Some simple habits to help stave off belly fat. It's hard to 'spot' reduce fat, but these steps can help you specifically lose these unwanted pounds hanging around in your midsection.
Just trying one or two won't really show tons of progress. I suggest doing as many as you can. Then, tell us how it's going!
1. Eat Fiber
Fiber makes you fuller longer which will make you not grab for those sweets. Most fruits and veggies, Popcorn (skip a lot of butter and add only a little salt), Oats, Almonds, Chia seeds, Chocolate, Sweet Potatoes stack up among the highest fiber-filled foods.
2. Intermittent Fasting
This has recently become very popular for weight loss. It is an eating pattern that cycles between periods of eating and periods of fasting. The not so shocking thing is, people have been doing this for centuries. The Bible has many examples of people fasting, and God even requests it. It is now becoming a popular methodinvolves 2and 24-hour fasts once a week. Another involves fasting every day for 16 hours and eating all your food in an 8 hour period. Honestly, the goal of fasting is to take the time to get closer to God and pray instead of eating. Try it - it's more than just beneficial for your body.
3. Reduce Your Alcohol Intake - Or Fast From It!
Observational studies link heavy alcohol consumption with significantly increased risk of central obesity — that is, excess fat storage around the waist
4. Eat High Protein Diet
Protein increases the release ofthe fullness hormonePYY, whichdecreases appetiteand promotes fullness. Protein also raises your metabolic rate and helps you retain muscle mass during weight loss. Try it liquid style after a great workout. Many powders are on the market- which proteins to consume deserves its own article.
5.Reduce Stress Levels
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the “stress hormone.” Research shows high cortisol levels increase appetite and drive abdominal fat storage.
6. Don’t Eat Sugary Foods
This is probably most simply put, don't' eat them if at all possible. If you are going to eat them, be super choosy as to when and why you really want them.
7. Perform Cardio
Studies also show it is one of the most effective forms of exercise for reducing belly fat. However, results are mixed regarding whether moderate-intensity or high-intensity exercise is more beneficial. 300 min per week showed most progress over 150 minutes per week. Weight lifting is still ideal, especially for people over 40 years old.
8.Weight Lifting & Resistance Training
Aim to lift or perform resistance training about 3-4 days per week. You don't have to worry about lifting too much. Women won't get bulky and men know how hard they can lift. Hire a trainer if you aren't sure what to do. Sometimes a few short sessions can get you all the education you need.
9.Cut back on Carbs, Especially the Refined Ones
You don’t have to follow a strict low-carb diet, just choose the right carbs to consume. Some research suggests that simply replacingrefined carbswith unprocessed starchy carbs may improve metabolic health and reduce belly fat. People with the highest consumption ofwhole grainswere 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains.
10. Get Sleep
We simply aren't getting enough sleep people. 8 hours per night is not old school. It's one of the healthiest things you can do to lose weight. One is obvious, when you stay up later you tend to eat! Studies also found those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night. Plus, you'll feel better and be more productive in the morning.
11. Avoid Sugary Beverages
These are the sneaky ones that pack on the pounds. Sugary beverages appear to be even worse than high-sugar foods. Because your brain doesn’t process liquid calories the same way it does solid ones, you’re likely to end up consuming too many calories later on and storing them as fat.
12. Track your food for 2 weeks
Try a free app or program to track your food like myfitnesspal.com to help you out. It will track your fiber, carbs, protein, and more. Great apps make this process a lot easier. It takes a little bit to get the hang of it, then, it's a sweet little tool.
13. Eat Fatty Fish
If you aren't a fish lover, then at least try to consume afish oil supplement, whichcan significantly reduce liver and abdominal fat. Otherwise, eat as much fatty fish as possible. Yum!
14. Stop Drinking Fruit Juice – Eat Fruit Instead:
Althoughfruit Juiceprovides vitamins and minerals, it’s just as high in sugar as soda and other sweetened beverages. Drinking large amounts may carry the same risk for abdominal fat gain. Eat your fruit instead of drink containers of it from the store. If you like to juice it at home-go for it and add some veggies to it.
15. Consume Apple Cider Vinegar
Only 1 TBS per day for 12 weeks is said to deliver some great health benefits, including lowering blood sugar levels, as well as making the tummy thin down. It contains a compound called acetic acid, which has been shown to reduce abdominal fat storage in several animal studies.
16. Eat Probiotic Foods or Take a Probiotic Supplement Probiotics are bacteria found in some foods and supplements. They have all sorts of health benefits, including improved gut health and enhanced immune function.
Researchers have found different types of bacteria play a role in weight regulation, and having the right balance can help with weight loss, including loss of belly fat.
17. Never Eat Trans Fat
Artificial trans fats, otherwise known as industrial trans fats orhydrogenatedfats. These fats are created by pumping hydrogen molecules intovegetable oils. This changes the chemical structure of the oil, turning it from a liquid into a solid. This process involves high pressure, hydrogen gas, a metal catalyst and is highly disgusting… the fact that anyone would consider them suitable for human consumption is baffling.
18. Drink Green Tea
Green tea is anexceptionally healthy beverage. It containscaffeineand the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism.
EGCG is a catechin, which several studies suggest may be effective for losing belly fat. The effect may be strengthened when green tea consumption is combined with exercise.