Increased stomach fat is the new normal in America today. We eat more than ever before and it clearly shows in our pant and belt sizes.
Because of this, everyone wants to know is how they can reduce their stomach fat. There are countless products out on the market now, dedicated to helping you do this one thing. But, most of the products are nothing but a scam.
They may help you at first, but the results don’t last. This trend has gotten people looking for a long-term, permanent solution.
The number one way to reduce stomach fat is to decrease your overall caloric intake. Calories play the largest role in reducing body fat and body weight. And as such, whatever strategy you use should have you eating less calories.
While it may be easy to pay 2 payments of $19.95 for something you think may help, it’s always a better idea to choose a method based off of scientific research. The good news is multiple studies have shown us several ways you can reduce your daily calories without paying an arm and a leg for it.
Here are 3 of the easiest strategies to reduce stomach fat:
1. Get more sleep
No one thinks about sleep. It’s unfortunate because sleep can have a profound affect on your health and body.
One study looked over 1,000 volunteers and tracked their sleep via questionaries and diaries (1). They also measured several key appetite hormones in each participant and Body Mass Index (BMI).
They found that those who slept less (5 hours instead of 8 hours) had a higher BMI and had an increased secretion of Ghrelin (the hunger hormone). This means that those who did not sleep as much weighed more and had an increased appetite throughout the next day.
By these results, we can see that a loss of sleep makes you hungrier throughout the day which can make you eat more calories than normal. Increasing the number of hours you sleep can help prevent unnecessary cravings and over-eating.
2. Drink a glass of water before each meal
The strategy behind this one is quite simple. If you fill up your stomach with water before a meal, you’ll automatically take in less food. But once again, let’s look at the research.
One study wanted to test out this theory. They recruited men and women who were overweight to take part. They broke the subjects into 2 groups. Each group was on the same diet and ate 3 meals per day for 12 weeks. However, one group drank 500 mL of water before each meal.
At the end of the 12 weeks, the water group lost 4.4% body fat while the other group only lost 1.1% body fat (2).
Based on the current findings and previous studies, scientists conclude that water helps you feel fuller and increases your metabolism. These two things offer a one-two punch in keeping you from eating excess calories and helping you expend more calories. Both of these play huge roles in reducing belly fat.
3. Use a food journal
Food journaling is a time-tested weight loss strategy. This is one thing that I have a lot of my clients do as it forces them to be mindful of what they’re eating.
A study done in 2008 had nearly 1,700 participants record what they ate and drank for 6 months (3). During the study, the subjects were encouraged to eat healthier meals. They also participated in weekly meetings to go over their journals with the other participants.
After 6 months, the researchers found that those who recorded their food 6 days per week lost 13 pounds on average. And those who kept a food journal lost twice the amount of weight as those who didn’t.
The main reason why food journaling is so effective is that it forces you to own what you eat. It helps you hold yourself accountable when no one is around. And accountability is something everyone needs.
So there you have it!
Three simple tips to help you reduce stomach fat. The great thing about these strategies is that they don’t cost a dime.
But beyond that, if you use them consistently you can create sustainable results. And that is everyone’s goal. Get rid of the fat and keep it off! Use these 3 free tips and you will be well on your way.
References:
1. Taheri, S. et al. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Med. 2004 Dec; 1(3): e62.
2. Dennis EA. et al. Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity. 2010 Feb;18(2):300-7.
3. Kaiser Permanente. “Keeping A Food Diary Doubles Diet Weight Loss, Study Suggests.” ScienceDaily. ScienceDaily, 8 July 2008.
Photo Credit:
1. eyogaguru.com
