You work out as much as you can, go through foods for 6-pack abs countless reps of sit-ups and stability exercises and log tons of time on the treadmill—but you still don’t know how to get abs. Not even a one-pack. It can be disheartening, we know.
The saying “abs are made in the kitchen” is cliché by now, but its foundation is still true. It doesn’t matter how strong your core is, no one will be able to see those abs if you don’t do something about the pesky layer of fat that’s sitting on top of it.
To beat the belly bulge and get those abs you’ve been dreaming of, you’ll not only have to ditch the junk food, you’ll also have to incorporate foods that boost metabolism, torch belly fat, ward off future weight gain, and banish bloating. Eat through this list to trim inches from your waistline and make your abs pop. And while you’re making changes, be sure to check out the 21 Best Healthy Cooking Hacks of All Time.
1 Bell Peppers
Even if you eat well and exercise, chronic stress can prevent your abs from showing. When we stress out, the body starts pumping out the hormone cortisol, which encourages the body to store cholesterol-raising fat around the midsection. The good news is that vitamin C-rich foods like peppers, broccoli, and Brussels sprouts have nutrients that lower levels of cortisol during stressful situations, which in turn prevents your body from storing fat.
2 Eggs
This breakfast favorite contains a nutrient called choline that boosts metabolism and may help turn off the genes responsible for belly fat storage. A study in the International Journal of Obesity revealed that eating eggs for breakfast instead of a high-carb dish like a bagel can make it easier to lose weight—likely due to eggs’ satiety value. Make hard-boiled eggs or whip up a batch of mini frittatas so you can reap the nutrient-packed, ab-shredding benefits on the go. Bored with boiled eggs? No problem! Try any of these fat-burning ways to eat eggs to keep your healthy diet fun and delicious.
3 Bananas
A bloated belly can make even the most toned stomach look a bit paunchy. Fight back against the gas and water retention with bananas. One Anaerobe study found that women who ate a banana twice daily as a pre-meal snack for 60 days reduced their belly-bloat by 50 percent! Not only does the fruit increase the good stomach flora, it’s also a good source of potassium, which can help diminish water retention. Once you’ve kicked the bloat to the curb, you can hit the beach with confidence and show off that hard-earned body!
4 Fortified Milk
Help your six-pack show its full potential with a daily serving of milk and vitamin D-fortified yogurt. A 2013 Nutrition Journal study found that consuming a combination of calcium and vitamin D can significantly decrease abdominal fat and lipid absorption in overweight populations. The study divided participants into two groups: a control group that was fed a 500-calorie diet without vitamin supplementation, and the test group which was fed the same diet but also given a 600 mg calcium supplement and a 25 IU vitamin D supplement. In 12 weeks, the group who had taken the supplements had lost 2.6 percent of their body fat and 1.1 pounds of abdominal fat while the control group only experienced a 1.5 percent decrease in overall body fat and a loss of 0.4 pounds of abdominal fat.
5 Green Tea
Sipping green tea can make your time spent at the gym more worthwhile. A Journal of Health Sciences study found that the tea increased belly fat burning at rest and even during exercise. What makes the drink such a powerful ab-chiseler? This brew contains catechins, an antioxidant that hinders the storage of belly fat. Not a fan of tea? Munch on fresh pears instead. The fruit is another good source of the antioxidant.
6 Lean Poultry
Double-team your belly bulge by eating lean cuts of turkey and chicken every day. A study in the Journal of the American College of Nutrition found that eating protein not only boosts satiety and helps people eat less at subsequent meals, it also has a high thermogenic effect compared to fats and carbs. Translation: Your body actually burns off a fair amount of the meat’s calories as it digests. For the best flab-frying results, experts suggest consuming 0.8 to one gram of protein per kilogram of body weight each day.
7 Whole Wheat Pasta
You know brown is better, but do you know why? It’s because whole wheat contains three parts of the grain, all nutrient rich and fiber-filling. A study in the American Journal of Clinical Nutrition found that people who followed a diet rich in whole grains saw a significant decrease in body fat in the abdominal region. You can also whip up a pasta made with lentils, chickpeas, black beans, or quinoa. Before your next shopping trip, check out our guide to the best pastas for weight loss!
8 Acorn Squash
Besides serving up a third of the day’s fiber, a one-cup serving of this highly nutritious, naturally sweet veggie contains 30 percent of your daily vitamin C needs. The body uses the nutrient to form muscle and blood vessels, and it can even boost fat oxidization, according to Arizona State University researchers.
9 Legumes
Lentils, chickpeas, peas and beans — they’re all magic bullets for revealing abs. In one four-week Spanish study, researchers found that eating a calorie-restricted diet that includes four weekly servings of legumes aids weight loss more effectively than an equivalent diet that doesn’t muscarinic receptors include them. Those who consumed the legume-rich diet also saw improvements in their “bad” LDL cholesterol levels and systolic blood pressure. To reap the benefits at home, work them into your diet throughout the week. Toss them with more of the best salad ingredients for weight loss!
10 Black Beans
The simple bean is actually an advanced fat-burning, muscle-building machine. “Beans are a great source of protein that includes fiber,” says Leah Kaufman, a New York City-based registered dietitian. “That’s going to ensure your blood sugar doesn’t spike and will give you energy to build the muscle you want.” One cup of black beans has 12 grams of protein and 9 grams of fiber; they’re also rich in folate, a B vitamin that stokes muscle growth, and copper, which strengthens tendons.
