Getting enough sleep may help reduce your appetite and hunger levels, as well as lower your risk of weight gain. Although it may seem counterintuitive, increasing your intake of healthy fats may prevent weight gain. A 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 Another review linked diets enriched with olive oil to greater reductions in body weight and belly fat compared with diets without olive oil Olive oil, coconut oil, avocados, nuts, and seeds are just a few examples of nutritious fats that can benefit your health.

Instead of eating more fat overall, try swapping fried foods, processed ingredients, and refined oils for the healthy varieties above. A higher intake of healthy fats, such as olive oil and nuts, is associated with a lower risk of weight gain.

Swapping out sugary drinks for healthier selections is one of the easiest ways to promote long-term, sustainable fat loss.

For example, sugar-sweetened beverages like soda are often packed with calories and offer little nutritional value. Alcohol is also high in calories and may lower inhibitions, which may increase your risk of overeating Studies have associated drinking both sugar-sweetened beverages and alcohol with a higher risk of excess belly fat 18 , Instead, opt for calorie-free beverages like water or unsweetened green tea.

According to one small study in 14 young men, drinking 1 pint mL of water before a meal increased feelings of fullness, reduced hunger, and decreased the number of calories eaten during the meal Alternatively, green tea contains caffeine and is rich in antioxidants, both of which may help increase fat burning and metabolism 21 , Sugar-sweetened beverages and alcoholic drinks may be linked to a higher risk of increased belly fat.

Replace them with green tea or water, which have been shown to increase weight loss and fat burning. Soluble fiber — which is found in plant foods — absorbs water and moves through your digestive tract slowly, helping you feel full for longer According to some studies, increasing your intake of high fiber foods may protect against weight gain.

These foods include fruits, vegetables, legumes, whole grains, nuts, and seeds. For example, one study in people tied eating more fiber to increased weight loss and improved dietary adherence Another review found that increasing soluble fiber intake significantly decreased body weight and belly fat, independent of calorie intake Upping your fiber intake by consuming foods like fresh fruits, veggies, and legumes may boost fat loss, feelings of fullness, and weight loss.

Decreasing your intake of refined carbs may help you lose extra body fat. Refined carbs also tend to have a high glycemic index GI , which may cause spikes and crashes in blood sugar levels that lead to increased hunger.

Conversely, diets high in whole grains are tied to a lower body mass index BMI and body weight, plus a smaller waist circumference Aim to replace refined carbs from pastries, processed foods, pastas, white breads, and breakfast cereals with whole grains like whole wheat, quinoa, buckwheat, barley, and oats.

Cardio, also known as aerobic exercise, is one of the most common forms of exercise. Adding cardio to your routine may be one of the most effective ways to enhance fat burning and weight loss.

For example, one review of 15 studies tied increased aerobic exercise to decreased belly fat in middle-age women Other studies have found that aerobic exercise may increase muscle mass and decrease belly fat, waist circumference, and body fat 32 , 33 , Most research recommends — minutes of moderate to vigorous exercise per week, or roughly 20—40 minutes of cardio each day Running, walking, cycling, and swimming are just a few examples of cardio workouts.

Studies show that the more aerobic exercise people get, the more body fat they tend to lose. Cardio may also help reduce waist circumference and increase muscle mass.

The caffeine in coffee stimulates your central nervous system, increases metabolism, and boosts the breakdown of fatty acids Caffeine has also been shown to enhance fat burning during aerobic exercise, particularly for those who are untrained or sedentary One large review of 12 studies associated increased coffee intake with a lower risk of obesity, especially for men.

Another study including 2, people linked higher caffeine intake to a higher rate of success with weight loss maintenance 38 , To maximize the health benefits of coffee, avoid adding large amounts of cream and sugar. Instead, enjoy it black or with a small splash of milk.

Coffee contains caffeine, which may boost metabolism and fat breakdown. Studies suggest that high caffeine intake may aid weight loss. High intensity interval training HIIT is a form of exercise that pairs quick bursts of activity with short recovery periods to keep your heart rate elevated.

Studies show that HIIT is incredibly effective at ramping up fat burning and promoting sustainable weight loss. One review found that doing HIIT 3 times weekly for an average of 10 weeks significantly reduced body fat mass and waist circumference For an easy way to get started, try alternating between walking and jogging or sprinting for 30 seconds at a time.

You can also cycle between exercises like burpees, pushups, or squats with short rest periods in between. HIIT may increase fat burning and help you expend more calories in a shorter period than other forms of exercise.

Probiotics are a type of beneficial bacteria found in your digestive tract. In fact, these bacteria have been shown to play a role in everything from immunity to mental health Increasing your intake of probiotics through either food or supplements may also rev up fat burning and support long-term weight management.

This means gesturing while you're talking, tapping your foot, just moving around. Studies have shown that people who sit eight to nine hours a day, even if they exercise the recommended minutes per week, do not get the same benefits of exercising as people who are more active throughout the day.

