food to lose belly fat
Health & Wellness

Include These Foods In Your Meal Plan To Manage Hunger Pangs & Beat Belly Fat

When it comes to losing weight, it is not as easy as it sounds. And, if you are a foodie like me then it is an uphill battle. However, losing weight doesn’t have to be an impossible chore. You don’t have to starve yourself or hookup with fad diets that just keep you hungry but don’t do anything more. Today, we will walk you through diet food to lose belly fat tips to help you shed those extra kilos and manage those hunger pangs. Read till the end to equip yourself with the necessary knowledge. 

Diet Foods To Lose Belly Fat

Soluble Fiber 

One of the best food to lose belly fat is soluble fiber because it helps absorb the water and slows down the passing of food in the digestive system making you feel full for longer. Some of the food items that are an excellent source of soluble fiber include; 

  • Flax seeds 
  • Brussels sprouts
  • Blackberries 
  • Avocado
  • Legumes 

Say No To Trans Fat 

One of the foods to avoid to reduce belly fat is trans fat. They are created by introducing hydrogen in saturated fats and are mostly found in packaged foods. Therefore, try to consume home-cooked meals as much as possible as it is necessary to lose weight. 

Avoid Alcohol 

This goes without saying but alcohol is not good for you, especially if you are trying to lose weight. They can have benefits when ingested in small amounts but if it becomes a regular habit then it calls for concern. If you feel you cannot give it up altogether, don’t worry, limit it as much as possible and you will see your waist size shrink. Also, it can help you stay mentally healthy too. 

Consume A High Protein Diet 

In your diet food to lose belly fat, it is almost mandatory that you consume a high protein diet. Why? Because consuming a high protein diet leads to the release of PYY, which makes you feel full for longer curbing any hunger pangs. Some of the good protein sources are;

  • Meat
  • Fish 
  • Dairy
  • Eggs 
  • Whey protein 
  • Beans 

Keep That Stress Away 

I am someone who stress eats, and that’s what leads to excess kilos sometimes. If you are someone who does that too then you know what you must do. Quit stress. Also, when you take too much stress, your adrenal gland produces cortisol, which can lead to belly fat. There are several ways to help you keep the stress away, which includes exercise, meditation, yoga, and more. However, if it becomes a problem that you are unable to cope with, consult a therapist. 

Avoid Sugary Foods 

Too much sugar will not only lead to weight gain but can cause ailments like Type-2 Diabetes, Obesity, and even Fatty Liver. If you have a sweet tooth then consume natural sweeteners, such as honey. But, even that must be used within the limit. 

Don’t Skip Exercise 

Losing weight and exercise go hand in hand. So, apart from following a diet food to lose belly fat, you must also make sure that you do at least 30 minutes of cardio every day. I get it, if you are someone who has led a sedentary lifestyle, it can be difficult for you to commit to cardio. But, start slow. You can start walking for 30 minutes every day and gradually go up from there and move to running or skipping once you become adjusted to exercising. However, it is mandatory that you do some form of cardio every day. 

Limit Your Carb Consumption 

Consuming less than 50 grams of carbs every day can help you lose your belly fat. No, don’t worry, you don’t have to follow a no carbs diet, but just replace refined carbs with unprocessed ones and you are good to go. Start eating more whole grains, legumes, and veggies. 

How About Coconut Oil?

Did you know? Coconut oil is one of the healthiest fats you can consume. You don’t have to entirely switch to coconut oil, but you can use it sometimes to make sure you are choosing healthy fats. Also, it is high in calories, so don’t completely replace it with your regular cooking oil. 

Sleep Is Vital 

You need to enjoy a good night’s sleep in order to lose weight. If you don’t get at least 7 hours of sleep every night, there are chances that it leads to weight gain. If you are unable to fall asleep or suspect that you have sleeping disorders then consult a doctor and get help. Sleep deprivation will not only hamper your work-life balance, but it can also hinder your weight loss plans. 

Keep A Record Of What You Eat 

Today, you will find a plethora of apps available for free, where you can track your exercise and what you eat or drink. This helps you understand the intake of your calories and will keep you away from overeating. You can always log in to what you are about to eat to see if you are making the right choice or not. Make use of this technology to help you lose weight. 

Drink Green Tea 

You can replace your chai or coffees with green tea to help you lose your belly fat. Yes, green tea is one of the best foods to reduce belly fat. How? Because it contains caffeine and EGCG, which are great to boost your metabolism. But, don’t overdo it. Consume no more than 2-3 cups of green tea every day. 

So, these were some of the tips to help you lose weight. Make sure you include these tips in your diet to lose belly fat. Now, let’s move on to what you must eat to make sure those unwanted hunger pangs stay away. Keep reading to know more. 

