According to data just released in July, 2009, obesity climbed to new highs in 23 states, with Mississippi remaining the fattest state for the 5^th year in a row. Nearly 1/3 of its residents are obese. Three other states topped 30%, and even Colorado, with the lowest rate, has nearly 1 in 5 residents who are obese. No states showed a drop even though US Department of Health and Human Services (HHS) has said that it aims to reduce obesity rates to 15 percent in every state before 2010. It just isn’t happening regardless of what the government is doing to reverse the trends.

It appears diet is the biggest factor in what is becoming America’s #1 health concern. Americans spend about $95 billion a year in expenses directly related to obesity like diabetes, certain types of cancer and heart problems. According to a new study presented at the European Congress on Obesity in May, 2009, increased calories remain the major factor in weight gain over the last 30 years worldwide, but especially in America, where “super size me” seems to be the norm.

Americans on a budget are turning to foods that are calorie dense because they’re typically more filling and less expensive than fresh, more nutritious choices. Inexpensive fast food meals tempt people on the go to eat out instead or preparing healthier meals from scratch. However, you can eat even fast food without consuming huge amounts of calories. Click here for a list of fast food meals that weigh in at less than 500 calories.

Study results showed children are just as active as they were in the 70s but energy intake has risen daily by about 350 calories. Adult activity has increased beyond what was normal in the 70s, but caloric intake has increased, as well, by 500 calories a day. Eliminate those extra calories and weight will return to the averages of the 70s. In fact, if you slash 500 calories a day from your diet, you can lose as much as 1 pound a week.

There are some easy ways to slash 500 calories a day through a combination of exercise and diet. In the long run, you’ll save money and expand your wallet while shrinking your waistline.

If you’d like to blast off some of that tummy fat while losing weight here are some great foods that are incredibly affordable.

1. Blueberries: Eating blueberries may decrease abdominal fat according to recent research. Studies suggests that eating blueberries may benefit the heart due to its ability to decrease belly fat, lower triglycerides and cholesterol levels, and reduce blood sugar levels.  These health benefits are attributed to the high levels of phytochemicals, naturally occurring antioxidants called anthocyanins present in darkly pigmented fruits and vegetables. In studies, the results were even better when the diet was low in fat. So hit that farmer’s market, or a u-pick if blueberries are grown locally, and pick up some of these delicious berries to add to cereal, smoothies, or mixed with other berries for a colorful compote. Summer is the perfect season to add blueberries to your daily eating plan,
2. Black beans: Legumes in general are great sources of protein, fiber, and antioxidants, while being low fat. and extremely healthy. They are also rated low on the glycemic index. The fiber in a can of black beans is 25 grams, more than half of what is recommended daily. So put them on your salad, use them as a side, or make them a main ingredient in a vegetarian entre, but find a way to incorporate them daily into your meal plan. I recommend eating a can a day and at under $2.00 a can, that’s a bargain food.
3. Eggs for breakfast: Breakfast is the most important meal of the day. A recent study published last year in the International Journal of Obesity showed that compared to a bagel meal of equal calories, those who ate 2 eggs for breakfast lost 65% more weight, had 61% greater reduction in BMI, and had a higher level of energy. Your body needs protein after fasting through the night. Eggs cost an average of $1.93 per dozen (or $0.16 per egg), making them one of the best bargains among high-quality protein foods. I recommend range free and organic, which may put the cost up a bit, but is well worth it.
4. Apples: Enjoying a fiber-packed apple 30 minutes or so before a meal will reduce your appetite and nourish you with antioxidants, Vitamin C, and pectins, a type of soluble fiber that draws cholesterol out of the blood and binds to carbohydrates to help maintain healthy blood sugar levels. Apples are low in calories, high in fiber, low in sodium and a perfect addition to your weight loss program. Tip: Be sure to wash your apples thoroughly as the wax used to coat supermarket apples seals in the pesticides on the apple skin. When in season, I recommend buying from local orchards.
5. Green tea: It’s not exactly a food, but adding 4-5 cups of green tea to your daily routine will help enhance your metabolism and burn extra calories…about 80 a day according to researchers . Some of the fat burning benefit of green tea comes from the caffeine that naturally occurs, but thermogenesis in green tea mostly occurs from epigallocatechin gallate or EGCG, a potent antioxidant that has other health benefits, as well. Themogenesis, in simple terms, is the heat generated when the body burns fat for energy. It was found that the combination of caffeine and EGCG together worked synergistically to produce better results than either did alone.

Of course, you’re going to get the best benefits in losing body fat, especially the visceral fat around the belly, if you combine healthy eating with effective daily activity, and lifestyle choices that reduce stress, and promote mental well-being. But making a few wise changes by adding these 5 foods to your diet could put you on the path to losing your abdominal fat.