Healthy Foods to Lose Belly Fat

Healthy foods to lose belly fat are the answer to feeling great and losing those unwanted extra pounds.

Losing or maintaining weight via healthy eating is great for a variety of different reasons. The healthier your diet the more nutrients your body receives that in turn leads to better digestion, concentration, more energy, lower risk of disease and better blood pressure.

The theory is that to lose weight effectively 80% of your focus should be on your diet and the other 20% on exercise.

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As the owner of this website I have hand picked a selection of useful and inspiring product ideas that have not only received great reviews, they are also great value. I receive a small commission from every sale but this does not affect the price you pay. Full Disclosure

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Why Lose Belly Fat?

Excess fat around your waist can become visceral fat over time if you eat a diet high in saturated fat with lots of sugar, salt and processed foods.

Preventing or reducing visceral fat reduces the risk of serious diseases. Visceral fat wraps around organs and could place you at high risk of developing serious illnesses like Type 2 Diabetes, Stroke, Alzheimer’s and high cholesterol.

Before we start on any weight or inch loss journey it’s always good to know your BMI, fat Vs Muscle and other vital stats because you can montor your progress to make a real difference.

Why Choose Digital Fat Scales?

Digital fat scales are useful for several reasons:

1. Body Composition Analysis: Digital fat scales provide more than just your weight; they also offer insights into your body composition, including your body fat percentage, muscle mass, bone density, and hydration levels. This comprehensive analysis gives you a more holistic view of your health and fitness beyond just your weight.
2. Tracking Progress: By measuring body composition metrics such as body fat percentage and muscle mass, digital fat scales allow you to track changes in your body composition over time. This can be particularly useful if you’re working towards specific fitness or weight loss goals, as it enables you to monitor your progress and make adjustments to your diet and exercise routine as needed.
3. Motivation and Accountability: Seeing tangible data about your body composition can be motivating and help keep you accountable to your health and fitness goals. Digital fat scales provide concrete measurements that you can use to track your progress and celebrate your achievements along the way.
4. Identification of Health Risks: High body fat percentage, particularly visceral fat (fat stored around the organs), is associated with an increased risk of various health conditions, including heart disease, type 2 diabetes, and certain cancers. Digital fat scales can help identify potential health risks early on by providing information about your body fat percentage and overall body composition.
5. Personalized Insights: Many digital fat scales come with companion apps or software that allow you to sync and track your data over time. These apps often provide personalized insights and recommendations based on your body composition, helping you make informed decisions about your health and fitness.
6. Convenience and Accessibility: Digital fat scales are convenient and easy to use, making it simple to monitor your body composition regularly from the comfort of your own home. They’re also relatively affordable and accessible compared to other methods of body composition analysis, such as DEXA scans or hydrostatic weighing.

Overall, digital fat scales are useful tools for anyone interested in monitoring their health, fitness, and body composition. They provide valuable insights, motivation, and accountability to help you reach your goals and maintain a healthy lifestyle.

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Remember Your Reason Why

I appreciate not everyone likes scales and can find the whole process of weighing and measuring daunting but, in truth having the before and after statistics will motivate and keep you focused on that end goal.

All the hard work is done for you. I’m all for simplifying things in life. This is keeping things simple.

Stay Focused

• Losing belly fat can help you live longer. 5-10% of excess weight can add years to your life
• If you carry excess weight losing belly fat can help improve the quality of your sleep.
• Improves your wellbeing and can make you feel happier and more confident.
• If you work at it, you can wear those clothes you’d always wanted to wear but struggled to get
• You might feel healthier & fitter, for those who have small children this is a godsend.

Healthy Foods to Lose Belly Fat

If you want to target weight loss, foods with a high protein content help to reduce your appetite, keep you fuller for longer and kickstart your metabolism into action.

Here are some high protein foods for you to consider on your journey towards a trimmer waistline.

Lets boost that energy and help you feel satisfied for longer by choosing high protein foods as part of a healthy diet.

Shopping List

• Sardines / Salmon / Cod / Prawns
• Peanut Butter 
• Feta/ Cottage Cheese / Parmesan
• Beans / Kidney Beans / Chickpeas / Red Lentils
• Walnuts / Almonds
• Eggs
• Lean Mince / Chicken / Turkey / Sirloin Steak 
• Milk
• Plain Greek Yoghurt

Protein Shakes

Protein shakes are an effective and convenient way of upping your protein content, consuming less calories and creating weight loss.

