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In a study in more than 2, people, those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness.
Protein also raises your metabolic rate and helps you retain muscle mass during weight loss 13 , 14 , Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower-protein diet 16 , 17 , Be sure to include a good protein source at every meal, such as meat, fish, eggs, dairy, whey protein or beans.
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the stress hormone. Research shows that high cortisol levels increase appetite and drive abdominal fat storage 19 , What's more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle To help reduce belly fat, engage in pleasurable activities that relieve stress.
Practicing yoga or meditation can be effective methods.
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess. These include heart disease, type 2 diabetes, obesity and fatty liver disease 22 , 23 , Observational studies show a relationship between high sugar intake and increased abdominal fat 25 , It's important to realize that more than just refined sugar can lead to belly fat gain. Even healthier sugars, such as real honey , should be used sparingly.
Aerobic exercise cardio is an effective way to improve your health and burn calories.
However, results are mixed as to whether moderate-intensity or high-intensity exercise is more beneficial 27 , 28 , In any case, the frequency and duration of your exercise program are more important than its intensity. One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for minutes per week, compared to those who exercised minutes per week Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
Diets with under 50 grams of carbs per day cause belly fat loss in overweight people, those at risk of type 2 diabetes and women with polycystic ovary syndrome PCOS 31 , 32 , You don't have to follow a strict low-carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat 34 , Coconut oil is one of the healthiest fats you can eat.
Studies show that the medium-chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in response to high calorie intake 37 , Controlled studies suggest it may also lead to abdominal fat loss In one study, obese men who took coconut oil daily for 12 weeks lost an average of 1.
To boost belly fat loss, it's best to take about 2 tablespoons 30 ml of coconut oil per day, which is the amount used in most of the studies reporting good results. Coconut oil is still high in calories. Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass. Based on studies in people with prediabetes, type 2 diabetes and fatty liver disease, resistance training may also be beneficial for belly fat loss 41 , In fact, one study in overweight teenagers showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat Sugar-sweetened beverages are loaded with liquid fructose, which can make you gain belly fat.
Studies show that sugary drinks lead to increased fat in the liver. One week study found significant abdominal fat gain in people who consumed beverages high in fructose 44 , 45 , Since 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 47 , To lose belly fat, it's best to completely avoid sugar-sweetened beverages such as soda, punch and sweet tea, as well as alcoholic mixers containing sugar.
Sleep is important for many aspects of your health, including weight. Studies show that people who don't get enough sleep tend to gain more weight, which may include belly fat 49 , A year study in more than 68, women found that those who slept less than five hours per night were significantly more likely to gain weight than those who slept seven hours or more per night The condition known as sleep apnea, where breathing stops intermittently during the night, has also been linked to excess visceral fat In addition to sleeping at least seven hours per night, make sure you're getting sufficient quality sleep.
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