When you are in the middle of a big weight loss and health and fitness journey, it can be very easy to get in the mindset that achieving success is all about overcoming the mental obstacles in your way. Sure, finding the right motivation and determination is super important, as well as being emotionally stable enough to make a positive impact, but what you shouldn’t forget also is that at the end of the day, losing fat and dropping those pounds is all down to science! Here are some scientific hacks to lose belly fat.
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1. Fibre
Make sure to up your intake of fibre. Fibre does a great job of absorbing water in your system, forming a gel that helps to slow down food as it passes through your digestive system, keeping you fuller for longer and reducing the risk of bloating.
Increasing dietary fibre can also aid in the regulation of blood sugar levels, which is significant because spikes in blood sugar can lead to increased fat storage, particularly around the midsection. Foods rich in high-quality fibre, such as vegetables, whole grains, legumes, fruits, and seeds, not only provide satiety but also come packed with essential nutrients aiding in overall health and weight management. Moreover, as fibre-rich foods require more chewing, this can naturally help you eat more slowly, thus giving your body the time to signal when it's full and reducing the likelihood of overeating.
2. No Trans Fats
You should be avoiding trans fats at all costs, because they are the key culprit for the developing and maintenance of belly fat. You will find trans fats in all of your favourite junk foods and processed foods, so it’s just a matter of educating yourself and finding healthy alternatives.
Trans fats are also known to raise bad cholesterol and lower good cholesterol, which further contributes to the risk of developing heart disease. Be vigilant when reading labels, and look for healthier options that use unsaturated fats like olive oil or coconut oil. Avoiding these fats is not just about reducing belly fat, but also about improving your overall health and reducing the risk of chronic diseases. Your body, and especially your midsection, will thank you for making the switch to better fats.
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3. Booze
Do your best to cut out most of the alcohol from your weekly routine as it is one of the number one culprits of hidden calories in a diet. Research has connected the amount of alcohol a person drinks to how much belly fat they have, so the less booze you consume, the less of a tyre you will grow!
4. Green Tea
Swap that booze out for green tea! Green tea is a wonderfully healthy beverage filled with antioxidants that make you healthier overall and also speed up your metabolism. Obviously, the faster your metabolism is, the more efficiently you will burn calories and fat cells.
Additionally, epigallocatechin gallate (EGCG), a powerful compound in green tea, not only enhances your body's ability to burn fat but also may target belly fat specifically. Research suggests that consuming green tea—particularly before workouts—can increase fat burning during exercise. So, instead of sipping on sugary drinks or alcohol, enjoy a warm cup of green tea in the morning or before your exercise routine to give your belly fat-fighting efforts an extra boost. Plus, the soothing qualities of green tea can help reduce stress, which is often linked to weight gain.
5. Intermittent Fasting
Fasting to the point of starving yourself is never a healthy thing to do, and not something I would recommend. Intermittent fasting, however, like the five-two diet, can be a really helpful way of eating to boost your metabolism and get your body to start eating its stored amounts of fat instead.
Intermittent fasting isn't just about skipping meals; it's a structured plan that alternates between periods of eating and fasting. Strategies such as the 16/8 method, where you eat during an 8-hour window and fast for 16 hours, can enhance hormone function to facilitate weight loss. Studies show that this type of fasting can reduce belly fat by 15-30% over 6-24 weeks. Remember to listen to your body, stay hydrated, and focus on nutrient-dense foods during your eating windows to maximize the benefits without sacrificing nutrition.
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6. Probiotics
The healthier your digestive system is, the more efficiently it will break down and burn foods and energy. A simple way to stay on top of your digestive health is to eat foods rich in probiotics like yoghurt and kefir. The good bacteria will work wonders on your insides!
7. Apple Cider Vinegar
Get aboard the apple cider vinegar train! It is a super powerful weight loss aid because the acetic acid it contains has actually been proven to reduce belly fat. In some cases, you can lose up to half an inch on your waist in 12 weeks just from apple cider vinegar!
Apple cider vinegar isn't just a trendy kitchen staple; it's a metabolic marvel. Incorporating it into your daily diet can boost your metabolism, promoting a more efficient fat-burning process. All it takes is a simple splash in your water or drizzled over a salad. Its tangy taste is an acquired one, but the potential health benefits are worth the palate adjustment. Remember to dilute it to protect your teeth and stomach lining, and as with all good things, moderation is key to avoid any adverse effects.
8. Fish
Add more fish to your diet; you should be aiming to have it as your main meal ingredient at least three times a week. The omega 3 fatty acids in fish like salmon, tuna, and mackerel can be really effective in speeding up metabolism and reducing visceral fat.
9. Cardio
If you are only going to take up one form of exercise, make it cardio right now. Cardio is the holy grail of belly fat reducing because getting your heart rate up and pumping is the best way to burn calories.
