

Wanna Lose Some Belly Fat? These Foods Will Definitely Help You Do It.
Not to toot my horn or anything but I have a natural six-pack. Whether I exercise or not, it’s right there — showin’ out and off. Here’s the challenge, though — as I’ve gotten older, it’s been easier and easier for a layer or two of fat to cover it, so I’ve had to get real with myself about the fact that drinking IZZEs all day and eating ice cream late at night are not the way to go if I still want my natural six-pack to make an appearance.
Besides, the harsh reality is, belly fat isn’t exactly the best for our health. While it’s kind of a long story, there are basically two kinds of fat — there’s visceral which covers up our abdominal organs and there’s subcutaneous which sits right underneath our skin and creates a bit of a protective layer as well as helps to regulate our body temperature. Problem is, when either of these become too much, they can lead to things like heart disease, type 2 diabetes, and even certain kinds of cancer.
That’s why, even if it’s not for aesthetic reasons, it’s important to monitor how much alcohol you drink, to balance your stress, to get consistent rest, to not smoke, to understand your family’s health-related history, and to watch your diet — so that you can do your part to keep your liver, stomach, uterus and other organs in your abdominal region is good condition.
As far as the diet part goes, there are several foods that you can eat that can help you to lose some of your belly fat (if losing some is currently one of your personal goals). So, are you ready to learn about which 10 foods can help to make that happen?
1. Oatmeal
As far as nutrition goes, oatmeal is really good for you. It’s got an off-the-charts amount of manganese in it (191 percent of the Recommended Dietary Intake) along with fiber, phosphorus, magnesium, iron, zinc, and Vitamin B. As far as other health benefits go, oatmeal contains antioxidants known as avenanthramides; these are beneficial because they help to lower your blood pressure. Oatmeal is also good for you because it helps to lower your blood sugar levels, can relieve constipation, and can offer you up a boost of energy too.
And why does oatmeal top the “belly fat burn” list? Well, thanks to the fiber in it, oatmeal can help to remove toxins that may be stored up, even in your gut area. Also, oatmeal has a soluble fiber called beta-glucans in it that can help you to feel fuller longer so that you’re able to resist the urge to eat junk food or snack on sugary stuff all hours of the day. So, if you’re ready to shed a few inches around your belly area, a bowl of oatmeal (with some fresh fruit like berries) can help to make that happen.
2. Eggs
If you’re looking for a good dose of protein or Vitamin B, eggs have both. Some other things worth noting about them is they are full of “good cholesterol,” the choline in them helps to build your cell membranes and the antioxidants lutein and zeaxanthin make eggs really beneficial when it comes to maintaining your vision.
And since eggs are such a protein-loaded kind of food (six grams per serving) and protein is what’s needed to build muscle, if while you’re trying to lose abdominal fat, you also want to gain muscle tone, a hard-boiled egg is always a good look.
3. Mushrooms
Even though I have a fungal sensitivity (and mushrooms are indeed a fungus), I still have moments when I absolutely cannot resist them. I actually like them so much that sometimes I will pan-sear them with rosemary, butter, salt, and white pepper and…whew, chile! Mushrooms are healthy because they’ve got vitamins B and D, antioxidants, copper, and potassium in them. They are also good for you because they help to keep the cancer cells that cause prostate and breast cancer at bay, fight free radicals, lower cholesterol levels, strengthen bones and hair, and can even fight anemia.
Since vitamin D deficiency is directly linked to belly fat accumulation and mushrooms are a good source of this nutrient, if you’re a mushroom lover as well, you can see how it can effectively assist with getting your tummy down to where you want it to be.
4. Grass-Fed Meats
Because cows were meant to graze on grass, that’s why grass-fed meats are a lot healthier for you. That said, not only is grass-fed meat lower in calories, it’s high in antioxidants, omega-3 fatty acids, and even electrolytes. And since it’s also antibiotic and hormone-free, you don’t have to worry about this kind of meat throwing off your hormones and packing on even more pounds.
