Trying to lose abdominal fat can be a frustrating process, but it isn’t something that can be rushed. Losing visceral fat, which is the harmful type of fat that sits around your abdominal organs, requires a steady change in lifestyle and eating habits.

For example, incorporating more fiber and protein, limiting your consumption of trans fats and added sugar, and exercising on a regular schedule can be a great place to start.

If your goal is to lose abdominal fat, there’s no one miracle food that can make that happen. It’s more so about making small changes in your diet and exercise routines in order to live a healthy, balanced lifestyle. One of the ways you can do this is by incorporating more vegetables into each of your meals.6254a4d1642c605c54bf1cab17d50f1e

Vegetables are high in fiber and other valuable nutrients and minerals, which make them an important food to include in your eating routine. And according to Courtney D’Angelo, MS, RD, author at Go Wellness, the best vegetable to help you meet your weight loss goals and shrink belly fat is spinach! 

“Spinach is loaded with nutrients, which makes it very nutritious and healthy for your body,” says D’Angelo. “It’s rich in Vitamins, minerals, and antioxidants – all of which have been linked to shrinking belly fat.”

Spinach is high in fiber

According to D’Angelo, one of the things that makes spinach one of the best vegetables for weight loss and maintaining overall health is its high fiber content.

“Additionally, spinach is a low-calorie vegetable, but also very high in fiber. Eating fiber helps you feel full and prevents overeating,” says D’Angelo. “Fiber also helps aid digestion and absorption of food, which will help keep your metabolism in check.”

It’s also high in protein

Along with its high-fiber content, spinach is also packed with protein as well. And to get the biggest boost of protein, some recommend eating it cooked, as one cup of cooked spinach equals about 5 grams of protein and one cup of raw spinach is less than one!

“Lastly, spinach also contains protein, which helps you reduce fat, build lean muscle, and feel full, just like fiber,” says D’Angelo. “Meeting your protein goals for the day is very important to shrinking belly fat, and spinach helps you get there.”

If you want to try cooking with spinach today, try a delicious recipe like this one. And for more healthy eating tips, make sure to check out 6 Best Foods that Melt Abdominal Fat.

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So you’ve incorporated the best snack combinations for weight loss into your diet. You’ve amped up your daily routine with a few of these easy ways to lose weight faster. You’ve given up these habits to avoid belly fat. Now what?

Load up on bell peppers, dear readers. Lots and lots of bell peppers. Kim Yawitz, RD, a registered dietitian based in St. Louis, Missouri, weighs in on why this nutrient-dense veggie is the best vegetable for weight loss. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

Why bell peppers are the best vegetable for weight loss

They’re low in calories

“Bell peppers are versatile, delicious, filling, and low in calories, making them a great choice for weight loss,” she says, noting that one cup of chopped bell peppers has only 39 calories, which barely puts a dent in your daily quota.6254a4d1642c605c54bf1cab17d50f1e

They’re a good source of fiber

“Calories aside, bell peppers also have three grams of fiber per cup and are naturally high in water,” she says. “And one large review of studies linked a higher intake of low-calorie, high-fiber, water-rich foods to increased weight loss.”

They’re an excellent source of vitamin C

Another perk of bell peppers on the weight loss front is their vitamin C content. “One cup of red bell pepper also provides 190 milligrams of vitamin C, which is more than double the recommended daily allowance for adults,” says Yawitz. “In one small study, adults with adequate vitamin C intake burned 25% more fat during exercise than adults who didn’t get enough vitamin C.”

How to eat more bell peppers for weight loss

If you’re looking to add more bell peppers into your diet, the possibilities are virtually endless come meal or snack time. Yawitz loves dicing them up with some onions and throwing them in an egg scramble for breakfast, snacking on mini bell peppers with hummus between meals, and adding roasted red bell peppers to a salad at lunch.

“One of my favorite ways to eat them at dinner is to stuff them with a mixture of seasoned lean ground beef, onion, garlic, tomatoes, and a bit of cheese, and then bake them until they’re soft,” she adds.

Does color matter?

