“Muffin-tops” are sneaky little bastards. They don’t show up overnight, but gradually settle themselves around your waist like a permanent hula hoop. Eventually, the really unruly bulges meander their way up and over the top of your pants – and just sit there.
The risks
In addition to being a real nuisance, excess fat around the waist can be dangerous. Being pear-shaped increases your risk of serious, chronic health conditions like heart disease, type 2 diabetes, and even cancer. If your body fat is evenly distributed, then your risk of these diseases is lower. The World Health Organization waist-circumference criteria recommend that women aim for a waist circumference of less than 35 inches. The limit for male waistlines is 40 inches. To accurately determine your waist circumference, grab a simple sewing tape measure, locate your upper hip bone and measure around your abdomen. Make sure the tape measure is snug, but not too tight.
Whether your belly fat is the result of your precious children, excess bloating, a slow metabolism, menopause or being overweight – you can lose the fat. So forget your dreams of a tummy tuck – by simply eating better, losing belly fat can be fun and flattering.
Fight fat with food
Foods naturally low in calories and high in fiber, complex carbohydrates, antioxidants, unsaturated fat, vitamins, minerals and plant-based protein will help you lose weight naturally and effortlessly.
Tuck some of these foods into this week’s meals!
Antioxidant-rich foods:
| Nuts | Spices | Berries | Beans/Veggies |
| pecans | ground cloves | blueberries | Red kidney beans |
| walnuts | cinnamon | cranberries | artichokes |
| hazelnuts | oregano | blueberries | Black beans |
Unsaturated-fat foods:
| avocados | plant oils (i.e.olive, flax, hemp, grapeseed, canola) |
| nuts and seeds (i.e. hazelnuts, almonds, cashews, peanuts, sesame, sunflower) | cold water fish (i.e. salmon, mackerel, trout, sardines) |
Whole-grain foods:
| whole oats/oatmeal | bulgur | buckwheat |
| popcorn | millet | wild rice |
| brown rice | quinoa | whole grain breads |
| barley | sorghum | rye |
High-fiber foods:
| pear (with skin) | pearled barley (cooked) | black beans (cooked) |
| organic apple (with skin) | whole-wheat spaghetti | lima beans (cooked) |
| strawberries | oat bran | artichoke (cooked) |
| orange | lentils (cooked) | peas (cooked) |
Water-rich foods:
| cucumber | carrots | chard |
| tomatoes | broccoli | pumpkin |
| grapefruit | lettuce | watermelon |
**Be sure to wash down these nutrient-dense, fat busting foods with a tall glass of pure water!!
What foods keep your tummy in check?
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I’d love to lose some belly fat. I just keep that baby pouch from being pregnant although I am a small girl. Thanks for the tips!
Perfect timing! I just had our 2nd child in January. I can fit in my pre-pregnancy clothes but have a bit of flab to tighten back up. Between your tips and regular exercise I think it will be manageable.
Britni @ Our Eventual Homestead recently posted..Homemade Alfredo Sauce
Well I certainly try and eat those food, but I have to be honest and admit that I like a baked potato every now-and-then and even white rice in my sushi. However, I am being proactive about getting rid of that pesky little muffin top
marye~ recently posted..My Fitness Journey
I started having trouble with belly fat after my second baby was born. It’s so hard to get off! Hopefully some of these foods will be helpful! Thanks for the post
Erin @ My Mommy World recently posted..Free card from Cardstore.com!
These are really great ideas! Most of these foods are already in my diet, but I haven’t heard of chard. Any insight on what that is and how to prepare it? Thanks!
Carrie recently posted..Book Review: Dannah Gresh’s “Six Ways to Keep the ‘Good’ in Your Boy”
Thanks for the list. I should eat more healthy now.
Yannie recently posted..Buy 2 Get 3rd Pair for Free at Zenni Optical
Several of those items are staples in my house, items I don’t even think twice about. Glad to see they are so good for us. Pecans, brown rice, blue berries, black beans, cranberries, lentils, cucumber, tomatoes and lettuce, to name a few. However, we also have those items that work against these so it seems as if it is a null gain. Guess I shoudl work on getting rid of those “bad guys” to get off this belly fat, huh. thanks for showing me how good those other foods are, and that is wasn’t just a feeling I had.
See You In the Garden recently posted..Weekly Goals – March 4, 2012
Great info! I think this is something all of us struggle with. I know I do after having 5 kids.
Kelley @ Never a Dull Day in Poland recently posted..Do you have your flowers and chocolate ready?
High fiber and lots of water!!!
Maura recently posted..Ty Beanie Baby Hello Kitty for $5.99!
Thanks for the great healthy eating tips. I need to incorporate more of these into my diet.
Dianna@practicingfrugal recently posted..7 Ways to a Cheaper Prom
Fruits, nuts, veggies, and exercise. It seems so easy, but why does it have to be so hard? Oh yeah, Reese’s PB Cups…. LOL!
Thanks for sharing these tips. Our family loves eating healthy and real food actually so keeping weight off is not too hard. But the older I get, I realize I MUST exercise. That part is not so easy.
LaVonne recently posted..Mattel Power of Play Program
You’re so right about healthy food and the ill consequences of belly fat! I have read many medical articles and books explaining exactly how belly fat influences health, it’s amazing how our body works, isn’t it?
Eleni Poulakou recently posted..Parthenon wasn’t built in a day
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