Fall is the perfect time to kickstart your weight loss journey and shed stubborn stomach fat. With its mild weather and abundance of nutrient-rich foods, this season offers a great opportunity to focus on your health and fitness goals. To help you achieve a smaller waistline, Mary Sabat, MS, RDN, LD, shares three foods that you should start incorporating into your diet this fall – leafy greens, lean proteins, and healthy fats.
Leafy greens are nutritional powerhouses that can play a vital role in losing stomach fat. Spinach, kale, and Swiss chard are packed with fiber, vitamins, and minerals, which not only provide essential nutrients but also contribute to a feeling of fullness. This can help curb overeating, and their low-calorie content makes them an ideal choice for creating a calorie deficit necessary for weight loss.
Mary Sabat emphasizes the benefits of leafy greens, stating, “Leafy greens are low in calories but high in fiber and essential nutrients. Fiber helps keep you feeling full, reducing overall calorie intake. Additionally, these vegetables are rich in vitamins and minerals, promoting overall health and metabolism.” You can easily incorporate leafy greens into your meals by tossing them into salads, blending them into smoothies, adding them to soups, or serving them as a nutritious side dish. Their versatility allows them to enhance a wide array of delightful fall recipes.
Lean proteins, such as chicken breast, turkey, tofu, and fish, are crucial in the battle against stomach fat. These protein sources aid in building and maintaining lean muscle mass, which boosts metabolism, and also promote a lasting feeling of fullness. By keeping you satiated, lean proteins discourage excessive calorie consumption and snacking, aiding in weight loss, particularly in the abdominal region.
According to Sabat, “Protein is essential for muscle maintenance and growth, which can help boost your metabolism. It also keeps you feeling full and satisfied, reducing the likelihood of overeating. Lean protein sources are low in saturated fats, making them a healthy choice.” Including lean proteins in your meals is as simple as incorporating chicken breast or turkey into your salads, adding tofu to stir-fries, or enjoying a portion of fish with a side of roasted vegetables.
Paradoxically, healthy fats are essential for losing stomach fat. Foods like avocados, nuts, seeds, and olive oil provide a sense of satiety and help control hunger, reducing the likelihood of overeating. They also play a crucial role in supporting overall metabolic health. Healthy fats are known to regulate insulin sensitivity, preventing blood sugar spikes and the storage of excess fat around the abdomen.
Sabat explains, “Healthy fats are important for hormone regulation and overall bodily functions. They can also help control appetite and reduce cravings for unhealthy, high-calorie foods. Consuming these fats in moderation can support weight management.” You can incorporate healthy fats into your diet by adding avocado slices to your salads, enjoying a small handful of nuts as a satisfying snack, or using olive oil in your salad dressings and cooking preparations. Remember to exercise portion control, as fats contain more calories per gram compared to protein and carbohydrates.
As the fall season begins, it’s time to take charge of your health and fitness goals. By incorporating leafy greens, lean proteins, and healthy fats into your diet, you can work towards achieving a smaller waistline. Remember to consult with a healthcare professional or registered dietitian to determine the best approach for your specific needs and goals. With dedication and the right nutritional choices, you can make significant progress towards losing stubborn stomach fat and improving your overall well-being.