Say you wanted to do five days on and two days off on a weekend. You would have 6 weeks of nutrition that includes 27 essential vitamins and minerals.

Low Carb

Low Sugar

Buying Less Food

Low Calories

Meal Replacement

It has double the absorption of vitamins and minerals & also contains amino acids and phytonutrients that have potent anti cancer and heart disease effects.

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Healthy Fats

They provide your body with more energy, and they also help us to absorb other vitamins into the bloodstream. They actually help us to lose weight. Our body needs a certain amount of fat, and it supports other functions of the body and mind.

The Brain is made up of 60% fat and if you were to be deficient in the fatty acid Omega 3 this could contribute to mental health problems like anxiety and Depression. You can get your healthy fats from the following:

• Avocado
• Extra Virgin Olive Oil
• Mackerel / Salmon / Herring – Contain Omega 3 
• Peanut Butter

Wholegrain Swaps

Replace all white processed breads, pasta and rice with a wholegrain alternative. You would be surprised just how many calories you can save by making this change.

Use Spices Instead of Salt

Some are known to help control appetite and assist with digestion. Plus, they are way better for your heart health and water retention than consuming lots of salt. 

Some of the best spices for weight loss are

• Cinnamon
• Ginger
• Cayenne Pepper
• Turmeric 
• Oregano

Vegetables

Dark green & leafy veg is the best as it is very low calorie and low Glycaemic Index. Low Glycaemic foods help with weight loss and of course they are low in calorie.

• Asparagus
• Celery 
• Red Bell Peppers
• Spinach 
• Kale

Fruit

Good for losing weight as it also a Low G.I food that contains Fibre that is good for your gut health and your digestive system.

If the food, you eat passes out of your body regularly it will help to remove build up of toxins.

Fibre will also help to prevent constipation which makes you feel bloated.

• Apples
• Watermelon
• Pumpkin
• Avocados 
• Tomatoes 
• Berries 
• Lemon
• Pineapple

Meal Idea Suggestions 

Breakfast 

1. Porridge Oats with Cinnamon & Banana
2. Scrambled Egg on Whole Meal Toast
3. Avocado on Toast with Poached Egg

Cold Lunch

Sandwiches all served on whole Meal bread (wholegrains for the win)

1. Chicken & Stuffing
2. Turkey & Cranberry Sauce
3. Peanut Butter
4. Egg & Tomato

Salads

1. Egg, Tomato, Celery, Lettuce and Cucumber (Turkey Slices Optional)
2. Prawns, Avocado, Tomato, Spring Onion with Olive Oil and Lemon Juice Dressing
3. Feta Cheese, Tomato, Cucumber, Red Pepper, Spinach & Balsamic Dressing 

Hot Lunch

Soups 

Always better to make your own if you have an hour to spare. Much healthier with fresh ingredients than out of a tin. There is no added sugar and salt.

1. Pumpkin Soup (Main Ingredients Coconut Milk, Pumpkin, Olive Oil, Garlic & Black Pepper)
2. Spicy Tomato Soup (Main Ingredients Red Lentils, Tinned Tomatoes, Tomato Paste, Olive Oil, Chili, Cumin, Coriander, Brown Onion and Cayenne Pepper)

Curry

Chickpea Curry (Main Ingredients Tinned Tomatoes, Turmeric, Cumin, Chili, Onion, Coconut Milk & Spinach)

Light Lunch

1. Asparagus wrapped in Parma Ham with a Poached Egg.
2. Sardines on Toast with Lemon or Lime (Tabasco for an extra kick if you like spice)
3. Wholemeal Wrap with Avocado & Feta.
4. Baked Beans on Toast

Dinner

1. Cod, Broccoli & Sweet Potato Mash
2. Salmon with Sweet Potato Wedges
3. Jacket Potato with Tuna
4. Jacket Potato with Cottage Cheese & Chives
5. Jacket Potato with Low Fat Cheese (Cheddar) & Baked Beans
6. Chicken Breast Wrapped in Parma Ham with Broccoli & Green Beans
7. Healthy Bolognese – Lean Minced Beef with Tinned Tomatoes, Garlic, Onion, Celery, Carrots & Wholemeal Pasta.

Snacks

Snacks will help to keep your blood sugar levels raised. You can pick a snack to have after every meal. If you work on the basis of one piece of fruit or one small handful of berries. If you are still feeling hungry you could always grab a Protein Bar. 

