1. Eat Soluble Fiber – Soluble fiber absorbs water and ensures sugars and fats enter your bloodstream at a slower rate.
2. Avoid Foods That Contain Trans Fats – Trans fats are not only bad for your belly – they raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels.
3. Don’t Drink Too Much Alcohol – Heavy alcohol consumption has been linked to an increase in fat storage around the belly.
4. Increase Your Protein Intake – Protein can increase your feeling of fullness, and will also help retain lean muscle. Both are important considerations when considering how to lose belly fat.
5. Moderate Stress Levels – Stress triggers the release of the cortisol, a hormone that has been associated with an increase in appetite and cravings, and a reduction in muscle mass.
6. Up Your Cardio Efforts – Aerobic exercise has been associated with a reduction in belly fat. The jury is however still out on whether moderate or high intensity exercise is most effective.
7. Lower Your Refined Carbohydrate Consumption – Carbs are not the enemy as so often believed when it comes to weight loss. Refined carbs however provide higher calories and less nutritional benefit. Replace refined carbs with unprocessed options.
8. Add Some Coconut Oil – Coconut oil is a much healthier option that other oils and fats often used for cooking. It may boost metabolism and decrease fat storage.
9. Lift Some Weights – Resistance training can increase muscle mass or preserve muscle composition as you age. Lean muscle plays a central role in maintaining a high fat burning metabolism.
10. Cut Down On Sugar-Sweetened Drinks – Sugary drinks are high in calories, in particular fructose, and have been linked to an increase in abdominal or belly fat.
11. Sleep More – According to a Japanese study comprising 68,000 women – Sleep less than 5 hours per night and you will gain more belly fat. Aim for at least 7 hours and your waistline may thank you for it.
12. Start A Food Diary and Exercise Journal – The best way to track the calories you are eating, and the calories you are burning is by monitoring this on a regular basis. This will demonstrate whether you are creating a genuine calorie deficit on a daily basis.
13. Eat Some Fatty Fish – It has been suggested by researchers that Omega-3 Fats will help reduce visceral fat. Add some fatty fish protein to your meal planning on a weekly basis.
14. Put The Fruit Juice Back In the Fridge – Drinking fruit juice is not the same as eating fruit. It’s actually just as high in sugar as soda. Drink water instead.
15. Take a Probiotic Supplement – Bacteria known as Probiotics are great for gut health and can play a role in weight loss. Take a supplement, or add probiotic foods to the menu.
16. Drink Green Tea – Green tea includes epigallocatechin gallate (EGCG), an antioxidant that several studies have shown can be effective when looking at how to lose belly fat. Add a cuppa to your morning routine.
17. Vinegar – A Japanese study in 2009 suggested obese individuals who consumed one to two tablespoons of vinegar every day lost a significant amount of body fat.
18. Wake Up At The Same Time Every Day – As tempting as it is to have a sleep in every weekend, a Brigham Young University study reports those that go to bed and wake at the same time every day have less body fat.
19. Exercise – Pretty straightforward right? Research by Duke University revealed women who don’t exercise gained a whopping 12% deep belly fat over just 8 months. Exercise is not simply about losing belly fat, it will ensure you don’t gain it in the first place!
20. Eat A Healthy Post Workout Meal – Maximise your recovery from an exercise session, and keep cortisol as low as possible. A meal or drink immediately post workout with the right mix of protein and carbohydrate will enhance your exercise and weight loss performance.
