“A combination of resistance and aerobic training will be beneficial to increase overall body strength and reduce total body fat,” said Lapaix. Strength training is also recommended at least twice a week. If you want to lose weight or achieve specific fitness goals, you may need to exercise more.

Eating enough protein during the day also keeps your mass metabolically active, even if you eat with a calorie deficiency. By failing your muscles through resistance training, you can even build muscle while burning belly fat by eating enough protein. Bioavailable protein sources include legumes, dairy products, game meat, lean eggs and shellfish. Phosphatidylserine Findings PS was probably not proposed to reduce stress and therefore visceral fat. 27 Caffeine It is unlikely that there is moderate evidence that caffeine suppresses appetite, which leads to weight loss, and temporarily increases the metabolism. 28.29 Capsaicin Not likely There are indications that capsaicin may temporarily increase metabolism.

Research shows that HIIT abdominal fat exercises help control weight and improve your overall physical condition. Hairston’s research shows that people who eat 10 grams of soluble fiber a day, without any other dietary changes, accumulate less visceral fat over time than others. That’s as simple as eating two small apples, a cup of green peas or half a cup of pintobones.

Prioritize lean proteins such as beef, turkey, eggs, fish, chicken and tofu. The popular “flat abdominal diets” include much of the wisdom found when eating a Mediterranean diet that helps everything from brain health to home health. The starting point for Biofit probiotic review both diets is eating foods rich in monounsaturated fatty acids, which can help reduce the storage of belly fat. Foods rich in MUFA include olive oil, nuts and seeds, avocodes and fish. Eating yogurt regularly has also proven helpful in reducing belly fat.

However, this does not translate into loss of belly fat.28 If you have just read this list and felt a big “womp woommp” of disappointment, we are not blaming you. To reduce belly fat, work regularly physically, follow a healthy diet and control your stress levels. You need to reduce total body fat to reduce belly fat, which can take several weeks to get remarkable results.

Or, for a double dose of belly fat blowing, season your food with hot pepper or chili. A compound in these herbs, called capsinoids, has been shown to be effective in reducing belly fat. A low-fat carbohydrate diet can improve artery function, according to a 2012 study by Johns Hopkins researchers.

This form of training includes a rapid explosion of high-intensity activity followed by a short recovery period. One study found that only 20 minutes of HIIT performed three times a week, resulting in 4.4 pounds of fat lost in three months. Just as you should drink whole milk because it is less processed, you should also reduce your intake of refined carbohydrates for the same reason. Refined carbohydrates are stripped of their bran and germs during processing. The end result is an artificially low fiber and food high in the glycemic index.

As said, anyone wondering how to lose belly fat quickly isn’t alone, but this isn’t always realistic and almost always unsustainable. Our genetics, age, lifestyle, stress and sleep play a role in how quickly we lose belly fat; the same goes for all body fat. Stress can increase belly fat both physiologically and behaviorally. Research shows that stress increases cortisol levels, which can directly cause more belly fat, and stress can lead to overeating and consuming sugary and fatty foods, which can cause weight gain. By even adding moderate strength training to aerobic workout, you can build dry muscle mass, burning more calories all day long, both at rest and during exercise. It is impossible to specifically target belly fat when you are on a diet.