Stubborn belly fat is a drag. Unfortunately, if you’re over 50, you know it’s that much more difficult to get the pounds off. Carrying extra weight in our midsection is not only frustrating, but it’s also detrimental to our health.
Stubborn belly fat is mostly made up of visceral fat. This type of fat lies around our important internal organs. Studies have found visceral fat increases your risk of developing various chronic diseases, including heart disease and diabetes [1].
Losing fat at 50 or older is notoriously difficult to do. That doesn’t mean you have to live with stubborn belly fat or the health risks it comes with. Below are some of the top foods that can help you reduce excess fat around your belly.
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Eat your way into a flatter stomach with these belly fat-burning foods.
1. Fermented foods
Whether it’s sauerkraut or yogurt, adding more fermented foods to your diet can help reduce visceral fat.
Probiotics, found in fermented foods, have been studied for their ability to help with weight management and reductions in body fat. It’s believed that probiotics can help to inhibit our appetite and the absorption of dietary fat.
In addition, some animal studies have found fermented foods, such as natto, to help reduce visceral fat in mice although further research is needed in human trials [2, 3, 4].
2. Fatty fish
Fatty fish, such as salmon and mackerel, are rich in omega-3 fatty acids and vitamin D. Both nutrients have been found to support visceral fat loss among other benefits. Try swapping out your usual beef or chicken for a fatty fish at least twice a week to get the most benefits [5].
3. Dark leafy greens
Dark leafy greens such as kale and spinach are nutritionally dense and low in calories. Incorporate more of these items into your meals to help shred that stubborn belly fat.
Dark leafy greens are rich in calcium, which has been found to help with fat loss in those who are deficient.
Even if you aren’t deficient in calcium, consuming more vegetables, in general, can help to reduce overall body fat [6, 7].
4. Lupini beans
If you’ve never heard of them, lupini beans are shaped like fava beans and taste like soybeans. These little legumes are rich in fiber and protein and low in net carbohydrates. 1 cup of cooked lupini beans is about 200 calories, 26 grams protein, and 5 grams fiber.
Lupini beans are incredibly filling and can help aid in fat loss by reducing the number of calories you eat daily. Because they are rich in fiber, they can help prevent further visceral fat accumulation.
One study found that those who consumed at least 10 grams of soluble fiber per day without any other changes in their diet accumulated 3.7% less visceral fat than those who did not. [8].
5. Thymoquinone
Cumin and blackseed oil (black cumin) contain the antioxidant and anti-inflammatory compound thymoquinone. This compound is believed to help with weight loss by inhibiting factors that cause obesity. Several small studies have found incorporating cumin into the diet during weight loss helped to speed up the process. Another study found that black seed oil supplementation helped participants lose significantly more weight than the placebo group [9, 10, 11].
6. Green banana flour
Swap out white flour for green banana flour to cut down on stubborn belly fat. Like unripe bananas, green banana flour is rich in prebiotic fibers.
Prebiotics help to support a healthy gut by supporting probiotic organisms, such as the ones in fermented foods.
Green banana flour helps to combat insulin resistance and avoid unnecessary fat accumulation around the midsection [12].
Bottom Line
Getting rid of stubborn belly fat after 50 is tough but some foods can help.
Try incorporating more of these foods into your diet to cut down on your health risk.
Although these foods can help, they do not replace lifestyle changes. Getting rid of fat takes time, but the results are worth it for your mental and physical health.
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