Having deal weight does not necessarily equal healthy. Many ideal weight people have the metabolic problems associated with obesity.That’s because the fat under the skin is actually not that big of a problem . It’s the fat in the abdominal cavity, the belly fat, that causes the biggest issues.
If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it. Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure. Belly fat can be one of the most frustrating things imaginable. However, there are scientifically proven ways to get rid of belly fat without sweating it out! Here are the secrets:
1. Sleep Well
If you’re among the group who sleep less than six hours a night, here’s one simple way to whittle your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30% more likely to gain 30 or more pounds than those who slept seven hours. The National Institutes of Health suggest adults sleep seven to eight hours a night.
2. Increase Protein Intake
Protein is the most significant macronutrient when it comes to losing weight. Increasing protein intake increases your metabolism as well as helping to maintain muscle mass. Your body burns more calories when you eat protein than when you digest fats or carbs.
A study showed that protein was linked to significantly reduced risk of belly fat gain over a 5 year period. Supplements like Herbalife Formula 1 shake and Formula 3 Protein are a convenient way to boost your total protein intake.
3. Eat Foods Rich in Omega-3
If you are suffering from excess belly fat, you may want to increase your fish oil intake. Fish oils contain a fatty acid known as Omega-3 which cannot be produced by the body and must therefore be taken in through food. Omega-3 has a range of health benefits and may help against inflammation, coronary heart disease, cancer and also helps increase overall fat loss, even though no supplement specifically targets the belly.
4. Consume Fiber-Rich Foods
Research on overweight Latino/American boys and girls ages 11 to 17 found that increasing their intake of dietary fiber over a two-year period resulted in major decreases in the amount of fat around their waists. By contrast, adolescents whose fiber intake fell saw their bellies expand.
5. Consume Piperine (found in black pepper)
A powerful compound found in black pepper, piperine has been used to treat multiple health conditions including inflammation and tummy troubles. New research has found that piperine may decrease inflammation and interfere with the formation of new fat cells—a reaction known as adipogenesis.
6. Eat Nuts
I know a lot of people shy away from nuts because of the high amount of fat and calories. If you’re one of these fat-phobics…STOP! Healthy fat is good! Healthy fat will help you live lean! Nuts are loaded with healthy fats! These healthy fats play a huge role in losing weight and living lean. Why?
Because they help stabilize blood sugar and keep you feeling full (i.e. controlling your appetite). These two things will ultimately lead you down the road of losing your belly fat and unleashing those sexy abs!
7. Eat Dark Chocolate
Research now shows that eating moderate amounts of dark chocolate can reduce overall body fat and shrink the waist. A study among women with normal weight obesity (skinny fat syndrome) who ate a Mediterranean diet that included two servings of dark chocolate each day showed a significant reduction in waist size than when on a cocoa-free meal plan.
Researchers say it has to do with the flavonoids, heart-healthy compounds in chocolate that have important antioxidant and anti-inflammatory properties. Just be sure you’re reaching for a bar with at least 70 percent cacao, and stay away from the “alkalized” stuff, which has a significantly reduced flavonoid content.
8. Drink Green Tea
Green tea and weight loss are a natural pair. Sipping on green tea throughout the morning has proven to whittle your waist, but too much coffee has the opposite effect. What makes green tea so waist friendly are compounds called catechins, belly-fat crusaders that blast adipose tissue by revving the metabolism, increasing the release of fat from fat cells (particularly in the belly), and then speeding up the liver’s fat burning capacity.
In a recent study, participants who combined a daily habit of 4-5 cups of green tea with a 25-minute sweat session (or 180 minutes a week), lost 2 more pounds than the non tea-drinking exercisers. Meanwhile, a research team in Washington found that the same amount of coffee (5+ cups/day) doubled visceral belly fat.