Although a little amount of fat in the body is important for overall health, excess fat may hurt life expectancy and well-being, particularly when it accumulates around the middle.
Not only does visceral fat make it harder to zip up your clothes, but it also raises your risk of cardiovascular disease, hypertension, and types 2 diabetes, even if you’re not obese.
To help you get rid of the hazardous fat around your waist, we polled some of the greatest fitness and nutrition experts as well as went through scientific publications to identify the most efficient techniques to shed those love handles and trim your core.
From the meals you should consume to the daily activities that make a big impact, here’s how you can reduce your stomach right now.
1. Eat Kale like a dinosaur
Millions of people throughout the world have praised and adored Kale. Dinosaur kale, also known as black or lacinato kale, is a great option if you don’t find kale salads thrilling.
Sweeter and softer than typical spinach, its dark, curled leaves provide the same satiety-boosting fiber and other nutrients that may switch off your belly-fat genes and contribute to speedy weight reduction.
2. Use a dash of cinnamon
Polyphenols, the potent antioxidants found in cinnamon, have been shown to increase insulin sensitivity and change body composition.
But that’s not all: In rats given a sugar-enriched diet, the strong spice was demonstrated to prevent weight growth and visceral fat.
Adding cinnamon to your coffee or porridge might help if you’ve been struggling to avoid sugary treats.
3. Add cayenne to your cooking
For this last spice, we don’t recommend adding it to your morning cup of Joe. Adding a dash of cayenne pepper to Mexican foods has been linked to a reduction in belly fat when consumed regularly.
One group of experts believes that spice may have a calming effect on the stomach. Study participants who ate spicy appetizers ate 200 fewer calories at subsequent meals than those who did not eat spicy appetizers.
Some popular spicy sauces include capsaicin and may contribute over 20% of your daily salt intake with only a few shakes. Season grilled fish, meats, and eggs with a sprinkle of cayenne for a less intense, salt-free heat.
4. Eat nuts like a chipmunk
It is the omega-3 fatty acids in fatty fish that play an important role in lowering abdominal fat accumulation and keeping us full and pleased at the same time.
But fortunately, you don’t need to eat a whole fillet or even turn on the stove to gain the advantages of their stomach-flattening properties. ALA (alpha-linolenic acid), a form of omega 3, may be found in only 1/4 cup of walnuts.
It has also been shown that walnuts may lower blood pressure and reduce inflammation in the blood vessels during times of stress. These overnight oats recipes can help you lose weight fast if you add them to them!
5. Raspberries are your closest allies
Though little, raspberries pack a powerful punch—consider them nature’s miracle weight reduction supplement. Additionally, they contain more fiber and liquid than other fruits and contain ketones, antioxidants that may assist in weight loss attempts by burning fat cells by incinerating them. Polyphenols, potent natural compounds that have been demonstrated to reduce the production of fat cells and zap belly fat, are also found in raspberries.
6. Enjoy a Blueberry Blast
The humble blueberry is finally getting the recognition it deserves—and it’s time to start including it in your diet. What’s so special about them? According to University of Michigan researchers, blueberries may help you shed persistent belly fat by activating your get-lean genes.
Compared to the control group, blueberry-enriched rats demonstrated a substantial reduction in belly fat after a 90-day study. But wait, there’s more! Additionally, the fruit includes substances that prevent and reverse the deterioration in memory and motor coordination that occurs as people become older.
If you’d want to learn more about reducing your waistline, have a look at these fat loss ideas!
7. Oat bran is a great source of fiber, so stock up on it!
If you’ve been eating oatmeal for breakfast, it’s time for an update. Oat bran, on the other hand, takes oatmeal to a whole new level with 12 grams of protein and 8 grams of fiber per cup.
For the same amount of calories, it provides 20 grams of muscle-building protein and 18 grams of fiber. And it’s excellent news for your stomach, too.
Don’t ruin it by sprinkling it with brown sugar or syrup. Cinnamon and low-fat milk are the perfect complement.
8. Keep some pickles on hand
Pickles are low in calories, high in fiber, and slathered in vinegar—all of which is excellent news for your waistline. You may eat three or four huge pickles for less than 100 calories, and you’ll feel full and satisfied for less than 15 calories each! To lose weight, dieters must consume substantial meals and snacks. But how does vinegar fit into this equation?
Pickled cucumbers may be added to sandwiches and burgers, or eaten on their own, to boost your self-esteem.
9. Use coconut oil in your cooking
When it comes to slimming down, nothing beats Zumba. Coconut oil is the answer. Just 2 tablespoons a day lowered waist circumference by an average of 1.1 inches in month-long research in Pharmacology.
Coconut oil’s medium-chain triglycerides are what sets it apart from other fats. Coconut oil, unlike animal sources of saturated fat, does not seem to elevate cholesterol and is more likely to be burnt as energy rather than stored as blubber.
It’s a near-identical caloric replacement for olive oil at 117 calories per tablespoon. Coconut oil has a high smoke point, which makes it ideal for a wide range of dishes, from eggs to stir-fries.
10. Visit the water cooler regular
In addition to keeping you up to date on the latest news, your workplace water cooler may also help you lose weight—especially if you fill your cup before you eat.
To lose weight, drinking 16 ounces of water before each meal is beneficial, according to research from 2015.
Throughout the 12-week investigation, researchers gathered together 84 obese people. Afterward, individuals were randomized to one of two groups based on their weight reduction goals.
In the first group, participants were instructed to drink 16 ounces of water half an hour before each meal, whereas the second group was instructed to pretend that they were already full before consuming their meals.
After the trial, those who drank the most water dropped 9 pounds, while those who drank the least shed 3 pounds.
Drinking water before meals is an excellent weight management approach, according to the experts, since it increases satiety, making it simpler to eat sensibly.