the metabolic fire!” Now, some researchers are singing a different tune. Open any fitness magazine, and it’s clear: high intensity interval training (HIIT) is having a bit of a moment. What smells like an exotic vacation and can shrink your waist faster than your favorite Zumba class? FOR 150+ recipes that flatten your belly fast—made with the foods you love—buy the brand-new book from Abs Diet creator David Zinczenko: Zero Belly Cookbook! It looks good, makes you feel confident and gorgeous in your little black dress and is extremely good for your overall health and well –being as researches have suggested that people with high levels of visceral fat (the fat that sits shamefully on your mid-section) are more susceptible to heart diseases. It is also crucial to exercise for most of the days in a week for almost one hour. Coming back to foods, pay attention on eating a low carbohydrate, high fiber and high protein diet.
Naturally high in fiber, water and nutrients and low in calories, sweet potatoes make an ideal food for quick belly fat loss. Studies have found that a certain type of hormone is being excreted in the people who have low calcium levels.
Including foods rich in calcium, especially dairy products like yogurt, cheese, milk, etc will reverse the process, as dairy products have a stronger effect as compared to other calcium sources.
In order to get 160 to 470 milligrams of catechins per cup, you need to drink two to four cups a day for 12 weeks on regular basis and you can expect to lose your weight faster in conjunction with regular workouts and a moderate calorie based diet. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional. Because Americans, research suggests, are getting more and more apple-shaped by the minute—adding inches to their bellies that pose an immediate threat to their health, happiness, even financial futures.


This deadly fat wraps around the organs deep in your abdomen, spiking your risk for diabetes, heart disease, stroke and metabolic syndrome. A study published in the journal Hepatology found that snacking between meals contributes to increased abdominal fat. Some of them make you a better person, and others—as you often discover too late—are catastrophically bad for your health.
But when it comes to your shrinking your belly, the start-and-stop exercise strategy won’t get you anywhere … other than into a larger pair of pants, researchers say.
Sipping on green tea throughout the morning has proven to whittle your waist, but too much coffee has the opposite effect. A powerful compound found in black pepper, piperine has been used for centuries in Eastern medicine to treat multiple health conditions including inflammation and tummy troubles. A study among women with normal weight obesity (skinny fat syndrome) who ate a Mediterranean diet that included two servings of dark chocolate each day showed a significant reduction in waist size than when on a cocoa-free meal plan. Incorporate these fiber and protein-rich foods into your diet and you’re much more likely to achieve you weight loss goals.
Include monounsaturated and polyunsaturated fats in your diet and cut down on simple carbs and saturated fats. A serving of sweet potatoes contain approximately 100 calories, contrary to 400-500 calories found in a serving of white potatoes. It slowly releases sugar in your blood stream, and its high fiber content makes you feel full for a longer time. You can add a teaspoon of honey and half teaspoon of cinnamon in boiling water and can take this decoction as first thing in morning. A study in the journal Diabetes Pro found that people who drank two or more diet sodas a day had waist-size increases that were six times greater than non-drinkers.
A study published in the Journal of Obesity found people who performed interval training on an exercise bike for 24 minutes three days a week, actually gained 0.7 percent abdominal fat over a 12-week period.
Researchers suggest beans, as they’re particularly rich in soluble fiber, can lessen the accumulation of abdominal fat deposits. What makes green tea so waist friendly are compounds called catechins, belly-fat crusaders that blast adipose tissue by revving the metabolism, increasing the release of fat from fat cells (particularly in the belly), and then speeding up the liver’s fat burning capacity. A Tufts University study found that participants who ate three or more servings of whole grains per day (oats, quinoa, brown rice, wheat) had 10% less belly fat than people who ate the same amount of calories from refined carbs (white stuff: bread, rice, pasta). But recent animal studies have found that piperine may also have the profound ability to decrease inflammation and interfere with the formation of new fat cells—a reaction known as adipogenesis, resulting in a decrease in waist size, body fat, and cholesterol levels. A study of 30 men in the journal Pharmacology found that just 2 tablespoons per day reduced waist circumference by an average of 1.1 inches over the course of a month.
Researchers say it has to do with the flavonoids, heart-healthy compounds in chocolate that have important antioxidant and anti-inflammatory properties.


Eating plain varieties of oatmeal as your first meal of day  will boost up your metabolism and take your attention away from high fat laden snacks like bagels, cakes, etc.
Diet drinks are loaded with deceptively sweet artificial sweeteners, which, researchers say, trick the metabolism into thinking sugar is on its way, spike insulin levels, and shift the body from a fat-burning to a fat-storing state. Meanwhile, those on the same dietician-regulated diet, who performed traditional aerobic exercise—45 minutes of continuous moderate cycling three days a week—lost nearly 3 percent of their abdominal fat over the same 3-month period. A study by researchers at Wake Forest Baptist Medical Center found that for every 10-gram increase in soluble fiber eaten per day, visceral fat reduced by 3.7 percent over five years.
In a recent study, participants who combined a daily habit of 4-5 cups of green tea with a 25-minute sweat session (or 180 minutes a week), lost 2 more pounds than the non tea-drinking exercisers.
Further research is required to figure out exactly why this is the case, but the hypothesis is it has to do with the high fiber and slow-burn properties of whole grains.
Just be sure you’re reaching for a bar with at least 70 percent cacao, and stay away from the “alkalized” stuff, which has a significantly reduced flavonoid content.
Research suggests mid-morning snackers tend to consume more throughout the day than afternoon snackers. The study authors did notes that HIIT improved fitness, but suggest that the only evidence to support interval training as an efficient weight loss method was research using young people who were already lean and healthy. To speed up your journey to that 6 pack, make sure you're eating these 7 Best Foods for Rapid Weight Loss. Unlike the long-chain fatty acids found in animal sources of saturated fat, coconut oil doesn’t seem to raise your cholesterol and is more likely to be burned as energy than stored as blubber. A study published in the journal Diabetes found that while unsaturated fat can help reduce abdominal fat, saturated fat can increase waist size. If the musical fruits tend to leave you bloated, stick to canned varieties that have soaked long enough to break down much of the gas-causing oligosaccharides. Saturated fats, like the kind you’ll find in baked goods and red meat, “turn on” certain genes that increase the storage of fat in the belly, researchers say. Plus, its high smoke point makes coconut oil great for just about every dish, from eggs to stir-frys. Polyunsaturated fats on the other hand, activate genes that reduce fat storage and improve insulin metabolism.



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