Foods To Fight Hunger Pangs 

Soup 

There is a rumor about soup that it will make you feel more hungry but that’s not the case. If you are trying to lose weight then the soup is your best friend. Include this in your diet food to lose belly fat. You can actually start your meal with a bowl of soup, which is broth-based. You can also add protein-rich food items to it, such as beans, chicken, or fish to ensure you stay fuller for longer. Once you start your meals with soup you don’t feel like eating too much and is good for weight loss. 

Greek Yogurt 

Including Greek yogurt in your meal plan will add calcium. To make it more interesting, you can make smoothies with greek yogurt and enjoy vitamins and proteins in a glass. This is the best option for breakfast or even dinner. 

Pasta 

For this, you will need whole wheat pasta and yes, you will have to go easy on the cheese. The trick here is to add lots of veggies to the dish to amp up your nutrition intake and reduce the number of carbs. You can add broccoli, corn, mushrooms, onions, bell peppers, carrots, and whatever you like. A big bowl of veggie pasta will surely keep you full while cutting down unnecessary carbs. 

Popcorn 

Popcorn is great for weight loss but make sure it is air-popped. Also, it is a whole grain and consuming whole grains are exceptional for your health as they reduce the risk of heart disease, diabetes, and even some cancers. So, keep munching on popcorn to lose weight and become healthier. 

Carom Seeds 

Carom seeds are excellent for digestion and since it leads to less fat storage, it also helps you lose weight and fight hunger pangs. You can consume warm water with carom seeds before your food for its benefits. 

Drink Coffee 

A cup of joe will not only help you stay fresh and awake, but it will also help you fight those unwanted hunger pangs. However, make sure you relish each sip and consume it mindfully for the desired effect. Go on, give it a try. 

Water And More Water 

In your diet to lose your belly fat and reduce hunger pangs, you must include at least 3 liters of water every day. Drinking water can be extremely beneficial for you as it will not only keep you full but will also ensure the necessary hydration. And, it is also great for the skin. Do this now. You will surely thank me later. 

Practice Mindfulness

This is a pro tip. Why? Because mindfulness means being aware and eating patiently. Now, did you know? It takes approximately 20 minutes for you to realize if you are actually full. So, when you eat with concentration minus any distractions and eat each bite slowly, you won’t overeat and will also enjoy your food. 

Dark Chocolate 

We all crave something sweet every now and then. Instead of choosing something that can lead to weight gain, choose dark chocolate. Also, it helps slow digestion and will make you feel fuller for longer. It is perfect for you! 

Ginger Water 

Before every meal, you can consume ginger water or ginger tea. It not only fights nausea, inflammation, muscle pain, and helps with blood sugar levels, but ginger also reduces the feeling of hunger we feel after every meal. It will keep you full and ensure good health. 

Spicy Food 

If you are not in favor of spicy food, this isn’t for you. However, it is believed that when you eat spicy food, it helps decrease your hunger and keeps you full for longer. And, this is the trait we look for while trying to lose weight. 

Eat In Small Portions 

If you are someone who feels hungry quite often then break your main meals into parts. For instance, have fruit in the morning and a light breakfast by 11 AM and by 1 PM have a big bowl of salad and by 4 PM you can have soups or a sandwich. By 6 PM, have a snack, like a handful of roasted peanuts, and have your dinner by 8 PM. Now, since you break your meals, you end up eating several times and this leaves no room for hunger. And, you can also schedule green tea or coffee breaks. 

Tips To Helps You Lose Weight 

Now that you know how to manage hunger pains and what measures you must take to reduce your belly fat, we bring you tips that will speed up the process of weight loss. What are they? Take a look! 

  • Never skip breakfast. You will not only end up missing the nutrition you require to energize yourself for the day, but it can also lead to unwanted hunger pangs, which you are trying to avoid. 
  • Eat your meals at regular times. 
  • If you must snack on something, do so on veggies or fruits. They are healthy and won’t lead to weight gain. Apples, oranges, carrots are some of the options. 
  • Stay active. Even if your work involves sitting in one place, make sure you move around at regular intervals. Stretch and do some light exercise for a couple of minutes if you can. 
  • Read the food labels. Never buy things blindly. You must know what you are putting in your body. 
  • When you are trying to lose weight, don’t ban your favorite foods as that will only enhance the craving. Instead, limit the consumption and you are good to go. But, don’t do it frequently. 
  • Plan your meals. You can make this a weekly chore so that you eat healthily and aren’t tempted to order food from outside or snack on junk. For instance, make a list on Friday, shop on Saturday, and do your meal prep on Sunday. 
  • Don’t try fad diets.
  • Be patient. It takes time to lose weight. So, don’t lose hope and don’t give up. 

So, these were some of our tips to help you on your journey to lose weight. If you think we have missed out on anything, write to us at hello@bloomercraze.com

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Nupur Awasthi

Writer. Feminist. Ambivert. Prefers animals and good books to humans!

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