This story has been updated since it was originally published on 05/11/2022
Targeting your midsection or belly area is always difficult when it comes to weight loss, as you cannot simply instruct your body where to lose weight first. However, with consistent exercise, a solid sleep schedule, ample hydration and a well-balanced diet, you can see your waistline/ midriff area improve when it comes to healthy weight loss over time.
With that said, we checked in with doctors, health experts, dietitians and nutritionists to learn more about 6 foods that help burn fat (when paired with enough exercise, sleep and water) in this area. Read on for tips, suggestions and insight from Dr. Kellyann Petrucci, M.S., N.D., board-certified naturopathic physician, dietitian Dana Ellis Hunnes, PhD, MPH, RD and author of Recipe For Survival and Dr. Daniel Boyer, M.D., and Dr. Victoria Glass, M.D., health experts of Farr Institute.
Egg Yolks
Gaining protein from eggs is vital for healthy weight loss, and Petrucci explains that yolks in particular can help burn fat. "Egg yolks are rich in choline, a powerful lipotropic nutrient which exports fat away from the liver," she says. This, she notes, allows "your body to break it down and metabolize it." Adding vegetables to a meal with eggs or egg yolks can also benefit your weight loss journey, as "green, leafy veggies contain fiber to fill you up," Petrucci adds (and this can prevent further snacking later on and more fat burned when exercising. Thylakoids, she says, are also found in these veggies, and are "natural appetite suppressants."
Ginger
As a very versatile food in countless healthy recipes in everything from tea to noodles, ginger can be inserted into virtually any type of meal and help burn fat. "Ginger is an excellent ingredient that can be included in a variety of foods due to its spicy aroma and taste," Boyer says. According to a scientific report by the National Center for Biotechnology, Boyer cites that "ginger is an herb that may enhance your metabolism, the burning of fat, and also decrease fat absorption at the same time." The benefits of ginger, he adds, are also important factors for weight management, meaning that "including ginger in your regular food may lower the risk of developing many health conditions related to obesity."
Cinnamon
Like ginger, cinnamon can be added to many types of meals, whether in oatmeal for breakfast, in a relaxing tea, or even in rich soups. Cinnamon, Glass says, can also help burn fat and keep you satiated for longer. "Cinnamon is one of my top herbs and it's the first garnisher I lay my hands on," Glass adds. "It minimizes appetite and hunger, eventually leading to weight loss by regulating your blood sugar," she continues. Glass stresses that cinnamon "also takes a lot of energy to break down in the body, hence burning calories while at it."
Oats
If you're looking for a delicious breakfast food that can keep you fuller longer and help you burn fat in your midsection throughout the day, Hunnes recommends none other than a good old fashioned bowl of oatmeal. "Unsweetened oats are known to be high in soluble fiber and are very filling," she says.
This is an especially great meal for weight loss if you throw in hearty toppings like chia seeds, walnuts, and berries. Sounds delicious! "This is a great food to eat to keep you satiated, full, and eat fewer calories overall in a day which is what we need to burn fat, especially around our midsection," Hunnes notes. Nice!
Avocados
When eaten alone, Boyer notes that avocados provide a plethora of benefits when it comes to weight loss and burning fat, primarily due to their vitamin content (like K, C and E), minerals, healthy fats, and of course, appetite-supressing fiber. When paired with whole-grain toast, Boyer says that this could be a healthy meal to enjoy while prioritizing your weight loss goals. "Spreading mashed avocado or adding a few slices together with lemon or chili flakes on top of your whole-grain toast may be an ideal breakfast food for weight loss," he says. "Whole grain floors are rich in nutrients, low in calories, and may enhance weight loss, particularly when toasted with unsaturated fats like avocado," he continues. Boyer says that avocado combined with a few slices of whole-grain bread "provides the right amount of calories you need to kickstart your day with a significant amount of fiber to keep you full much longer, till the next meal, preventing extra calorie intake."
Bone Broth
Bone broth is another option that is low in calories but contains a generous, ample amount of protein. This means that consuming it regularly can help curb your appetite while also increasing lean muscle mass, as Petrucci says. This, she says, has multiple benefits for not only weight loss, but also your complexion as well. "When in doubt, start with bone broth," she advises. "It will work on transforming your gut while the collagen works on repairing your skin and it’s packed with fat-burning nutrients." Sounds like a win-win to us!