Specifically, when it comes to your belly, grass-fed meats have an amino acid called leucine in them. It works alongside omega-3s to reduce bodily inflammation and produce lean muscle mass.
5. Raspberries and Blueberries
If nothing makes you happier than snacking on a bowl of fresh raspberries and blueberries (raspberries are at their best from June thru October and blueberries are at their peak from June thru August), you are already well on your way to doing your body a world of good. That’s because both fruits are high in vitamins C and K, antioxidants, fiber, and manganese. If you’re looking for foods that can reduce inflammation, lower cholesterol levels, fight off free radicals, protect your skin from damaging UV rays, help to prevent UTIs (urinary tract infections), and help to fight heart disease, raspberries and blueberries are tough to beat.
Belly-wise, they’re dope because they both are low-calorie fruits that can boost your metabolism and curb your appetite in the process. So yep, eat up and on!
6. White Tea
If you happen to be a tea lover, make sure that you’ve got some white tea in your stash. It has lots of antioxidants in it. It helps to reduce bodily inflammation. It’s got fluoride, catechins, and tannins in it that can help to keep your teeth and gums in really good shape. It contains compounds that help to prevent and fight cancer. White tea even has compounds that can help to slow down the signs of aging in your skin.
What makes it truly amazing in the fighting belly fat department is some of the properties in it will literally block the formation of fat cells in your system while helping to increase the breakdown of fat at the same time. So again, if you don’t have any white tea in a pantry somewhere…what are you waiting on, sis?
7. Bell Peppers
There aren’t too many foods that I’m not a fan of; however, for those of you who are totally down for bell peppers any chance that you get, please drop a note in the comments and let me know why. I mean, purely from a taste standpoint because, when it comes to health benefits, I totally get it. Bell peppers are made up of 92 percent water yet they still are a pretty good source of fiber and protein, not to mention vitamins A, B, C, E, and K. Bell peppers are also full of plant compounds that are good for maintaining eye health and preventing chronic diseases like cancer and heart disease. Also, bell peppers are beneficial because the iron levels in them can reduce your chances of becoming anemic.
As far as belly fat goes, bell peppers are helpful, thanks to the fact that the compound capsaicin in them is not only able to increase the rate that your body is able to burn fat, it’s able to significantly suppress your appetite too.
8. Tart Cherries
The “technical” name for tart cherries is Montmorency cherries and, believe it or not, they are loaded with protein. Along with that, some other of its nutrients include fiber, vitamins A and C, manganese, potassium, and copper. Athletes like to snack on tart cherries because they’re able to reduce muscle soreness. Some studies say that tart cherries can help to reduce the pain that’s directly associated with arthritis and gout. They also contain melatonin which can make it easier to fall asleep at night. And the antioxidants in tart cherries are able to boost your brainpower.
If, like me, you like to eat cherries (their peak season is July and August), eat up because one study revealed that they are really good at reducing abdominal fat and decreasing fat mass overall.
9. Pickles
I’m pretty sure that most of you know that pickles are simply cucumbers that have sat in vinegar for a good amount of time. This process puts pickles into the “fermented foods” category. This is great because fermented foods help to promote a healthy gut (check out “80% Of Your Immunity Is In Your Gut. Take Care Of It Like This.”). They also help your body to better digest vitamins B and K and improve your overall mood. Some other benefits of pickles include the fact that they’re full of antioxidants, they support your immune system remaining in top shape and they’re a solid source of potassium; this is great because potassium works to keep your heartbeat regulated while making sure that your muscles and nerves work as they should.
When it comes to belly fat, pickles are its enemy due to the fact that the vinegar in pickles is a consistent fat burner. Plus, since cucumbers are made up of 96 percent water, it’s a low-calorie snack that you can enjoy without any worry or guilt.
10. Dark Chocolate
The more I read and research the foods that are good for our overall health and well-being, the more I’m amazed by how often dark chocolate ends up on so many different lists. Did you know that whenever you eat the kind that contains no less than 65 percent cocoa, you’re taking in lots of iron, magnesium, copper, fiber, manganese, zinc, and antioxidants? All of these things work together to lower your cholesterol levels, increase blood circulation, reduce heart disease, protect your skin from damaging UV rays, improve brain function and keep your libido on track.
