5 Effective Tips To Reduce Belly Fat
One of the most common weight-loss questions trainers get asked is how an individual can lose stubborn belly fat. While exercise does play an important role, diet is arguably even more important. Of course, a balanced lifestyle with the combination of the two will get you the best results there are a few things you can do to aid the process along. Here are five effective tips to reduce belly fat.
Please remember to always advise your healthcare provider before trying anything new.
Consume Apple Cider Vinegar
Consuming a tablespoon of apple cider vinegar or even regular vinegar a day can help in decreasing body fat and subsequently reducing belly fat. A study conducted in 2009 saw that when obese individuals consumed 1-2 tablespoons of vinegar a day for 8-weeks, they showed “significant decreases in body fat” including visceral fat (the stubborn fat in your belly). The study also said the acetic acid found in vinegar may lead to weight loss as it suppresses fat accumulation. Try starting your day with a tablespoon of apple cider vinegar mixed in with a warm cup of water.
When it comes to ditching the belly fat, cardiovascular activities are more effective than weight or resistance training. Cardio leads to weight loss, which in turn targets visceral fat. A 2011 study conducted by Duke University concluded that jogging about twelve miles a week will aid the process of losing belly fat.
Get A Proper Amount of Sleep
Sleep can have a huge impact on our overall health including the way that our body stores fat. In a study conducted by Wake Forest University in 2010, it concluded that getting five hours or less of sleep per night leads to an increase in visceral fat. So how many hours per night do you need? As we’re sure you know, the general consensus is eight hours with some people needing slightly less and others more. Lack of sleep can also lead to weight gain as it increases one’s hunger and sugar cravings. It is also important to go to sleep and wake up around the same time every day as studies show that individuals who do this, also have lower levels of body fat compared to those who don’t.
Load Up On Catechins
Catechins are an antioxidant that can help when it comes to losing belly fat. The antioxidant can be found in green tea, apples, blueberries, red wine, pears, cherries and dark chocolate to name a few. A study illustrated that when people consumed 625 mg a day (2-3 cups of green tea), they increased their chances of losing belly fat (moderate exercises).
Substitute With Coconut Oil
Cooking with coconut oil may help to boost your metabolism and decrease the amount of fat your body stores. This is also effective when you consume coconut oil. One study suggests that consuming 2 tablespoons of coconut oil a day can lead to the loss of belly fat. The study was conducted over a twelve week period, where obese men consumed 2 tablespoons of coconut oil daily without changing their exercise routines or eating habits and lost 1.1 inches from their waists.