#8 Cardio Defeats Visceral Fat
Belly fat is known as visceral fat, and it gives off stress hormones that cause obesity and diabetes. Fortunately, this kind of fat can be defeated soundly by aerobic exercise. Although all women should do resistance training, to lose that belly, it’s essential to hit the gym for running, swimming or biking. According to a study by Duke University, running the equivalent of 12 miles a week will eliminate the belly.
#7 Polyunsaturated Fats are Your Friend
Polyunsaturated fats are a mouthful, but when it comes to losing belly fat, they are your friend. These fats are found in nuts, oily fish, avocadoes and some seeds. A Swedish study found that those who ate 750 more calories daily for seven weeks gained more muscle when they consumed polyunsaturated fats.
#6 Yoga Helps
On days when you are not feeling like a good run, try yoga. A study of postmenopausal women who tried yoga for 16 weeks showed that they had big reductions in visceral fat. In fact, any activities that encourage stress reduction will lower your levels of the stress hormone cortisol, which is connected to stomach fat.
#5 Protein Matters
There’s a lot of publicity telling you to eat more protein – with good reason. Insulin promotes the storage of fat, especially around the middle. High protein diets help insulate you from insulin resistance. One study showed that women who followed a diet for eight weeks that was 30% protein, 40% carbs, and 30% fat lost significantly more fat than those who ate over 50% of their calories in carbs.
#4 Vinegar Burns Calories
Your secret belly-fat fighting weapon? Vinegar. A Japanese study revealed that obese people who consumed a tablespoon or two of vinegar daily for eight weeks actually showed big decreases in fat, especially around the belly area. It may be that the acetic acid in the vinegar produces proteins that churn fat.
#3 Get Some Sleep
Many women get five hours or less of sleep due to their busy work and persona lives. But a Wake Forest University study from 2010 shows that getting less than 5 hours of sleep actually increases visceral fat levels.
#2 But Don’t Oversleep
However, don’t over correct by sleeping for too long. If you keep a consistent schedule, you will have lower levels of body fat. When your sleep habits are inconsistent, your internal clock will malfunction, causing you to secret cortisol and other fat-storing hormones.
#1 Drink Green Tea
The health benefits of green tea are real. Women who exercise moderately and use the antioxidants found in green tea (catechins) are more likely to lose abdominal fat while exercising, found a study. The recommended daily dose is about 625 mg, which is about two or three eight-ounce cups of green tea.