To effectively lose the belly fat and lose weight, 70% is through diet and 30% exercise.
They are low in calories but high in vitamin and essential minerals. The high fibre content leads to reduced hunger and increased feeling of fullness.
Apples are high in fibre and water which makes you feel full faster. Eating an apple about half hour before meals can reduce overall calorie intake.
Studies have also shown that frequent consumption of apples may reduce hypertension, reduce bad cholesterol and help reduce stroke risks.
Tomatoes are rich in lycopene (an antioxidant) which is linked to many health benefits like reduced risk of heart disease and cancer. They are also a great source of vitamin c, potassium, folate and vitamin k. Its high water and fibre contents makes you feel fuller faster.
4. Green Leafy Vegetables
Lettuce, cabbage, kale, spinach are excellent choices of to lose weight. They are also packed with vitamins, minerals and plant nutrients like vitamin A, C, K, folate, magnesium, calcium, iron and potassium.
Taking more Vegetable allows you to eat more with lesser calories intake.
Taking more fruits and vegetables may slow down onset of dementia and reduced incidence of cardiovascular diseases like heart attack and stroke.
Unfortunately, allergies to peanuts, tree nuts , fish and shellfish may be lifelong.
One boiled egg contains 40% of your daily Vitamin D and 25% of your daily folate requirements. Provides you with high quality protein to build muscles and it raises your good cholesterol.
They make you feel fuller longer by
- increasing levels of a hormone that makes you full
- delays rate at which food leaves the stomach.
6. Fish : Salmon & Tuna
Rich in omega 3 fats – which improves good cholesterol, reduces inflammation, improves vision and brain health.
They are rich in protein which helps the body heal and maintain muscle mass, promote weight loss and decrease belly fat in overweight individuals.
7. Nuts: Almond, Cashew, Walnut, Peanuts
Nuts when consumed as part of a low-calorie diet may aid weight loss and lower blood pressure in people who are overweight. They may improve cholesterol levels and reduce risk of heart diseases.
A useful tip is to snack on nuts when you are hungry in between meals - in replacement of unhealthy chips or cookies to reduce overall calorie intake.
8. Olive oil in replacement of other oils
Olive oil is rich in oleic acid - a healthy monounsaturated fat that reduces inflammation and has power antioxidants that can reduce cholesterol and risk of heart diseases.
Oats can help with lowering blood sugar, weight loss and reducing risk of heart diseases. They are a great source of carbohydrate and fibre and rich in protein, vitamins and essential minerals.
They reduce sugar absorption, increases sensitivity of insulin and makes you feel fuller faster.
10. Brown Rice
Brown rice is whole grain - so it contains the outer fibre layer, the middle starchy layer called endosperm and the inner nutrient rich core called the germ.
Weight for weight, brown rice has a lower glycemic index compared to white rice, which helps manage and prevent diabetes.
It promotes fullness because of its high fibre content and still able to lower blood sugar levels and calories consumed. An excellent replacement for white rice to help with reducing belly fat.
By : Dr Chen Yiming
Family Physician, MBBS (Singapore), GDFM (NUS), GDFP Dermatology (NUS)