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
New research suggests that dieting is not necessarily the best way to burn fat. When you reduce your overall intake of food, your body responds by slowing down your metabolism, which will mean you will slow down the speed at which you lose the fat too. It is much better to pile your plate with vegetables and other high fibre foods and reduce the amount of unhealthy, high calorie food that you eat. That means you will still feel full, but you will be consuming less calories.
2. Eat smaller meals, more often
Next good tip on how to lose body fat is to eat smaller meals, but more often. Every time you eat something, the rate of your metabolism starts to rise and you burn up calories. If you eat small meals regularly, you keep your metabolism working at a steady rate and it will be burning off calories for you all day long. Most experts agree that eating small meals and healthy snacks throughout the day is far better for you, than eating one or two very large meals.
3. Gain muscle, lose fat
While you are working on losing body fat, don’t forget to continue work on building up your muscles, because muscle building uses up 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 fitter, leaner look.
4. Keep on the move
Any type of movement of your body uses up energy and burns off calories and experts are now suggesting that something as simple as fidgeting in your seat could be a way to avoid obesity. Whether you become a fidget or a pacer, so long as you don’t stay seated all day long and you keep moving, it will help you burn off more fat.
5. Eat more protein
Another good tip on how to lose body fat is to eat more protein. You will need protein to build up the muscle mass in your body, and research has shown that protein can boost the post-meal burn off of calories by up to thirty five percent. Increase the amount lean meat, nuts and of low-fat dairy foods you eat. The recommended amount of protein for a woman who is working out regularly is approximately 1 gram per pound of body weight.
6. Chew your food more
Next great tip on how to lose body fat is to chew your food more. Most people eat their food far too quickly and they don’t chew it enough, before they swallow. If you slow down at meal times, you will eat less, because your body gets more of a chance to tell you when you have eaten enough. In one study, researchers found that people who chew their food thoroughly ate 12 percent less than those people who rushed their meals.
7. Spice up your meal
Adding chillies, or peppers to your food can give you a metabolism boost of up to twenty percent. The capsaicin that is found in chillies and hot peppers heats up your core body temperature and causes a nervous reaction, similar to the fight flight reaction. The body’s response to this is to speed up the rate of your metabolism, which will speed the rate of fat loss.
8. Drink a glass of water before each meal
Water doesn’t have any magical fat bring properties, but it will make you feel fuller quicker, 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 well hydrated, because people often confuse thirst for hunger.