Having an active hobby — and if you don't already have one, developing one — is important. Get engaged in some kind of sport, whether it's a group activity or something you can do alone. Essentially, if an activity is pleasant to you, you'll continue to do it.

If your leisure time involves sitting around on the sofa or in a chair, you might actually be offsetting the positive health effects of exercising even if you're working out regularly. Unfortunately, the general understanding of rest is relaxing in front of TV or dining out — what we call "passive rest.

Statistics suggest that out of months in his life, the average man in the U. spends approximately months watching TV, five months complaining about his boss, and five months waiting on hold. Think of the other things you could do with those months of your life.

You could find activities that are better for your health and will help keep the belly fat away. Unfortunately, sit-ups and crunches can't eliminate visceral fat directly. You can't reduce fat from specific parts of your body by exercising that body part; our bodies simply don't work that way.

With sit-ups or other abdominal exercises, you're toning the abdominal muscles but not burning intra-abdominal fat. The key is to lower your overall body fat with moderate-intensity physical activity and a healthy diet; when you reduce your total body fat, you'll also be reducing your belly fat.

So if you want to do abdominal exercises, make them part of your fitness routine. Just don't treat them as a substitute for the recommended minutes of weekly moderate-intensity physical activity. While sit-ups can't "target" belly fat, what they can do is help you burn calories, strengthen your core and develop more muscle.

Because muscle is more metabolically active than fat, the more muscle you have, the more calories you'll burn when you're at rest. You can also try lifting heavier weights and resting less between repetitions, which can promote calorie burning after you leave the gym. Burning those extra calories can help you achieve and maintain a healthier weight in conjunction with regular cardiovascular exercise and a healthy diet.

A recent study of 70, individuals showed that those getting less than five hours of sleep were more likely to gain 30 or more pounds. So far, there is not one single drug that is approved by the Federal Drug Administration for the reduction of belly fat.

Supplements claiming a "one trick solution" to belly fat are not strictly regulated, and a lot of the claims made in the ads are not backed up by research.

The bottom line is that when it comes to belly fat, the answer is not in drugs or supplements. Enjoying a healthy lifestyle should be the focus.

And while that's not as simple as swallowing a pill, the benefits will last a lifetime. Losing Belly Fat. Home RUSH Stories Losing Belly Fat. Share to Facebook Share to Twitter Share to LinkedIn Share via Email. By Judy Germany. Weight loss can involve losing body fat, water weight, and some muscle mass but with the goal of maintaining lean mass.

That's why you may find if you build muscle but lose fat, your body weight may not always decrease. However, one of the advantages of increasing muscle is weight management.

The more muscle you have, the easier it is for your body to burn calories. Two types of strength training can contribute to weight loss: pure strength training and metabolic resistance training MRT , also known as HIIT.

True to the way it sounds, this part of the program is explicitly designed to build or maintain muscle mass. Building and maintaining muscle is essential as people age because muscle loss happens faster with age.

The other good news is that studies show that increasing muscle strength is still possible as people get older. There are other benefits to building muscle mass.

The more muscle you have, the quicker your metabolism will be, and the more calories and fat your body will burn. Your body type and level of expertise will determine how much weight you should be lifting and for how long. You can get away with lifting heavier loads if you're more advanced.

If you're starting, use lighter weights—or no weights—and then add on once you've mastered the movement. MRT incorporates periods of intense work followed by a short rest period. A small study showed that interval exercise was more effective than moderate-intensity continuous exercise for increasing energy expenditure, the number of calories burned.

When done correctly, MRT can be the best way to skyrocket your heart rate and keep your body burning fat throughout the rest of the day. There are several ways to do MRT, such as:.

Although cardio shouldn't be your only source of physical activity, there is still a place for it in your overall fitness regimen. You can do cardio in two ways: Moderate or high intensity as a form of interval training. It all depends on where your heart rate is. Use it as a warm-up before your strength training workout—about 10 to 15 minutes to get the body moving.

Try doing sets of jump ropes as fast as possible, resting for 30 seconds to a minute. You could also run intervals on the treadmill: Sprint for a minute and then walk for a minute.

Taking good rest days is essential as a part of your program. Your rest days are as important as the days you go all out. You break apart the muscle fibers when you work your muscles to exhaustion.

To let them rebuild, you must allow them the time to heal. Additionally, your exercise performance may worsen, and you might develop health problems if you don't get the rest you need. Not sure how to build a good weekly workout regimen incorporating strength training?

Try starting with this sample workout plan:. Other than helping you manage your weight, building muscle can have other possible benefits, such as:. Always talk with a healthcare provider before beginning any exercise regimen. When you're ready to try strength training, keep these tips in mind:.

Strength training is critical to weight loss because it helps with fat loss while maintaining or building muscle strength and size. Combining four things—strength training, HIIT, cardio, and rest—is a regimen that has been shown to work by increasing metabolism and burning extra calories after the workout.

Of course, having a nutritionally balanced food plan is also essential. If you have any concerns, talk with a healthcare provider before starting a strength training program.