Spending more time in the kitchen can help you shed belly fat, as long as you’re cooking with the right foods, according to one 2017 study. After analyzing data from more than 11,000 men and women, UK researchers found that people who ate more than five homemade meals per week were 28 percent less likely to have a high body mass index, and 24 percent less likely to carry too much body fat than those whole only downed three meals at home.
If you don’t have an established exercise routine, simply walking is the best first step toward weight loss. “Walking is a pretty good entry point for people,” says Gagliardi. This is particularly true if you have been out of the gym for a while and want to ease back into a workout routine. One small study published in The Journal of Exercise Nutrition & Biochemistry found that obese women who did a walking program for 50 to 70 minutes three days per week for 12 weeks significantly slashed their visceral fat compared to a sedentary control group.
Greens such as collards and kale are making a difference to fat burn. Kale which is filled with vitamin K, Omega 3 essential fatty acids fiber and a rich calcium source. Lutein helps to ensure health of the eyes. Vitamin C and beta carotene can help in healthy bowel movements and enhance satiety, promoting general good health apart from low body fat.
Not all white foods are bad for weight-loss. In fact, plain boiled potatoes are the most filling food there is, according to the Satiety Index of Common Foods, an Australian study published in the European Journal of Clinical Nutrition. To maximize their flat-belly benefits, throw ’em in the refrigerator and make a potato salad. The cooling process will crystallize the tubers into resistant starch, which takes longer to break down in your intestine, producing fat-burning butyrate and delaying hunger pangs.
Research suggests these magical pulses are one of the closest things we have to a fat-burning pill. For starters, beans are a great source of resistant starch, a type of slow-digesting, insoluble fiber that feeds the healthy bacteria in your gut, triggering the production of the chemical butyrate, which encourages the body to burn fat as fuel and reduces fat-causing inflammation. They’re also one of the top sources of soluble fiber. A recent study by Wake Forest Baptist Medical Center researchers found that for every additional 10 grams of soluble fiber eaten per day, a study subject’s belly fat was reduced by 3.7 percent over five years. Black beans? One cup boasts an impressive 4.8 grams of soluble fiber.
It is agreed that milk can really give you a positive effect when it comes to burning belly fat. According to a research of the researchers at the University of Alabama in Birmingham in 2010, among more than 100 premenopausal women participating the survey, fat in women who consumed foods high in calcium was significantly reduced. In fact, when you consume 100 milligrams of calcium per day, they will remove many bad agents around and in your internal organs which have been related to the rate of cancer or heart disease.
Your parents weren’t kidding about how important veggies are for a healthy body. What they probably didn’t tell you, however, was that snacking on veggies is also one of the easiest ways to shed unwanted belly fat, too. According to a study published in the Journal of the Academy of Nutrition and Dietetics, opting for non-starchy veggies, like cauliflower, broccoli, and cucumber, as snacks helped overweight kids shed 17 percent of their visceral fat while improving their insulin sensitivity over a five-year period. Think snacking on veggies will leave you hungry? The 20 Most Filling Fruits and Veggies will have your belly satisfied in no time.
It’s a dietary miracle: A fat that makes you skinny. Dietary supplementation of coconut oil actually reduced abdominal obesity in a study published in the journal Lipids. Of the participants, half were given two tablespoons of coconut oil daily and the other half were given soybean oil, and although both groups experienced overall weight loss, only the coconut oil group saw smaller waistlines. And other researchers have also pointed to the waist-whittling effects of the tropical oil. In a separate study of 30 men, those who ate 2 tablespoons of coconut oil a day shrank their waists by an average of 1.1 inches in one month. Thank C.O.’s medium-chain triglycerides, which are burned as energy instead of being stored as fat, and lauric acid, which has been shown to pinpoint belly fat and torch it.
According to an article on Live Strong, a study published in 2009 in Bioscience, Biotechnology & Biochemistry showed that drinking a daily dose of apple cider vinegar led to a lower waist circumference, abdominal fat mass , and body weight . Apple cider vinegar also contains a compound, which is called acetic acid. This acid may stimulate the ability to burn stomach fat of your body and inhibit the fat storage. You may mix apple cider vinegar with ginger or honey to get the best results in burning fat in your body.
There’s a reason everyone harps on about protein: Not only does it help keep you full, but it’s also responsible for repairing the tiny tears caused by strength training in your muscles. This helps them grow bigger and stronger, nudging out body fat in the process. As a general rule of thumb, aim to get at least 70 grams of protein throughout the day, says Dr. Cheskin. (These high-protein foods can help you reach that goal.)
Use an adult energy needs calculator to estimate your calorie intake needs; then subtract the 500 to 1,000 calories for weight loss. For example, a 28-year-old woman who is 5 foot, 9-inches tall weighs 175 pounds and is lightly active -- less than an hour a day -- burns about 2,400 calories daily. She'll burn about 2 pounds of fat in a week if she eats 1,400 calories daily, or 1 pound a week if she eats 1,900 calories a day.
It's normal to feel a few hunger pangs when you cut your calorie intake, but you don't want to feel ravenous. Filling your diet with low energy-density foods -- ones that have a low calorie count per gram -- allows you to fill up on larger portions while controlling your calorie intake. Many of these foods also supply water and fiber, which can make you feel full, to help with weight loss.
Don’t let extra hours lounging in bed stand between you and a flatter stomach. While getting enough sleep can help boost your metabolic rate, sleeping in may undo any benefit you’d enjoy from catching a few extra winks. One Obesity study reveals that late sleepers who snoozed past 10:45 in the morning ate nearly 250 more calories over the course of the day, despite eating half as many fruits and vegetables as their early bird counterparts. Even worse, they chowed down on more salty, sugary, and trans-fat-laden fast food than those who woke up earlier. If you happen to head out of the house early, you’re in for an additional metabolic boost; researchers at Northwestern University have found that people exposed to just a short period of early morning sunlight had lower BMIs than their late-waking counterparts.
This classic lunchbox sandwich condiment is teeming with flat-belly nutrients such as cholesterol-lowering monounsaturated fats and is a great source of plant-based protein. According to a recent study presented at the annual Society for Endocrinology conference, researchers found that when protein is digested and broken down into amino acids in your body, one of those amino acids—phenylalanine—triggers hormones that help reduce appetite and ultimately leads to fat burn and weight loss. Go for brands that have an ingredient list of just two items: nuts and a little salt, or look to our guide: Best and Worst Peanut Butters.