And how awesome is it that dark chocolate is good at reducing belly fat too? Thanks to the anti-inflammatory flavonoids that it has in it, it is able to reduce your overall body fat which is ultimately good for your stomach area in the long run.
11. Eggplant
Know what else I ain’t got no problem patting myself on the back about? I can make the entire hell out of some homemade eggplant parmesan! That’s why I can definitely vouch for the fact that it’s a great meat substitute/alternative (check out “10 Foods That Make Eating Less Meat...Easier”). Eggplant is also high in fiber, a pretty good source of protein and manganese and it has some potassium, antioxidants, and vitamins C and K in it too. Not only that but eggplant helps to reduce the risk of heart disease, lower your blood sugar levels and the phytonutrients can help to boost brainpower.
Eggplant is great at reducing belly fat because the fiber in it can help to remove excess waste and the protein in it can help to build muscles. So, if you’re looking for food that will be a perfect complement to your cardio and crunches, eating eggplant can never steer you wrong.
12. Quinoa
Quinoa is a grain that’s considered to be a superfood. If you’re a vegetarian or vegan, it’s got a ton of protein in it (eight grams per serving), along with lots of fiber, manganese, magnesium, phosphorus, folate, iron, copper, and zinc. Quinoa is also good for you because it contains plant compounds that fight inflammation, amino acids that support your immune system and give you extra energy, properties that help to control your blood sugar levels, antioxidants that slow down signs of aging and, it’s a gluten-free food if you happen to be someone who has a gluten intolerance.
What makes it such a powerful belly fat fighter is the fact that quinoa contains a super high level of the neutral chemical compound betaine. That’s great because betaine increases metabolism and helps to inhibit the production of fat at the same time. Not to mention the fact that zinc and magnesium are two nutrients that fight against fat that likes to develop in the gut area too.
BONUS: Extra Virgin Olive Oil
At the end of the day, extra virgin olive oil is olive oil that has been processed the least so that you can get the most out of it. And what you’re getting are vitamins E and K, antioxidants that fight inflammation and properties that boost skin health, lower your blood pressure, improve digestion, help to prevent gallstones, slow down the aging process and so much more.
Since extra virgin olive oil helps to increase your metabolism, contains monounsaturated fats (these fats are actually semi-difficult to gain weight from) and it also has the polyphenol oleocanthal in it (it fights against inflammation in the gut area), cooking with this particular oil can work in your favor as you’re trying to get your tummy tight and right for the spring and summer seasons.
There you have it. 13 foods that are delicious to eat and great for dissolving belly fat…so that this summer, you can show that tummy off on a whole ‘nother level! (Be sure to send us some pics, chile!)
Featured image by Getty Images
Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next June (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
Smile, Sis! These Five Improvements Can Upgrade Your Oral Hygiene Instantly
This article is in partnership with Sensodyne.
Our teeth are connected to so many things - our nutrition, our confidence, and our overall mood. We often take for granted how important healthy teeth are, until issues like tooth sensitivity or gum recession come to remind us. Like most things related to our bodies, prevention is the best medicine. Here are five things you can do immediately to improve your oral hygiene, prevent tooth sensitivity, and avoid dental issues down the road.
1) Go Easy On the Rough Brushing: Brushing your teeth is and always will be priority number one in the oral hygiene department. No surprises there! However, there is such a thing as applying too much pressure when brushing…and that can lead to problems over time. Use a toothbrush with soft bristles and brush in smooth, circular motions. It may seem counterintuitive, but a gentle approach to brushing is the most effective way to clean those pearly whites without wearing away enamel and exposing sensitive areas of the teeth.
