With over 33 percent of the American adult population being considered obese, it is imperative that you do what you can to lose weight, especially if you are part of those statistics. Otherwise, you may develop type 3 diabetes and increase your risk for heart disease. Losing weight isn't easy, but you can try to add healthier food and beverage alternatives to your daily diet to help you shed the pounds. Here are three foods and one beverage that can help you get your belly full and flatten it up some, according to science:

1. Green Tea

Green tea has long been known as one of the healthiest beverages that you can consume. It has the ability to protect your skin and even prevent cancer. However, one thing that many people don't know about this green tea beverage is the fact that it can help shed those unwanted pounds around the abdomen area. One study concluded that green tea has the ability to help you lose weight because it has thermogenic properties that help to promote the oxidation of fat.

2. Grapefruit

Grapefruit is full of water and fiber, which can help fill you up faster and curb your appetite for longer periods of time. A study was previously conducted that looked at 91 obese individuals. The participants who were given fresh grapefruit were able to lose an average of 1.6kg, while the group with grapefruit juice were able to lose just below that. The placebo group lost only 0.3kg. Grapefruit, eaten before meals, can drastically improve your weight loss efforts, while also helping to keep your insulin levels under control.

3. Chocolate

Believe it or not, chocolate is actually good for you, especially in the weight loss department. However, you must be smart about your consumption. For starters, you'll want to make use of dark chocolate rather than white or milk chocolate. Secondly, you'll need to eat small portions and avoid overeating. It tastes good, but if you eat too much, your weight loss efforts will be diminished. One particular study in 2014 proves that dark chocolate has the ability to reduce fat and carbohydrate absorption and increase satiety.

4. Almonds

It can be hard to find the right snack when you're trying to lose weight or you're trying not to gain any more weight. Almonds are the perfect snack. They'll fill you up thanks to their fiber content, which will help reduce times in between larger meals. One study concluded that almonds have the ability to control your appetite without adding weight.

However, if you've tried losing weight the natural way with no luck, consult with a weight loss professional or a medical physician. They can help determine the reason why you are having so much trouble losing weight and help you develop an appropriate treatment plan. They may even refer you to a specialist in weight loss surgery, such as Martin Medical Center.