Let’s be honest: Indulging in too many cheat meals, stressful days at the office, or finding excuses to skip a day, week, or even month’s worth of workouts are making it easy to pack on the pounds and making it difficult to get rid of them.
That extra junk around your trunk puts you at an increased risk for diabetes, heart disease, and premature death. Fortunately, with these 12 belly fat-fighting tips, you can lose two inches off your waistline in two weeks! So, with these belly fat-fighting tips you get a healthier body and slimmer waist, but you need to include in your lifestyle as of now!
1Start Your Day Early
One study shows the late sleepers who snoozed past 10:45 in the morning ate nearly 250 more calories over the day, despite eating half as many veggies and fruits as those who woke up earlier. To make things even worse, they ate more sugary, salty, and trans fat-laden fast food than their early bird counterparts. Also, researchers at Northwestern University have demonstrated the individuals exposed to just a short period of early morning sunlight had lower BMIs than those who woke up later. So, according to them, if you head out of the house early, you’re up for an extra metabolic boost.
2Score Some Rays
Getting some natural sunlight can help you get rid of the extra inches on your belly in a hurry. Researchers at the Fred Hutchinson Cancer Research Center discovered the vitamin D-deficient overweight women between 50 and 75 who increased their intake of the sunshine vitamin eliminated more body fat and weight than those who didn’t. But, make sure to limit your time spent on the sun to 15 minutes a day for safety reasons.
Snacking on veggies is one of the easiest ways to get rid of the unwanted belly fat, as well. According to a study published in the Journal of the Academy of Nutrition and Dietetics, choosing non-starchy vegetables, like cucumber, cauliflower, and broccoli, as snacks helped overweight kids decrease 17% of their visceral fat, simultaneously improving the insulin sensitivity over a five-year period.
4Choose Sprouted Bread
Choosing the right bread may actually expedite the process of losing those extra inches. Switching to sprouted bread can help out get the carbs without going up a belt size, due to the inulin content of sprouted grains. A study published in Nutrition & Metabolism discovered the pre-diabetic study participants in whose diets an inulin was included, eliminated more belly fat and weight than the individuals whose meal plans didn’t include this healthy fiber.
5Switch Ketchup For Salsa
Ketchup, loaded with sugar (4 grams per tablespoon), is saboteur when it comes to your weight loss efforts. Luckily, switching it to salsa can help you burn that belly fat fast. Salsa is made of fresh tomatoes, loaded with Lycopene. A study at China Medical University in Taiwan connects Lycopene to reductions in both waist circumference and overall fat.
6Eat More Berries
Choose berries to satisfy your sweet tooth instead of some refined sugar, and enjoy a slimmer waistline in short time. A study conducted by the University of Michigan shows rats given a berry-rich diet eliminated a significant proportion of their belly fat when compared to a control group. Berries like raspberries, blackberries, blueberries, and strawberries are full of Resveratrol, an antioxidant pigment that connected to reductions in belly fat.
7Bring out Some Nuts
You have to get a little nutty to get your body in shape. Yes, nuts are high in fat, but that fat makes them powerful against the ballooning belly. In fact, a study from Reina Sofia University Hospital showed study participants who consumed a diet rich with nuts which are full of monounsaturated fats, in 28 days gained less belly fat than those saturated fat-consuming counterparts.
8Add Garlic to Your Food
Flavouring your food with garlic means a lot less weight around your belly. A Korean study demonstrated mice given a high-fat diet supplemented with garlic lost more weight and abdominal fat than those who ate only fatty foods. Plus, they also improved their liver health, making it easier burn off the excess fat and to stay healthy.
9Choose Fish Over the Usual Proteins
If you want to lose weight fast, fill up on fish. A study published in Obesity shows participants who added omega-3 fatty acids, like those in fish, to their diets eliminated more weight than those who skipped them. Always keep in mind, a fish is lower in calories than an equivalent amount of chicken or beef.
10Make Calcium Your Friend
Say cheese! Including calcium in your diet could be the key to finally getting that flat stomach you’ve always dreamed of! Over one year, researchers at the University of Tennessee, Knoxville discovered the obese female participants who increased their calcium intake got rid of 11 pounds of body fat. Try to mix it up with dairy sources, calcium-rich leafy greens, fatty fish, seeds, and nuts to keep your calcium choices healthy.
If you want to get rid of that belly fat fast, resistance training might be necessary. A study from the University of Maryland discovered that only 16 weeks of weight training boosted participants’ metabolic rates by a whopping 7.7 percent, making it easier to get rid of the extra inches around your middle.
12Hit the Track
Even if you jog a few times a week can blast through that belly fat, you don’t have to be the next Usain Bolt! You can enjoy great belly-slimming results from hitting the track now and then. A research conducted at Duke University Medical Center discovered the overweight adult participants who jogged 12 miles a week, in an eight-month period, lost the most belly fat and burned 67%more calories than participants who did the same amount of resistance work, or a combination of resistance exercise and cardio.