As Americans grow rounder, the quest for a flat tummy continues. No matter how many crunches you do, unless your diet changes, it seems you'll never accomplish your goal of seeing your feet when you look down. Having more belly fat than you need can increase the risk of heart disease, cancer, gallbladder issues, high blood pressure and diabetes, so what should you do? According to MayoClinic.com, some lifestyle and diet changes can help you lose some of those inches around your mid-section.
Eggs
Eggs are one of the best sources of protein. When people eat eggs, they are less likely to be hungry later in the day, according to Pennington Biomedical Research Center researchers.
Almonds
In addition to protein, almonds contain fiber and antioxidants that help fight cancer. They also contain magnesium that regulates blood sugar and helps with muscle development.
Soy
Soy is one of the most versatile foods available, and it contains fiber and antioxidants along with a high amount of protein. Eat soy in the form of soybeans, tofu or prepared meat substitutes.
Salmon
Salmon and other fatty, cold-water fish are excellent sources of protein and omega-3 fatty acids, which help increase your metabolism and decrease the size of your belly. Some of the other fish include halibut, tuna and mackerel.
Quinoa
The grain quinoa contains fiber as well as protein, and has a delicious, nutty flavor. Quinoa satisfies hunger with a crunchy texture and tastes like a cross between couscous and brown rice.
Yogurt
Yogurt is an excellent source of calcium. It is also a probiotic that will help maintain your digestive system by adding healthy bacteria. This aids in lessening gas and other intestinal issues that cause the tummy to swell.
Apples
Apples contain fiber and water that provide the feeling of being full, according to Elisa Zied, the author of "So What Can I Eat?" They also have cancer fighting properties and help reduce cholesterol.
Berries
Most berries are high in fiber as well as nutrients and antioxidants that keep your body healthy and energized. Raspberries, blueberries, strawberries, boysenberries and gooseberries provide bursts of flavor with a balance of tartness and sweetness.
Vegetables
Vegetables, particularly those with deep color, give you the most nutrition per calorie of all the foods you can eat. Leafy green vegetables such as spinach, broccoli, kale and arugula are very low in calories, and they provide calcium, fiber and vitamins. Other deeply colored vegetables provide a tremendous amount of vitamins and fiber, which is why vegetable soup is an excellent choice for a meal or between-meal snack. Avocados are packed with nutrients as well as healthy fat the leaves you feeling full longer.
Chocolate
According to an article on Health.Glam.com, dark chocolate helps to promote a healthy heart and protects against cancer and diabetes. It also works to provide fullness and satisfies the sweet tooth while providing essential nutrients without adding inches to the tummy.
