13 Ways to Lose Stubborn Belly Fat For Good
There’s a reason people are obsessed with apple cider vinegar for weight loss. Some research shows that it may have very modest weight loss benefits. For instance, in one 2009 study, researchers had 144 obese adults drink a placebo or 1 to 2 tablespoons of apple cider vinegar (ACV) daily for 3 months. They found that people who downed 2 tablespoons lost nearly 4 pounds, while those who sipped on 1 tablespoon dropped 2.5 pounds. The placebo drinkers? They actually experienced a small weight gain.
“One theory is that the acetic acid in the vinegar produces proteins that burn up fat,” explains Pamela Peeke, MD, MPH, professor of medicine at the University of Maryland and author ofFight Fat After 40.
But again, there are very few solid studies that deem apple cider vinegar as a magical weight loss elixir. The drink can, however, be a decent addition to your routine if you’realreadyeating healthy and exercising frequently. Some research shows that people who sip on ACV may experience smaller blood sugar spikes after they eat, which can help you manage cravings. If you can stand the taste and want to try it, just be sure to dilute a tablespoon or two in 8 ounces of water, since ACV has a high acidity that can burn your throat and damage your teeth.
Get fussy about fiber
As in, make sure you’re eating a lot of it. In a 2012 study published inObesity, people who increased their soluble fiber intake by 10 grams a day (which you can easily get in 1/2 cup of black beans and a small apple) reduced visceral fat by nearly 4 percent after five years.
But you’ll likely experience some benefit before then. Fiber helps slow down your digestion and requires more chewing, , keeping your hunger in check throughout the day. One small study published inFood & Nutrition Researchactually found that men who ate meals rich in high-fiber foods, like beans and peas, felt more satisfied than those who focused only on protein-rich foods, like pork and veal. Adult women should aim to eat 25 to 28 grams of fiber per day.
Skip the booze
To lose weight, you simply have to consume fewer calories—but that can be tough when feelings of hunger start creeping in. One good plan of attack: ditch the empty calories that don’t serve your goals so you can make more room for the foods that do. This includes all sugary drinks (like soda), but booze is a big one.
Research finds that drinking frequently—even if it’s a moderate amount—can set you up for excess pudge. Not only do the beverages themselves contain unnecessary calories, but once you start sipping too much, your inhibition also plummets, according to one 2019 study. The result? You’ll have a hard time resisting that late-night slice of pizza.
Cook your own meals
Spending more time in the kitchen can help you shed belly fat, as long as you’re cooking with the right foods, according to one 2019 study. After analyzing data from more than 11,000 men and women, UK researchers found that people who ate more than five homemade meals per week were 28 percent less likely to have a high body mass index, and 24 percent less likely to carry too much body fat than those whole only downed three meals at home.
The researchers explain that people who cook their own meals may simply have other good-for-you habits, like exercising more. However, they concluded that home cooks simply ate more fruits and vegetables (along with a wider variety of foods), have healthier methods of prepping their food, and splurge less on foods high in calories and sugar. No clue where to start? Try these 25 high-protein chicken recipes for weight loss.
Try intermittent fasting
Intermittent fasting has blown up in the past year, but scientists are just starting to figure out how it can help you lose weight. In one study from the University of Illinois at Chicago, researchers compared obese people in a traditional weight loss group and fasting group. For the experiment, the calorie-restricted group simply reduced the amount of calories they ate by 25 percent each day. The fasting group, however, alternated days: they ate 25 percent of the calories they needed one day between 12 and 2 p.m., and then had feast days the next, where they ate 125 percent of their required calories.
The conclusion? Intermittent fasting was just as effective for weight loss as daily calorie restriction. So if you struggle with daily food restriction, fasting might be an easier way to dial back the amount you’re eating without feeling completely deprived. Read more in-depth about how intermittent fasting works (and if you’ll be able to stick to it) here.
Video: The BEST Way to Lose Stubborn Belly Fat FAST
10 Fat-Burning Ingredients to Add to Your Smoothie
How to Plan for Retirement in Your 30s
Lucky Charms Cookies
Brown hair 101: Here’s everything you need to know about going brunette
How to Be Kind to Your Sister
How to Wear a White Blazer
ChicEats: The Mothers Day Gift Guide for the Foodie
How to Turn Salt Water Into Drinking Water
Eating Healthy: 5 Healthy Breakfasts You Can Eat at YourDesk
Now Playing: Make in India – Mining
Skin Cancer Symptoms: How Do You Know If It’s Skin Cancer
9 Surprisingly Healthy Superfoods
Traders and Company Solstice Cotton Tablecloth 109987SOL 109988SOL Size: 54 x 90
Jill Stuart Spring 2019 Makeup Collection
10 Ways to Build Positive Work Relationships and Work as a Team