Protein Bars

Grenade bars are packed with 20g worth of protein. This is approximately a third of your daily allowance. It’s a great way to boost your protein levels. It’s low carb and low sugar. Great as a snack or a post workout treat. 12 to a box. Suitable for athletes.

Learn about all the exciting flavours. They sound delicious.

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• Walnuts
• Almonds
• Strawberries 
• Blueberries
• Pineapple 
• Plain Greek (Unsweetened Yoghurt)
• Apple
• Banana
• Watermelon
• Orange

All of the food mentioned within this article have multiple health benefits and when eaten in the correct quantities you should see weight dropping off you in no time at all. Without monitoring your progress you could be more likely to give up.

Body Fat Scales

Using Body fat scales is a great way to monitor your weight and other vital stats.

I have also included my own personal review.

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Hidden Calories

Calories are hidden in some of the most popular food and drink items that you wouldn’t always expect. Be mindful of shop bought sauces, Fizzy Pop and Milky coffee’s as these are a few of the biggest culprits.

When you are out always check the ingredients on the food label of pre-packaged foods and if a product has more than five ingredients then it’s unlikely to be healthy due to over processing. You can also look out for the Traffic Light System on most shop bought foods nowadays and this gives an indication as to how healthy an item is.

Green = Healthy (have as much as you want) 

Orange = Reasonably Healthy (Have a smaller amount)

Red= Bad for you (Only eat every so often)

Don’t Forget to Drink Water

If you aren’t fully hydrated your body doesn’t remove waste efficiently.

If you must use spread on your sandwiches and toast, then a light butter has half the calories of actual butter.

Flora Contains no bad fat, it’s cholesterol free with a lower fat and salt content. It is also fortified with Vitamins A, D,2, B6. It’s made with Seed Oils and Packed with Omega 3 and 6.

Just a heads up on the Parma Ham – This has a low-fat content as well as having high protein digestibility.

The Best Version of You

The fact that you are here today tells me that you care about eating right.

Losing belly fat is beneficial for several reasons:

1. Reduced Risk of Chronic Diseases: Excess belly fat, especially visceral fat (fat stored around the organs), is associated with an increased risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers. By losing belly fat, you can lower your risk of developing these conditions and improve your overall health.
2. Improved Metabolic Health: Belly fat is metabolically active and produces hormones and inflammatory substances that can negatively affect metabolism and insulin sensitivity. By reducing belly fat, you can improve metabolic health, regulate blood sugar levels, and lower your risk of insulin resistance and metabolic syndrome.
3. Better Cardiovascular Health: Excess belly fat is closely linked to cardiovascular risk factors such as high blood pressure, high cholesterol levels, and inflammation. Losing belly fat can improve these risk factors and reduce your risk of heart disease, stroke, and other cardiovascular conditions.
4. Enhanced Physical Appearance: Losing belly fat can improve your physical appearance and help you achieve a flatter, more toned abdomen. This can boost your self-confidence and body image, leading to improved mental and emotional well-being.
5. Increased Mobility and Functionality: Carrying excess weight around the midsection can impair mobility and affect daily activities such as walking, climbing stairs, and bending over. By losing belly fat, you can improve your mobility, flexibility, and overall physical function, leading to a higher quality of life.
6. Reduced Joint Pain: Excess belly fat puts additional stress on the joints, particularly in the lower back, hips, and knees, which can contribute to joint pain and discomfort. Losing belly fat can alleviate this strain on the joints, reducing pain and improving mobility.
7. Enhanced Longevity: Research suggests that abdominal obesity is associated with an increased risk of premature death. By losing belly fat and improving overall health, you can potentially extend your lifespan and enjoy a higher quality of life in later years.

Overall, losing belly fat is not only beneficial for improving physical appearance but also for reducing the risk of chronic diseases, improving metabolic health, enhancing mobility, and increasing longevity. Incorporating healthy lifestyle habits such as regular exercise, balanced nutrition, adequate sleep, and stress management can help you achieve and maintain a healthy weight and reduce belly fat effectively.

Focus on getting stocked up on those healthy foods now while you’re in the right headspace.

Prep your lunches, batch cook those meals and freeze what you don’t need today. Then tomorrow you just need to heat it up and it saves you reaching out for those convenience meals and sugary snacks to save time.

You’ve taken a massive step today, follow it up with action and you can’t go wrong.