Avoid foods contain trans fat
Trans fats are created by pumping hydrogen into unsaturated fats,such as soybean oil. They are found in some spreads and also often added to packaged foods.
Whether or not you are trying to lose weight, limited your intake of trans fat is a good idea.
To help reduce belly fat and protect your health,read ingredient labels carefully and stay away from products that contain trans fats. these are often listed as partially hydrogenated fats.
Eat high protein diet
Protein is a extremely important nutrient for weight control. high protein intake increases the release of the fullness hormone.protein also raises your metabolic rate and helps your retain muscle mass during weight loss.
Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet.
Reduce your stress level
Research shows that high cortisol levels increase appetite and drive abdominal fat storage.
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol. woman who already have a large waist tend to produce more cortisol in response to stress.
To help reduce belly fat, engage in pleasurable yoga or meditation can be effective methods.
Stress may promote fat gain around your waist. minimizing stress should be one of your priorities if you are trying to lose weight.
Don’t drink to much alcohol
Research suggests that too much alcohol can also make you gain belly fat.
Alcohol can have health benefits in small amounts but is seriously harmful if you drink too much. cutting back on alcohol may help reduce your waist size. you don’t need to give it up altogether but limiting the amount you drink in single day can help.
if you need to reduce your waistline, consider drinking alcohol in moderation or abstaining completely.
Drink green tea
Green tea is a exceptionally healthy beverage. it contains caffeine and the antioxidant epigallocatechin gallate.
Regularly drinking green tea has been linked to weight loss, though its probably not effective on its own and best combined with exercise.
Stop drinking fruit juice
Fruits juice provides vitamins and minerals, its just as high in sugar as soda and other sweetened beverages. drinking large amounts may carry the same risk of abdominal fat gain.
To help reduce excess belly fat, replace fruit juice with water and iced tea or sparkling water with a wedge of lemon.
Consider avoiding all sources of liquid sugar to increase your chance of successfully losing weight.
Eat fish every week
Fish are incredibly healthy. they are rich in quality protein and omega-3 fats that protect you from disease.
studies in adults and children with fatty liver disease show that fish oil supplements can significantly reduce liver and abdominal fat.
Aim to get 4 serving of fatty fish per week.
Get plenty of restful sleep
Sleep is important for many aspects of your health, including weight. studies show that people who don’t get enough sleep tend to gain more weight.
A 20 years study in more than 80,000 woman found that those who slept less than five hours per night were significantly more likely to gain weight than those who slept seven hours or more.
Sleep deprivation is linked to an increased risk of weight gain. getting enough high quality sleep be one of your main priorities if you plan to lose weight and improve your weight.
Perform resistance training
Resistance training also known as weight lifting training, is important for preserving and gaining muscle mass.
Based on studies in people with prediabetes.
In fact, one study in over weight teenagers showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat.