Fortunately, using a mix of proven strategies can simplify and expedite weight loss. Losing weight can be incredibly challenging regardless of whether you’re looking to lose five pounds or 20. Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off. Intermittent fasting has recently become very popular as a weight loss method. In a 12-week controlled study in men diagnosed with obesity, those who took 1 tablespoon (15 mL) of apple cider vinegar per day lost half an inch (1.4 cm) from their waists .
Studies in adults and children with fatty liver disease show that fish oil supplements can significantly reduce liver and abdominal fat . They’re rich in high quality protein and omega-3 fats that protect you from disease .
Staying accountable to your weight loss goals is key to long-term success. While there’s no doubt that switching up your diet and exercise routine are the two most important routes to losing 20 pounds, the amount you sleep could also play a role.
The condition known as sleep apnea, where breathing stops intermittently during the night, has also been linked to excess visceral fat . Since your brain doesn’t process liquid calories the same way it does solid ones, you’re likely to end up consuming too many calories later on and storing them as fat . Sugary beverages appear to be even worse than high sugar foods. In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat .
Furthermore, they’re high in water and fiber, both of which help fill you up. Cottage cheese is low in calories but very high in protein.
It is best to focus on realistic goals that one can achieve, rather than going after something that would be difficult to do. Ideally, you must modify your lifestyle in order to stay healthy in the long run rather than just looking to achieve your goals right away. Cutting down on junk food may not be easy for any individual. While it may be challenging to give up on one’s fries and chips, it is possible to replace them with healthier snacking options.
Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass. In one study, men with obesity who took coconut oil daily for 12 weeks lost an average of 1.1 inches (2.86 cm) from their waists without intentionally changing their diets or exercise routines . Studies show that the medium-chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in response to high calorie intake . Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
A 3.5-ounce (100-gram) serving of salmon or sardines contains 17–23 grams of protein and 130–180 calories. Fish is also a great source of weight-loss-friendly protein, potassium, and vitamin B12.
Do about two to three sets of skipping as part of your daily workout routine. In addition to that, seven to eight hours of sleep on a daily basis can help you improve your metabolism. You can take a short nap during the day to keep energetic and fresh for the rest of it. While achieving goals immediately may seem more satisfying, this may not be sustainable.