Get More Sleep
Sleep is the best solution to most of our problems. Rest regulates your hunger hormones gherlin and leptin, and lack of shut-eye simultaneously stimulates your appetite while suppressing feelings of satiety. Canadian researchers looked at the relationship between sleep and weight gain over 6 years and found that people who slept 5 to 6 hours a night gained about 4.5 pounds more than those who rested for 7 to 8 hours. Light snoozers were also 27 percent more likely to develop obesity than regular sleepers.
Eat 3 Servings of Dairy
There are components in milk and yogurt such as calcium, reduce the drive to store more fat in the belly. Dairy products are also sources of conjugated linoleic acid, another belly fat-busting compound. An International Journal of Obesity study found that that people who were on a reduced-calorie diet and ate about 3 cups of yogurt a day for 12 weeks lost more weight than those who cut calories and took calcium pills. What’s more, the extra chub was cinched primarily from their stomachs: Yogurt eaters lost about an inch and a half from their waists, while the calcium pill poppers lost less than a quarter of an inch.
A new Journal of Orthopedic and Sports Physical Therapy study compared ten different abs exercises and found that your core works harder performing these two moves than any other. For a smarter, more effective abs routine, try the Swiss-ball rollout and the Swiss-ball pike. After all, research suggests that resistance training may be more effective at torching fat than aerobic exercise. Melt your gut with our belly-busting routines for men and women. Still, abs-centric workouts only get you so far. They primarily strengthen and tone your muscles, not decrease your waist size, so before you can reveal your six-pack, you’ll have to remove the layer of fat jiggling on your stomach.
A 2009 Journal of Nutrition study found that those who stocked up on whole grains (dark bread, brown rice, popcorn, bulgur wheat, couscous) and cereal fiber tended to have less overall body fat and belly fat than those who ate less of the stuff. Adding more whole grains to your diet may encourage you to cut back on other foods. Whole grains are loaded with fiber, which adds bulk to your meals without adding calories, and are harder to digest. You'll feel fuller, longer eating whole grains instead of the refined kind.
Shorten the Cardio
A 2009 study found that people who did 30 minutes of intense cardio, five days a week, lost more visceral fat than those who exercised for 50 minutes a session at a moderate pace, even though they burned the same number of total calories at the gym. The study participants in the high-intensity group were still able to talk and hold brief conversations while exercising. Your body may burn more energy after an intense workout, since stressed muscles need more fuel to repair and replenish.
Don't Overdo Chewing Gum.
Chewing gum can also lead to swallowing air, which can cause bloating. If you've got a gum habit, alternate chewing gum with sucking on a piece of hard candy or eating a healthy, high-fiber snack like fruit, vegetables, or lower-fat popcorn.