Belly fat can be one of the most frustrating things imaginable. However, there are scientifically proven ways to get rid of belly fat without sweating it out!
Research shows that our bodies' inner eat-and-sleep clocks have been thrown completely out of whack because of "cues" we send it all day with the wrong foods. By tuning into your body's natural eat and sleep schedules, you can say good-bye to that stubborn belly fat.
1. Sleep Well
Ongoing sleep deprivation is responsible for several changes in hormonal release and metabolism, particularly increased hunger and appetite. Many assume we burn more calories while awake, but this is not the case. The metabolic rate is down-regulated when you sleep less.
2. Increase Protein Intake
Protein is the most significant macronutrient when it comes to losing weight. Increasing protein intake increases your metabolism as well as helping to maintain muscle mass. Your body burns more calories when you eat protein than when you digest fats or carbs. A study in
showed that protein, particularly animal protein, was linked to significantly
reduced risk of belly fat gain over a 5 year period. Supplements like whey
protein are a convenient way to boost your total protein intake. Denmark
3. Eat Foods Rich in Omega-3
Omega-3 cannot be produced by the body and therefore must be taken in through food or supplements. Fatty acids aid in the breakdown of fat while reducing additional fat storage. According to the National Institute of Health, fish oils also decrease blood sugar levels. High blood sugar produces insulin which makes it harder to burn fat. To get your daily intake of omega-3's, eat sardines, salmon, halibut, walnuts, flax seeds, and brussels sprouts.
4. Consume Fiber-Rich Foods
Studies have shown a direct link between eating fiber and visceral fat. They found that for every 10 grams of fiber you eat, the amount of visceral fat is 3.7% lower than people who don't have as much fiber. Some foods high in fiber include oats, legumes, flaxseeds, blueberries, celery, and apples.
5. Consume Piperine (found in black pepper)
A powerful compound found in black pepper, piperine has been used to treat multiple health conditions including inflammation and tummy troubles. New research has found that piperine may decrease inflammation and interfere with the formation of new fat cells—a reaction known as adipogenesis.
6. Eat Nuts
Nuts are loaded with healthy fats that play a huge role in losing weight. They help stabilize blood sugar and keep you feeling full-- the key to burning fat.
7. Eat Dark Chocolate
Research shows that eating a moderate amount of dark chocolate can reduce overall body fat. Dark chocolate has flavonoids, a heart-healthy compound that has important antioxidant and anti-inflammatory properties. Remember, it should be at least 70 percent cacao.
8. Drink Green Tea
Green tea contains compounds called catechins that "blast" adipose tissue by revving the metabolism, increasing the release of fat from fat cells, and then speeding up the liver's fat burning capacity. In a recent study, participants who combined a daily habit of 4-5 cups of green tea with a 25-minute sweat session, lost 2 more pounds than the non tea-drinking exercisers.
Neurology, U.S. National
Library of Medicine, Danish Epidemiology Science Centre,
National Library of Medicine, Science Direct, European Review for Medical and
Pharmacological Sciences, Journal of Nutrition, The Belly Melt Diet. WebMD, U.S.