Moderate-Intensity Continuous Training on Heart Rate Variability in Physically Inactive Adults, International journal of environmental research and public health, US National Library of Medicine, National Institutes of Health. The Effects of High-Intensity Interval Training vs.“Water, Hydration and Health”, Nutrition reviews, US National Library of Medicine, National Institutes of Health.“Weight-Loss and Maintenance Strategies” Weight Management: State of the Science and Opportunities for Military Programs, US National Library of Medicine, National Institutes of Health.Check out our editorial policy for further details. According to a recent study, too much sleep or a lack of it can lead to weight gain ( 16).Īrticles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Everyone needs six to eight hours of sleep. It increases bloating and pushes your body into starvation mode, a key for abdominal fat gain ( 15).Īdequate sleep is very important for weight management. On the contrary, skipping breakfast is a major blunder. Many people think that skipping breakfast helps with quick weight loss. PUFA help reduce inflammation in the body ( 14), thereby lowering the chances of accumulating abdominal fat. Include polyunsaturated fatty acids (PUFA) into your diet. Cinnamon: Cinnamon has the potential to prevent metabolic syndrome, which is often characterized by excess body fat around the waist ( 13).Cayenne pepper: The capsaicin found in peppers boosted metabolic rate modestly in a study conducted on mice ( 12).Ginger: Ginger has been found to reduce feelings of hunger and, thus, have the potential to aid in weight management ( 11).Garlic: A study conducted on mice found that garlic helped in reducing body weight ( 10).
You can consume the following foods to burn fat by boosting metabolism.: A study conducted at Yale University suggests a potential link between spikes in cortisol levels and abdominal fat ( 9). It also helps block cortisol, a hormone that is secreted by the body under stress ( 8). Vitamin C is important for the secretion of carnitine, a compound that helps the body convert fat into energy. Reduce your sodium intake to see a difference in your belly fat. Use honey or jaggery instead.Ĭonsuming a lot of salt causes water retention in the body ( 6), ( 7).
Ĭut down on sugar to reduce belly fat ( 5). Īlways carry a water bottle, and make sure you keep sipping water throughout the day ( 3).Īccording to recent studies, instead of working out for hours or running a few miles, doing short bursts of active exercises is very helpful in reducing stubborn fat ( 2), ( 4). Most importantly, skip takeaways and fast foods.
Follow a healthy and balanced diet with adequate macro and micronutrients. Reducing abdominal fat is 80% about eating the right food. Taylor: Last, but not the least, here are some other ways/tips that you may follow to reduce belly fat. Try half Turkish get up, ab wheel rollouts, and standing band rotations to get a flat belly you always dreamed of.
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