2) Use A Desensitizing Toothpaste: As everyone knows, mouth pain can be highly uncomfortable; but tooth sensitivity is a whole different beast. Hot weather favorites like ice cream and popsicles have the ability to trigger tooth sensitivity, which might make you want to stay away from icy foods altogether. But as always, prevention is the best medicine here. Switching to a toothpaste like Sensodyne’s Sensitivity & Gum toothpaste specifically designed for sensitive teeth will help build a protective layer over sensitive areas of the tooth. Over time, those sharp sensations that occur with extremely cold foods will subside, and you’ll be back to treating yourself to your icy faves like this one!
3) Floss, Rinse, Brush. (And In That Order!): Have you ever heard the saying, “It’s not what you do, but how you do it”? Well, the same thing applies to taking care of your teeth. Even if you are flossing and brushing religiously, you could be missing out on some of the benefits simply because you aren’t doing so in the right order. Flossing is best to do before brushing because it removes food particles and plaque from places your toothbrush can’t reach. After a proper flossing sesh, it is important to rinse out your mouth with water after. Finally, you can whip out your toothbrush and get to brushing. Though many of us commonly rinse with water after brushing to remove excess toothpaste, it may not be the best thing for our teeth. That’s because fluoride, the active ingredient in toothpaste that protects your enamel, works best when it gets to sit on the teeth and continue working its magic. Rinsing with water after brushing doesn’t let the toothpaste go to work like it really can. Changing up your order may take some getting used to, but over time, you’ll see the difference.
4) Stay Hydrated: Upping your water supply is a no-fail way to level up your health overall, and your teeth are no exception to this rule. Drinking water not only helps maintain a healthy pH balance in your mouth, but it also washes away residue and acids that can cause enamel erosion. It also helps you steer clear of dry mouth, which is a gateway to bad breath. And who needs that?
5) Show Your Gums Some Love: When it comes to improving your smile, you may be laser-focused on getting your teeth whiter, straighter, and overall healthier. Rightfully so, as these are all attributes of a megawatt smile; but you certainly don’t want to leave gum health out of the equation. If you neglect your gums, you’ll start to notice the effects of plaque buildup, which can irritate the gums and cause gingivitis, the earliest stage of gum disease. Seeing blood while brushing and flossing is a tell-tale sign that your gums are suffering. You may also experience gum recession — a condition where the gum tissue surrounding your teeth pulls back, exposing more of your tooth. Brushing at least twice a day with a gum-protecting toothpaste like Sensodyne Sensitivity and Gum, coupled with regular dentist visits, will keep your gums shining as bright as those pearly whites.
Deanna Robinson Talks Redefining 'Wellness' For Black Women In Billion-Dollar Fitness Industry
Deanna Robinson, a health and wellness advocate and professional based in the Washington D.C. area has been helping Black and brown women reach their fitness goals for more than a decade. And with her brand of self-love and faith, she's redefining just what "fitness" means when it comes to women of all shapes and sizes.
There's definitely a need for women like Robinson, especially since recent research shows that between 47% and 55% of Black consumers' needs "are not being met" in the wellness space, and the U.S. fitness industry hit $32 billion last year and that it's important for Black women to see themselves prominently in the space.
As a health and wellness programming expert, licensed nutritionist, mom, wife, and former all-women's gym owner, Robinson has built up a body of experience that has culminated into doing something she loves via the FabBody Retreat, an experience for women ages 30-60 to be enriched via group activities, good food, and connection in the backdrop of tropical peace and tranquility.
This year's retreat was held in Grenada, with special guest and TV host icon Free Marie (BET's 106 & Park). Next year's event will be held in St. Maarten with plenty of opportunities to enjoy beach vibes, authentic and healthy dishes, and all the pleasures of being among other fabulous Black women seeking holistic wellness in paradise.
"My God-given purpose is to help serve, connect, and heal Black and Brown women," she said, taking her experiences serving corporate and individual clients via projects like the NFL's "Fuel Up To Play 60" initiative and the Nike Training Club live experience, to do just that.
xoNecole caught up with her to talk about why she chose the fitness industry, her success in launching and running the FabBody Factory, and how she's pivoted to use her skills to build impact on a larger scale in health and wellness.
xoNecole: What sparked your interest in a career in health and wellness?
