There are a lot of popular fat loss programs available online – my favorite in particular – is the 3-week Diet Program, which promises to help you shed as much as 20 pounds in 21 days – no joke, check out the program here. But like many of my friends who remain skeptical or do not want to spend money on a weight loss program, here are 9 simple but proven eating and lifestyle tips that you can incorporate into your daily routine. If you are consistent with following the tips, then you will see yourself losing a ton of weight – maybe even more than 20 pounds in 21 days. But word of caution – follow the tips that you are most comfortable with – that way, you will want to do it again and again. Good luck.
1. Always Be Moving
There’s one thing to like about belly fat: It gives in fairly easily to aerobic exercise. Biking, running, or swimming- basically any activity that gets your heartbeat up-wins over strength training when it comes to eliminating the stuff.
Research conducted recently by Duke University discovered that running the equivalent of 12 miles per week is enough to burn belly fat.
2. Eat More Protein
You will know that protein is necessary for a thinner you. But i’ll tell you why protein really must play a major roll on your menu: “Your body begins to create more insulin as you grow older, because your muscle and fat cells are not responding to it effectively”, explains Louis Arone, M.D. of the Obesity Center at Cornell Institution.
Insulin produces excess fat storage- especially around your belly- and an eating plan loaded with protein may protect you from insulin resistance, says Arone.
In one study, overweight women who implemented a diet for eight weeks which was approximately 30% protein, 40% carbs, and 30% fat lost far more fat- including visceral pudge- than women who stayed to a plan which was 16% protein, 55% carbs, and 26% fat
3. Know Your Polyunsaturates
Saturated fat heaps on more visceral fat than polyunsaturated fat, based upon a recent Swedish study.
When subjects consumed 750 more calories on a daily basis for seven weeks- either by using palm oil (saturated fat) or sunflower oil (polyunsaturated fat)- the former gained additional visceral fat while the latter attained more lean muscle and less belly fat. Polyunsaturated fats are found in fish, seeds, and nuts.
4. Two Tablespoons of Vinegar a day
Overweight people that consumed a tablespoon or two of vinegar every day for 8 weeks showed significant reduction in body fat- particularly visceral fat- based on a study conducted in Japan.
One conclusion from this study is that the acetic acid within the vinegar generates proteins that melt away fat.
5. Yoga is not just for flexibility
Postmenopausal women that tried out yoga for 16 weeks revealed a significant reduction in visceral fat from one 2012 study. If you are just not that into downward dog, almost any relaxation work out (even basic deep breathing can work). The secret is to minimize levels of the stress hormone cortisol, that is associated with belly fats.
6. Get More Sleep
Regularly trying to get by on five hours or even less per night increases visceral levels of fat. This is based upon a study conducted by the Wake Forest University in 2010. While you probably already know, eight hours is perfect.
7. Drink More Green Tea
Moderate exercisers who filled up on the antioxidants located in green tea- called catechins were able to shed belly fat while exercising compared to those who didn’t take them. One study placed the daily dose at 625 mg- the same as two or three eight ounce cups of green tea.
8. Eat More Fiber
During a 2011 experiment, subjects who improved their soluble fiber consumption by 10 grams a day- the equal to 2 small apples, a medium sized cup of green peas and 1 half-cup of pinto beans- decreased visceral fat by an impressive 3.7% after 5 years.
9. Drink Water Before Meals
When you feel hungry, drink water before eating. It’s an easy diet tip that has some research to back it up. A 2010 study in the journal Obesity found that adults who drank two cups of water before a meal ate less at the meal and lost more weight over 12 weeks than the group who didn’t drink water before eating.