It’s no secret that you worked hard to achieve that marshmallowy midsection. It’s easy to gain weight and challenging to lose it because of stressful days at work, eating too many cheat meals, and finding reasons to skip exercises for a few days, weeks, or even months.
The danger of developing cardiovascular disease, diabetes and dying prematurely increases as you see your trunk bulge into a complete Buddha belly. If you follow these top belly fat-fighting methods, you can lose as much as two inches off your stomach in as little as two weeks, so reducing weight doesn’t have to take forever. Are you worried that becoming older will prevent you from losing weight?
By following these guidelines, you reduce your chance of developing a chronic illness and start seeing results from losing belly fat right now.
Stay away from Hydrogenated oils
Trans fats on the plate are like a hidden bomb that explodes in your stomach and destroys all your hard work to get a flat stomach. Consuming trans fat in products that list partly hydrogenated oils as an ingredient can raise your risk of developing obesity, high cholesterol, and cardiovascular disease. Indeed, a six-year study by scientists at Wake Forest University found that monkeys fed a diet containing 8% trans fat accumulated 7.2% more body fat than those on a diet rich in monounsaturated fat.
Spice up your meals with garlic
Losing belly fat may be as simple as adding more garlic to your diet. According to research conducted in South Korea, mice fed a high-fat diet supplemented with garlic shed much more weight, and belly fat than mice fed the same diet without garlic. Plus, they enhance their liver function, making it less challenging to maintain a healthy weight and speed up their metabolism over time.
Eat more fibers
The quick fix for a flatter stomach? Consuming large quantities of dietary fiber. When counting calories, people often avoid adding carbohydrates to their diets. However, including the appropriate kinds of carbohydrates — ones high in fiber — in your diet can help you lose inches quickly. For example, a five-year study conducted by scientists at Wake Forest Baptist Medical Center indicated that an increase of 10 grams per day in soluble fiber was linked with a 3.7% reduction in harmful visceral fat. Those who participated in physical activity lost twice as much fat during the same time period.
Wake up early
Avoid letting the extra time in bed prevent you from reaching your flat-belly goals. Though obtaining a good night’s rest will assist rev your metabolism, staying in bed late might cancel out the positive effects of your extra shut-eye. One study found that people who slept in till 10:45 a.m. consumed roughly 250 more calories than early risers did throughout the day while eating about half as many vegetables and fruits.
Even worse, they consumed more fast food high in sodium, sugar, and trans fats than early risers. Scientists at Northwestern University discovered that those whose bodies were exposed to sunshine for even a brief time in the morning had lower body mass indexes than those exposed to light later in the day.
Eat a handful of nuts
Get a little crazy if you want to get your body in shape faster. Nuts may have a high-fat content, but just this fat renders them effective in the fight against belly fat. A 28-day study conducted by researchers at Reina Sofia University Hospital found that people who ate a diet high in monounsaturated fats, such as those found in nuts, experienced less abdominal fat gain and more significant improvements in insulin sensitivity than those who ate a diet high in saturated fats.
Go to the gym
How often do you hit the gym? Resistance exercise may be the answer if you want to eliminate abdominal fat quickly. Weight training dramatically lowered the incidence of abdominal obesity in adult males during a multi-year trial period, but the same amount of cardio had no effect. This finding came from the Harvard School of Public Health. Even only 16 weeks of weight training can increase your metabolic rate by 7.7 percent, according to a study by the University of Maryland, making it simpler to shed those excess pounds.
Cherish the berries!
You can quickly and easily reduce your waistline by switching from refined sugar to berries to fulfill your sweet taste. Antioxidants included in berries aid the body as a whole. A study by the University of Michigan found that rats fed a diet high in berries had significantly less belly fat than those fed a control diet. Antioxidant resveratrol, found in berries including blueberries, strawberries, blackberries, and raspberries, has been related to decreased belly fat and a lower risk of dementia.
Replace ketchup with salsa
Although delicious, ketchup can seriously undermine your efforts to shed pounds. There can be as much as four grams of sugar in one tablespoon of ketchup, and it has very few other nutritional similarities to the vegetable from which it is produced. Lucky for you, switching from ketchup to salsa is a quick and easy way to lose belly fat.
Study results from China Medical University in Taiwan link the consumption of lycopene-rich fresh tomatoes like those used in salsa to decreases in body fat percentage and waist size. Capsaicin, found in peppers like jalapenos and chipotles, can help speed up your metabolism, so have a spicy salsa if that’s your thing.
Capture some Vitamin D
Even while no one would ever recommend tanning beds for health reasons, spending time in the sun can be an effective way to trim down quickly. After increasing their vitamin D consumption, experts at the Fred Hutchinson Cancer Research Center discovered that overweight women aged 50–75 who basked in the so-called sunshine vitamin lost more weight and body fat than those who did not. Use sunscreen religiously, and give yourself no more than 15 minutes a day in the sun without it.
Eat more sprouted bread
While it’s commonly believed that you should avoid bread to reduce abdominal fat, some types of bread may help. For those who like carbohydrates but are concerned about their waistlines, shifting to sprouted bread may be a good solution because of the inulin found in these grains. A report published in Nutrition&Metabolism indicated that pre-diabetic study individuals who consumed inulin lost much more weight and belly fat than study subjects whose diets did not contain this healthful prebiotic fiber.
Sweeteners are no longer welcome
A lot of individuals use artificial sweeteners in a misleading effort to lose weight, but research shows that they make you hungrier and make it harder to lose weight in the long run. Researchers at Yale found that artificial sweeteners were associated with an elevated risk of abdominal weight gain and obesity, probably because they mimic the effects of sugar on hunger and insulin levels.
Increasing the intensity of your workout will get you results far more quickly than enduring another interminable session. Adult male study respondents at McMaster University in Ontario who exercised intensively for one minute showed equal respiratory and metabolic improvements to those who exercised at a slower pace for nearly an hour, so forget about slow and steady if you want to melt through that belly fat.
Don’t stop eating grains
You can quickly lose the extra weight around your body’s middle area without resorting to a low-carb diet. The consumption of other whole grains may even speed up the process. Those who consume three or more daily portions of whole grains may have a 10% reduction in visceral body fat, the type of fat that increases the risk for chronic diseases such as diabetes, high blood pressure, and heart disease, according to research conducted at Tufts University.
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