Deanna Robinson: I have always been involved in sports, always been active in cheerleading, dance, [and] gymnastics. In my college career, I was a competitive cheerleader at the University of Maryland, College Park, and I've just always been passionate about physical activity, health, and fitness. I double-majored in kinesiology and public and community health, and it's always been a passion for me about others being well.
Out of college, I wanted to be a personal trainer, and I interviewed at a big-chain gym. I was really excited about getting this job, but when I had the interview, they informed me of what the split was—what the client paid, what I'd get as a personal trainer, and what the gym got. And I just thought it was a ridiculous split. I've always been into entrepreneurship as well, and doing things on my own terms, so I actually opened up my own gym in the community I grew up in called the FabBody Factory, an all-female gym in Upper Marlboro, Maryland.
I was able to hire several trainers, offer group classes and personal training, and one of the things I was always a big proponent of is making sure that they got a better cut than they would get at larger chains.
Courtesy
xoN: Talk a bit more about that in terms of starting a gym, especially one that caters to women. What was the process and motivation?
DR: I have worked out in big-box gyms before and just never felt comfortable. It was always really uncomfortable working out in a huge gym where men would be gawking at you or try to get your number when you're trying to focus on yourself in that moment. So I always wanted the FabBody Factory would be a safe haven where we didn't have to worry about our titties flopping when we're doing jumping jacks, it was just for us by us, and we could just [be] comfortable making ourselves a priority.
I was almost talked out of doing something like that because people would say, "You're cutting off half of your potential clientele," but I never had an issue. Women flocked to the gym, and I'd sometimes have to split classes. I might have to do part one of a class at one time and a second another time. It was majorly successful. Ladies loved it. And on top of this being all-women, it was all Black and brown women.
Culturally, we get each other, so it was a big social thing for us, too. We were able to fellowship with each other and get fit at the same time.
xoN: Your brand includes the concept of a 'Fab Body.' What does that mean for you---and just wellness---in general, for Black and brown women?
DR: FabBody in itself is not a look at all. It's more of a mindset and a willingness to invest in your mental, spiritual, and physical self. In promoting the FabBody Retreat, I actually had someone DM me and ask me, "Do you have to have a 'Fab Body' to come on the retreat?" and my response to her was that you do have a 'Fab Body.' Everyone has a Fab Body. It's more of a state of being—a sound, healthy mind, body, and spirit. It's not about aesthetics at all but about overall improvement.
xoN: You decided to pivot from owning a gym, which you ran successfully for more than a decade, to your current role in health and wellness programming and launching the FabBody Retreat. How did this come about?
DR: My gym closed last year, and the reason was because of where I saw myself going and where I wanted to be in the next 10 years. A lot of my time at the gym was selling and getting people to register for classes, and it wasn't as lucrative and fulfilling for me as it had been in the beginning.
Now I'm doing more consulting work with larger companies. One of my passions is programming, and that is where I see my future going. I'm moving more toward passive income, coming from my being able to use the knowledge I have from years in this industry and putting together programming that can reach the masses versus individuals.
xoN: What can people expect from the FabBody Retreat next year, and how does this venture continue your love for advocating for health and wellness among Black and brown women?
DR: One of the things that really sets this event apart from so many other retreats is that I have married everything that is important to me: wellness, my faith, and my community. God is a huge part of all of the events we do, and all are interwoven with faith-filled, intentional activities, and I think that's what makes it different. On Sunday, we do a service on the beach, and we always have a guest speaker—someone you can relate to where you don't feel like you're being preached to. It's an awesome experience, unlike any retreat I've seen.
It's definitely rooted in faith, but at the same time, there's a balance. We'll get on a boat and have a cocktail with an umbrella in it, and then we'll go back to wellness. There's a healthy balance.
Find out more about Deanna Robinson via Instagram @deannarobinsonfit and more on the FabBody Retreat via the website.
Featured image courtesy