Physical Activity

In addition to being a risk factor for several diseases, excess abdominal fat may make you feel bloated and discouraged. Aaptiv delivers the highest quality fitness and health information from personal trainers and industry experts. Subscribe now for a weekly dose of inspiration and education.

Interestingly, studies have shown that you don’t need to exercise vigorously to reap health benefits. Performing exercises while standing up may benefit your health more than performing the same exercises while sitting or using weight machines.

Most weight loss methods are unproven and ineffective. Here is a list of 26 weight loss tips that are actually supported by real scientific studies. Most importantly, studies in animals and humans have shown that drinking coffee and tea may reduce the risk of accumulating belly fat, helping you reduce your waist size .

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Intermittent fasting is an eating method in which you rotate between eating and fasting for specific amounts of time. Protein is the most important nutrient when it comes to weight loss. What’s more, this type of exercise takes up way less of your time than other types of exercise, as it usually can be done in 10–20 minutes. This way of exercising makes your body burn more fat and increases your metabolic rate, even long after you’ve finished your workout .

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• Similarly, sleep-deprived people are up to 55% more likely to become obese .
• Generally, this makes you eat fewer calories overall without having to consciously think about it.
• In women, short sleep duration is consistently linked to increased waist size, compared to those who get a good night’s sleep .
• Luckily, shifting sleep duration from shorter lengths to healthier lengths has been shown to help eradicate these effects .
• Furthermore, studies have observed that people who eat more protein have slimmer waistlines than those with lower protein intakes .

Studies usually recommend doing 150–300 minutes of moderate-to-high-intensity aerobic exercise weekly, which translates to roughly 20–40 minutes per day . A regular intake of probiotics may shift the balance towards beneficial gut flora, reducing the risk of weight gain and fat accumulation in your abdominal cavity. Overweight and obese people have been shown to have a different composition of gut bacteria than normal-weight people, which may influence weight gain and fat distribution . Probiotics are live bacteria that are suggested to play a big role in weight loss and weight maintenance .

Doing resistance exercises regularly may prevent this loss of muscle mass and, in turn, help you maintain or improve your metabolic rate . Observational studies have shown that people with the highest intakes of whole grains are 17% less likely to have excess abdominal fat than those who consume diets high in refined carbs . Some studies also suggest that you can significantly improve your metabolic health and reduce your waistline by simply replacing refined carbs with unprocessed, whole food carbs .

Keep in mind that coconut oil is keto weight loss still fat with 9 calories per gram. Therefore, it is important not to just add coconut oil to your diet, but rather replace other sources of fat with it. If you don’t like eating fatty fish, you can get long-chain fatty acids from fish oil or fish oil supplements. Fatty fish is very healthy and rich in essential long-chain omega-3 fatty acids and good-quality protein .

First, it may help with weight loss by temporarily increasing your metabolic rate. This makes it very difficult to overconsume these foods, some of which even have their own benefits for preventing weight gain . In fact, walking briskly for 30–40 minutes per day has been linked to a significant reduction of dangerous tummy fat and a slimmer waistline . Regular, brisk walks have been shown to effectively reduce total body fat and the fat located around your midsection .