Belly fat is the most harmful fat in your body, linked to many diseases. Here are 8 simple ways to lose belly fat that are supported by science.
1. Crowd out the calories
Dieting is not necessarily the best way to burn fat. When you reduce your overall food intake, your body will respond by slowing down your metabolism, which means you will also decrease the rate at which you lose fat. You’re better off filling your plate with vegetables and other high-fiber foods and reducing the amount of unhealthy, high-calorie foods you eat. That means you will still feel full but will consume fewer calories.
2. Drink a glass of water before each meal
Water doesn’t have any of those magical fat-giving properties, but it will make you feel full faster, if you drink a glass of water before every meal. Nutritionists recommend that a good way to lose weight is to drink more water and stay hydrated, because people often confuse thirst with hunger.
3. Eat smaller meals, more often
The next great tip on how to lose body fat is to eat smaller, but more frequent meals. Every time you eat something, your metabolic rate starts to increase and you burn calories. If you eat small frequent meals, you keep your metabolism working at a steady rate and it will burn calories for you throughout the day. Most experts agree that eating several small meals and healthy snacks throughout the day is much better for you than eating one or two large meals.
4. Spice up your meal
Adding chili or chili peppers to your food can boost your metabolism by up to 20 percent. The capsaicin found in hot peppers and chili peppers will heat up your body temperature and trigger an anxiety response, similar to the fight response. Your body’s response to this is to speed up your metabolism, which in turn accelerates fat loss.
5. Keep on the move
Any kind of body movement uses energy and burns calories, and experts are now suggesting that something as simple as fidgeting could be a way to avoid obesity. Whether you become a worrier, as long as you don’t sit around all day and keep moving, it will help you burn more fat.
6. Eat more protein
Another great tip on how to lose body fat is to eat more protein. You’ll need protein to build muscle mass, and research has shown that protein can boost post-meal calorie burn by up to 35%. Increase the amount of lean meats, nuts, and low-fat dairy foods you eat. The recommended amount of protein for a woman who regularly exercises is about 1 gram per pound of body weight.
7. Gain muscle, lose fat
While you’re working to lose body fat, don’t forget to continue building your muscle, as muscle building uses calories that would otherwise turn into fat. Working your major muscle groups at least twice a week will help you burn calories and give you a slimmer look.
8. Chew your food more
The next great tip on how to lose body fat is to chew your food more. Most people eat their food too quickly and they don’t chew it well before swallowing. If you slow down with your meals, you’ll eat less, as your body has more of a chance to tell you when you’ve had enough. In one study, researchers found that people who chewed their food thoroughly ate 12% less than those who rushed to eat.
Stay happy and healthy!