And before we leave you to get slicing and dicing, a bit of bell pepper trivia: “Yellow, orange, and red peppers come from the same plant as green bell peppers—they’re just a bit riper,” explains Yawitz, highlighting that all bell peppers are similar in calories and macronutrients, so you can really choose the variety you like most.

“That being said, the pigments that give bell peppers their color are associated with different health benefits. For example, orange bell peppers are a good source of the antioxidant lutein (which is thought to reduce inflammation), while red bell peppers are a great source of beta-carotene (which promotes eye health),” she elaborates. “Mixing it up can help you to get a good variety of nutrients.”

On that note, time to guac ‘n’ roll with a bit of guacamole served with a colorful array of bell pepper strips for dipping.

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We’ve seen a lot of lockdown trends come and go in the last year: sourdough starters, whipped coffee, and Tiger King, to name a few.

Thankfully, more health-focused trends, like how to start a vegetable garden, are sticking around.

According to one survey, 26% of Americans flexed their green thumb in response to the pandemic.

And interest isn’t expected to disappear once people are out of their homes, either.

“There’s something very magical about having your own garden,” says Liza Moiseeva, gardening expert and co-founder of Brightly. “Instead of going to the grocery store to pick up your favorite veggies, you have a supply right outside your door.”

If you’ve been bit by the gardening bug, follow these steps to learn how to start a vegetable garden.

1. Work With What You’ve Got

Many people think a vegetable garden needs to be a traditional in-ground garden bed in order to count.

But the truth is, a vegetable garden can be as simple as a few pots and containers on your balcony or patio, or even a combination of in-ground and potted plants.

So don’t get discouraged if your “green” space is limited to a window sill.

“Any vegetable can be grown in a home garden provided the garden site has enough light, space, and good soil,” says Julie Weisenhorn, M.Ag., associate extension professor of horticulture at the University of Minnesota.

2. Befriend Gardeners

Gardening newbies should take advantage of the free or low-cost resources in their area.

Weisenhorn suggests starting with your county’s extension master gardener website.

Many websites answer frequently asked questions, list classes taught by volunteer gardeners, and offer space to ask your own questions.

Your local garden center is another great spot to get the lowdown on home gardens. Staff members are usually avid gardeners themselves.

3. Test Your Soil

If you’re digging up your yard to build a garden, test the soil before buying your seeds or plants so you know what you’re working with.

A soil test will tell you how acidic or alkaline your soil is, as well as which nutrients might be missing.

Remember the pH scale that runs from 1 to 14?

If your soil is under 7 it’s considered acidic (also called sour), whereas above 7 is alkaline (sweet). Anything between 6.2 and 7.2 is considered nearly neutral.

This information can help you decide which plants to grow “and what amendments and fertilizer should be added to benefit your new garden plants,” Weisenhorn says.

Most prefer nearly neutral soil, but some prefer more acidic.

Some colleges, universities, and local cooperative extension offices have soil testing labs that will analyze your sample for a fee.

You can also test on your own with an at-home kit from your local home and garden store.

4. Opt for Low-Maintenance Plants

When deciding what to grow in your home garden, go for easier options your first time around.

Herbs are a great place to start.

“Most herbs grow well in full sun, tolerate dry soil, and don’t need much fertilizer,” Weisenhorn says. “Buy herb plants from a local greenhouse and plant them in containers on your deck or patio, or interplant them with flowers.”

Consider basil, rosemary, sage, cilantro, lavender, dill, chives, and fennel.

Edible flowers like pansies, anise hyssop, and daylilies are a good option for any size garden.

Meanwhile, leafy greens like kale and Swiss chard can tolerate a little shade, and many are “cut-n-come” varieties, “meaning you can cut some leaves and the plant will continue to produce,” Weisenhorn says.

If you have space, consider warm season veggies like peppers, eggplant, tomatoes, cucumbers, squash, and melons. These need large containers or a trellis.

Once you’re more comfortable with gardening, Moiseeva suggests trying your luck with trickier veggies like cauliflower, broccoli, celery, carrots, and onion.

5. Start With Plants Instead of Seeds

Once you’ve decided what to grow, it’s time to visit your local greenhouse. They can be a helpful resource as you learn how to start a vegetable garden.

