4 Breakfast Foods To Lose Belly Fat And Slow Aging

Let’s face it: Belly fat can be stubborn. Despite your best efforts, you may be asking yourself “why am I losing weight everywhere but my stomach?”

Believe it or not, there’s a scientific explanation for why this is happening.

“The fat in your abdomen builds up around your organs and stomach and creates an inflammatory response in your body that can disrupt your hunger hormones and insulin sensitivity,” says Ashley Larsen, RDN and owner of AshleyLarsen Nutrition. “Belly fat, which is also called visceral fat, is more likely to cause chronic illnesses like heart disease, cancer, and diabetes than the fat that lies underneath your skin.”

Are there truly breakfast foods out there that can give you a flat belly? Well, not exactly. The foods themselves won’t flatten your stomach, but the actual habit of eating healthier foods in the morning will flatten your belly out over time.

Oat Meal

No matter what your personal health goals are, oatmeal is one of the healthiest breakfasts you can eat. Oats are high insoluble fiber, specifically a fiber called beta-glucan, which absorbs water and slows digestion and glucose, or blood sugar absorption. 

Soluble beta-glucan fiber has been shown to be beneficial for insulin resistance and weight loss, specifically abdominal fat loss because it helps to keep you full and reduces hunger cravings. Eat oatmeal in the morning with some nut butter or nuts for added protein.

Eggs

A study published in the International Journal of Obesity compared weight loss after an egg breakfast to that after a bagel breakfast containing similar calories. Participants who consumed two eggs for breakfast lost 65% more weight, and their waist circumference was reduced by a whopping 34% (43). This is because eggs are a great source of protein and both water- and fat-soluble vitamins that help keep the hunger pangs at bay and build lean muscle.

Many dietitians suggest using eggs to make an omelet so you can pack in tons of other nutrient-dense ingredients

“A veggie-packed omelet is a great breakfast option for weight loss and anti-aging benefits. They are loaded with healthy fats and antioxidant-rich produce that will directly fight inflammation, are low in calories for weight loss, and rich in nutrients that fight aging. They are also an easy and tasty way to get lean protein and vegetables, which can help with weight loss efforts. The protein from the eggs and fiber from the vegetables will help keep you feeling full for longer periods of time which will offset your hunger and overeating throughout the day,” says Trista Best, MPH, RD, LD at Balance One Supplements.

Beans And Legumes

Beans and legumes are good sources of protein, fiber, vitamins, and minerals. Consuming them regularly can help suppress hunger pangs, thereby preventing overeating. They are also great sources of protein for vegans and vegetarians. Try to mix three different legumes to provide your body with different micronutrients.

Greek Yogurt

Whether you enjoy yogurt as part of your breakfast smoothie or as a snack, it’s a beneficial food for weight loss.

In a study published in the British Journal of Nutrition, scientists found that women who consumed probiotics lost twice as much weight compared to those who did not. Include yogurt in your diet by using it to make smoothies and salad dressing

“Yogurt is a mixture of milk and live active cultures called probiotics, live organisms that help promote gut health by populating the colon with beneficial bacteria,” Ward states. “A healthy gut better regulates metabolism and has a beneficial effect on body weight.”