Based on studies involving people with prediabetes , type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for belly fat loss 37 , In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat Strength training can be an important weight loss strategy and may help reduce belly fat.
Sugar-sweetened beverages are loaded with liquid fructose, which can make you gain belly fat. Studies show that sugary drinks lead to increased fat in the liver.
One week study found significant abdominal fat gain in people who consumed high fructose beverages 40 , 41 , Sleep is important for many aspects of your health, including weight. A year study involving more than 68, women found that those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night The condition known as sleep apnea , where breathing stops intermittently during the night, has also been linked to excess visceral fat If you suspect you may have sleep apnea or another sleep disorder, speak to a doctor and get treated.
Sleep deprivation is linked to an increased risk of weight gain. Getting enough high quality sleep should be one of your main priorities if you plan to lose weight and improve your health. Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key Keeping a food diary or using an online food tracker or app can help you monitor your calorie intake.
This strategy has been shown to be beneficial for weight loss 50 , In addition, food-tracking tools help you to see your intake of protein, carbs, fiber, and micronutrients. Many also allow you to record your exercise and physical activity. Keeping a food diary or using an online food tracker are two of the most popular ways to do this.
Fatty fish are incredibly healthy. Studies in adults and children with fatty liver disease show that fish oil supplements can significantly reduce liver and abdominal fat 54 , 55 , Eating fatty fish or taking omega-3 supplements may improve your overall health.
Some evidence also suggests it may reduce belly fat in people with fatty liver disease. Drinking large amounts may carry the same risk for abdominal fat gain An 8-ounce mL serving of unsweetened apple juice contains 24 grams of sugar, half of which is fructose To help reduce excess belly fat, replace fruit juice with water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime.
When it comes to fat gain, fruit juice can be just as bad as sugary soda. Consider avoiding all sources of liquid sugar to increase your chance of successfully losing weight. Drinking apple cider vinegar has impressive health benefits , including lowering blood sugar levels It contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies 60 , 61 , In a week controlled study in men diagnosed with obesity, those who took 1 tablespoon 15 mL of apple cider vinegar per day lost half an inch 1.
Taking 1—2 tablespoons 15—30 mL of apple cider vinegar per day is safe for most people and may lead to modest fat loss. However, be sure to dilute it with water, as undiluted vinegar can erode the enamel on your teeth. Apple cider vinegar may help you to lose some weight.
Animal studies suggest it may help to reduce belly fat. Probiotics are bacteria found in some foods and supplements. They have many health benefits, including helping improve gut health and enhancing immune function Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat.
Those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum , Lactobacillus amylovorus and especially Lactobacillus gasseri 65 , 66 , 67 , Probiotic supplements typically contain several types of bacteria, so make sure you purchase one that provides one or more of these bacterial strains.
Shop probiotic supplements online. Taking probiotic supplements may help promote a healthy digestive system. Studies also suggest that beneficial gut bacteria may help promote weight loss. Intermittent fasting has recently become very popular as a weight loss method. One popular method involves hour fasts once or twice a week.
Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period. Although certain modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects. Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Studies suggest that it may be one of the most effective ways to lose weight and belly fat.
Green tea is an exceptionally healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate EGCG , both of which appear to boost metabolism 71 , This is a BETA experience. You may opt-out by clicking here. More From Forbes. Nov 10, , pm EST. Nov 10, , am EST. Nov 9, , pm EST. Nov 9, , am EST. See all results matching 'mub'. Health News Are you left brained or right brained? Non-alcoholic fatty liver disease: Subtle signs you must never ignore.
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