Losing weight around your middle is good for health and your waistline. Carrying extra weight on your stomach could mean you have a high percentage of visceral fat. Visceral fat stores deep inside your abdomen and surrounds your vital organs. Carrying a high percentage of visceral fat can cause cardiovascular disease, diabetes and other serious health problems, according to MayoClinic.com. Exercising daily and eating a healthy diet that includes monounsaturated fatty acids, which help prevent and decrease belly fat, will help you achieve the flat belly you want and better overall health, according to the "Journal for Diabetes Care."
Almonds
Almonds are high in monounsaturated fatty acids, often referred to as MUFAs and are simple to add to your daily diet. Eating a handful -- around 10 almonds -- a day can help decrease unwanted belly fat, according to Liz Vaccariello, author of the "Flat Belly Diet." Vaccariello recommends eating 10 almonds as a mid-day snack to help ward off hunger and keep you from reaching for a high-calorie, low-nutrient snack. Choose raw, unsalted almonds for the highest belly-fat burning benefits.
Olive Oil
Olive oil is a MUFA-rich food and simple to add to your daily diet. When using olive oil to lower your belly-fat percentage, use small amounts -- about 1 tbsp. per serving. Choose olive oil that is extra-virgin or virgin, which means they are less processed and higher in MUFAs and antioxidants. Add olive oil to your salads, stir-fry and marinara sauce, or drizzle it on your fish or steamed veggies.
Eggs
While eggs are not a MUFA or proven to burn belly fat specifically, they are a beneficial protein that can help you burn overall calories. According to Eureka Report, eating two eggs for breakfast can help increase your weight loss. Eggs are a high-quality protein that keeps you full longer and less likely to snack. Add 1/4 cup of avocado, which is high in MUFAs, to your eggs to make it a belly-fat burning breakfast.
Blueberries
Blueberries are high in naturally occurring antioxidants, specifically anthocyanins. Anthocyanins may help reduce your risk of heart disease and reduce your belly fat, according to Science Daily. Blueberries are also low in calories and high in fiber, which will help fill you up faster. Add blueberries to your whole-grain cereal in the morning, grab a handful for a snack or add them to your salad for a simple way to help banish your belly fat.
References
- MayoClinic.com: Belly Fat in Women: How to Keep It Off
- FitnessMagazine.com: The Best Way to Beat Belly Flab
- Journal of Diabetes Care: Monounsaturated Fat--Rich Diet Prevents Central Body Fat Distribution
- "Flat Belly Diet"; Liz Vaccariello; 2008
- MayoClinic.com: Olive Oil: What Are the Health Benefits?
- Eureka Alert: Adults Who Eat Eggs For Breakfast Lose 65 Percent More Weight
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