10 Super Effective Ways to Bust Belly Fat

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4. Eat More Protein

When it comes to losing that jelly belly, eating more protein might be one of the most important things you can do. Eating a high protein diet has been shown to reduce food cravings by as much as 60 percent, which can help you to eat 400 calories less each day. Consuming more protein can also increase your metabolism so that you burn about 100 calories more each day. These small changes can add up to some serious weight loss in a matter of weeks! Studies have shown that a high protein diet is particularly effective when it comes to fighting belly fat.

5. Apple Cider Vinegar

Studies done in Japan in 2009 showed that obese persons who consumed a tablespoon or two of apple cider vinegar each day during the 8 week study period had significant decreases in body fat, especially in their visceral fat. Apple cider vinegar contains acetic acid, which produces a protein that helps the body burn more fat.

6. Cut Carbs

Cutting carbs out of your diet has been proven in numerous studies to cut the appetite and reduce belly fat. More than 20 randomized controlled studies have shown that low carb diets lead to as much as 3 times the weight loss of low fat or low calorie diets. Low carb diets lead to super-fast reductions in water weight, which is very encouraging to people. There have also been studies which compare low fat and low carb diets that have shown that low carb diets seem to specifically target belly fat. Avoid refined carbs such as pasta, bread, donuts, and cookies. Cutting your carb intake to 50 grams or less each day will not only cut your appetite but will force your body to burn your fat for fuel.

7. Eat More Polyunsaturated Fats

As you might have figured out from reading the above points, eating fat does not make you fat. Eating sugar and carbs is what really piles on the pounds, especially around the middle. However, the type of fat you eat does make a difference. A study done in Sweden and published in February of 2013 showed that when participants were given 750 extra calories each day for a seven week period either in the form of saturated fat (palm oil) or polyunsaturated fat (sunflower oil), the group that consumed saturated fat gained much more visceral fat than the group that consumed sunflower oil. In fact, the group that consumed sunflower oil had more muscle mass and less body fat overall. You can find those healthy polyunsaturated fats in natural seeds, tree nuts, and fatty fish like salmon and mackerel.

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