10 evidence based tips to reduce belly fat

I think lots of girls hate this part: belly fat. If you incorporate these 10 evidence based tips to reduce belly fat, you will seriously see a difference in a short amount of time. Next to these 10 tips, get your weekly workouts in. Working out is so important.

 

1. EAT LOTS OF SOLUBLE FIBER

Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.

Studies show that this type of fiber promotes weight loss by helping you feel full, so you eat less. It may also decrease the number of calories your body absorbs from food

Foods that include this fiber: flax seeds, sprouts, avocados, blackberries and legumes.

10 evidence based tips to reduce belly fat

 

2. AVOID: TRANS FATS

These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in different studies.  A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat

 

3. NOT TOO MUCH ALCOHOL PLEASE

10 evidence based tips to reduce belly fat - calorie alcohol

 

4. HIGH PROTEIN DIET

And with diet I do not mean: lettuce all day. Diet is just your way of life, your way of eating foods. Protein is an extremely important nutrient for weight management. High protein intake increases the release of the fullness hormone PYY, which decreases appetite. Protein also raises your metabolic rate. Next to that it also helps you to maintain muscle mass during weight loss. Include protein in every meal, such as: fish, eggs, dairy, whey protein and beans.

10 evidence based tips to reduce belly fat - protein

 

5. REDUCE STRESS GIRL

Research shows that high cortisol levels increase appetite and drive abdominal fat storage.

6. EAT LESS SUGARY FOODS 

 

7. EAT LESS CALORIES AND VISIT THE GYM MORE OFTEN. TRACK YOUR CALORIES 

 

8. COOKING TIP: REPLACE COOKING FATS WITH COCONUT OIL

 

9. TRY INTERMITTENT FASTING 

This is also very good to boost your metabolism. Intermittent fasting is splitting your calorie intake. This can be done in different ways. For example, eating only 8 hours a day, consuming only 500-600 calories for 2 days in a week, a 24 hour fasting period for 1 or 2 days a week. This method is very effective for weight loss and other health benefits like preventing cancer, heart health, inflammation, ant-aging. Do some research what way works best for you.

 

10. EAT LESS REFINED CARBS 

In Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains

Let me know if you have questions about something. Love, Rosalie

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