1. Take a probiotic.
One kind of beneficial bacteria that targets your gut is called a probiotic.
Researchers found that those who included probiotic supplements in their usual diet showed a decrease in weight and body fat percentage, compared to those who were given a placebo, in a recent evaluation of 15 distinct studies.
It’s easy to include probiotics in your diet by consuming yogurt, kefir, tempeh, sauerkraut, or kombucha on a regular basis.
2. first, coffee
Here’s some good news for those of us who visit the Starbucks temple: coffee can help you lose weight!
Caffeine in coffee activates the neurological system of the body, boosting metabolism and assisting in the breakdown of fat.
Caffeine can increase your metabolism (and energy levels) by 3 to 11 percent, according to studies. More movement comes with increased energy, which is ideal for completing those morning or evening workouts.
In fact, a study including 2,623 adults discovered that consuming more caffeine was associated with maintaining weight reduction.
3. Fiber arts
You feel fuller for a longer period of time thanks to soluble fiber because it passes through your digestive system slowly, absorbing water along the way.
According to a 2012 study involving 1,114 adults, those who increased their daily intake of soluble fiber by 10 grams over the course of five years experienced a reduction in belly fat of 3.7% without altering their eating or exercise routines!
In the same study, those who consumed more fiber during a 4-month period lost over 4.4 pounds (2 kg).
Consume these high-fiber foods to fill up:
- grains and seeds entire
4. Get the whey out and move (bleep)!
The protein in your post-workout smoothie is more than just a supplement. Protein, which is present in a range of delectable and healthy foods, can suppress your appetite and help you lose body fat, including visceral fat, our longtime foe.
One study found that eating a high-protein diet aids in increasing metabolism and maintaining muscle mass.
Some examples of foods high in protein are:
eggs, chicken, oats, broccoli, almonds, and lean beef, quinoa, fish,
Additionally, protein will increase your feeling of fullness and help you consume less calories overall.
5. Which type of fat are you—good or bad?
Not all fats are created equal in the nutritionally enchanted world. While some fats are bad for you (trans fats, for example), some fats are beneficial to your health.
Your stomach empties more slowly after eating fat because it takes its sweet time moving through the digestive system. Like protein, fat makes you feel full and reduces hunger.
Try these delicious fats:
- coconut oil
- olive oil
6. Don’t refuse cardio exercises
Cardio exercises include running, dancing, and kickboxing (aka aerobic exercise). Your heart and lungs are conditioned by this kind of exercise.
According to research, 20 to 40 minutes of moderate to intense exercise should be performed every day to lose weight, speed up metabolism, and burn visceral fat.
Need some inspiration? Try cycling, running, swimming, or chasing your dog.
It’s a lot to keep up with your weight, fitness, and the Kardashians (#NoShame)! Be sure to eat, though. Small dietary changes can have a significant impact on how your body looks.