![]() Instead, opt for calorie-free beverages like water or unsweetened green tea.Īccording to one small study in 14 young men, drinking 1 pint (570 mL) of water before a meal increased feelings of fullness, reduced hunger, and decreased the number of calories eaten during the meal ( 20).Īlternatively, green tea contains caffeine and is rich in antioxidants, both of which may help increase fat burning and metabolism ( 21, 22). Studies have associated drinking both sugar-sweetened beverages and alcohol with a higher risk of excess belly fat ( 18, 19). Alcohol is also high in calories and may lower inhibitions, which may increase your risk of overeating ( 17). Swapping out sugary drinks for healthier selections is one of the easiest ways to promote long-term, sustainable fat loss.įor example, sugar-sweetened beverages like soda are often packed with calories and offer little nutritional value. SummaryĪ higher intake of healthy fats, such as olive oil and nuts, is associated with a lower risk of weight gain. Instead of eating more fat overall, try swapping fried foods, processed ingredients, and refined oils for the healthy varieties above. Keep in mind that healthy fat is still high in calories, so it’s important to moderate your intake. Olive oil, coconut oil, avocados, nuts, and seeds are just a few examples of nutritious fats that can benefit your health. ![]() What’s more, increased intake of trans fats - a type of fat often found in fried or processed foods - is associated with increased long-term weight gain ( 16). Getting enough sleep may help reduce your appetite and hunger levels, as well as lower your risk of weight gain.Īlthough it may seem counterintuitive, increasing your intake of healthy fats may prevent weight gain.Ī 12-month study associated following a Mediterranean diet rich in healthy fats from olive oil and nuts with greater long-term weight loss, compared with a low fat diet ( 14).Īnother review linked diets enriched with olive oil to greater reductions in body weight and belly fat compared with diets without olive oil ( 15). To support a healthy sleep cycle, stick to a regular sleep schedule, limit your intake of caffeine in the evening, and minimize your use of electronic devices before bed. Other research indicates that a lack of sleep may contribute to alterations in hunger hormones, increased appetite, and a higher risk of obesity ( 12).Īlthough everyone needs a different amount of sleep, most studies tie at least 7 hours of sleep per night to the most benefits for weight management and overall health ( 13). One 10-year study linked sleeping fewer than 6 hours per night to a higher risk of obesity among young women ( 10).Īnother small study showed that getting 1 less hour of sleep per night led to less fat loss in people following a low calorie diet, compared with a control group ( 11). In fact, several studies associate sufficient sleep with weight loss. Going to bed a bit earlier or setting your alarm clock a little later is a simple strategy to help you reach and maintain a healthy weight. Strength training may not only help decrease your body fat levels but also increase resting energy expenditure and target belly fat. Plus, resistance training may help preserve fat-free mass, which may increase the number of calories your body burns at rest ( 3).Īccording to one review, resistance training boosted people’s resting metabolic rate compared with a control group, while aerobic exercise had no effect on metabolism ( 4).ĭoing bodyweight exercises, lifting weights, and using gym equipment are a few easy ways to get started with strength training. It may also significantly reduce body fat mass and visceral fat, which is a type of fat that surrounds the organs in your belly ( 1).Īnother study showed that 5 months of strength training was more effective at reducing body fat in adolescents with obesity than aerobic exercise alone ( 2). Research reveals that strength training has multiple health benefits, especially when it comes to fat loss.Īccording to a review of 58 studies, resistance training for at least 4 weeks may help decrease body fat by an average of 1.46%. It builds muscle mass and increases strength over time, and it usually involves lifting weights. ![]() Strength training is a type of exercise in which your muscles contract against resistance.
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