You have two options: Start your vegetables from seeds, or buy plant “starts” or seedlings.

Weisenhorn suggests buying plants if you’re working with minimal real estate, and/or don’t have time to baby the seeds.

“Starting seeds takes longer,” she says. Most seeds have to spend six to eight weeks sprouting indoors in a tray before going in the ground, Weisenhorn adds.

But if space isn’t an issue and you don’t mind the challenge of starting seeds, feel free to give it a try!

Get advice from the staff at your local garden center.

6. Get the Right Tools

While you’re stocking up on plants, be sure to collect any tools and equipment you’ll need to build and care for your vegetable garden.

That includes soil and/or fertilizer.

According to Weisenhorn, the tools any gardener needs include:

• Washable gardening gloves
• A trowel
• A hand pruner
• A watering can and/or garden hose and nozzle

Other tools you may need will depend on what you’re planting.

Get stakes or poles for climbing plants like beans, cucumbers, and squash; pots or containers for small plants; and sturdy cages for tomatoes.

“If you have a big outdoor garden, you’ll probably also need a hoe in order to cultivate the soil and get rid of any weeds that pop up,” Moiseeva says.

You’ll also need a shovel if you’re digging up your yard and/or hefting a lot of soil.

7. Plant Away!

Once you have your plants, soil, tools, and know-how, it’s time for the fun part: Planting your home garden.

Fill up your pots and containers, dig your garden bed, and set up your trellis or stakes.

Be sure to set up your plants where they can get the right amount of light and shade (check the plant labels for details).

As your plants grow, remember to water and fertilize them as needed.

Keep in mind that certain plants — like tomatoes — need specific fertilizers, Weisenhorn says. Read the label and follow the directions for use.

Oh, and don’t forget to enjoy your spoils!

Want more expert nutrition tips and advice? Head over to BODNutrition.com to learn how Beachbody nutrition programs and products can help you lead a healthier lifestyle.

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Starting a vegetable garden sounds like a fine idea, right? Who doesn’t enjoy the taste of veggies fresh from the garden and, of course, they are always so beautiful to look at too. However, there are a few things to consider before you simply throw seeds out into the backyard. Here are a few tips to keep in mind before getting into your garden groove.

Determine What You Want To Plant

Some vegetable plants are more labor-intensive than others and some need to be planted at different times of the year than others, especially if you live in an area that receives snowfall. Do your homework and make sure that you are ready to care for the plants you are going to plant in your new vegetable garden.

Search For The Light

You’ll need to observe a few cycles of the sun throughout the day in your yard. Plants require specific exposure to sunlight. Some plants need plenty of sunlight, some do better when there is more shade. For instance, tomatoes require a lot of sunlight so you’ll need an open yard with plenty of exposure to the sun if you want to grow them.

Prepping The Yard

To prepare the area of the yard where you want to grow, you’ll need to remove the sod from the top. If you are starting late in the year, you’ll want to simply cut the sod away with a shovel. In the future, however, you’ll want to smother the grass with newspaper (a layer of about 5-sheets) and lay compost upon that. This will provide what you need to begin your vegetable garden.

Paying For Supplies

To take care of the vegetable garden, you will need to purchase various supplies, all of which depend on what you are actually growing. To save yourself from having to reach into your savings account, you might want to take out a small personal loan from a private lender. Don’t worry, searching has no impact on your credit. This will ensure that you have what you need without putting yourself in any sort of financial distress.

Work The Soil

To properly work the soil, you will need a few tools. The most important of these is a shovel and a till. Tilling cultivates the soil so that it is easier to add in extra nutrients. Be careful not to till too much, though, as it can damage worms and other microorganisms which live within the soil.

Get Planting

After the soil is taken care of, it is time to plant the vegetable plants you have chosen. The best thing about planting your own vegetables is that you know exactly what care they received. You will not have to worry about what pesticides or other chemicals were used in the growing process. Remember to water them at their recommended times. A lack of water can definitely kill off the plants that you have worked so hard to keep growing through the summer months. If you do not know the recommended watering times, your local gardening center will be able to tell you.

*collaborative post

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