Swap Your Cup of Joe for Green Tea

Swap Your Cup of Joe for Green Tea

Green tea and weight loss are a natural pair. Sipping on green tea throughout the morning has proven to whittle your waist, but too much coffee has the opposite effect. What makes green tea so waist-friendly are compounds called catechins, belly-fat crusaders that blast adipose tissue by revving the metabolism, increasing the release of fat from fat cells (particularly in the belly), and then speeding up the liver’s fat burning capacity. An American Journal of Physiology-Regulatory study found that 4 cups of green tea may boost exercise endurance by up to 24 percent while burning fat for energy. Meanwhile, an Australian study found that the same amount of coffee (5+ cups/day) doubled visceral belly fat.

7 Be Unrefined
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It’s not carbs, per se, that lead to belly fat; but the type, researchers say. In fact, whole grains are a dietary staple of people with the littlest middles. A Tufts University study found that participants who ate three or more servings of whole grains per day (oats, quinoa, brown rice, wheat) had 10% less belly fat than people who ate the same amount of calories from refined carbs (white stuff: bread, rice, pasta). Further research is required to figure out exactly why this is the case, but the hypothesis is it has to do with the high fiber and slow-burn properties of whole grains. When it comes to diet, being unrefined is a good thing!

8 Sprinkle Pepper on Your Meals
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Meet piperine, the fat blasting ninja! A powerful compound found in black pepper, piperine has been used for centuries in Eastern medicine to treat multiple health conditions including inflammation and tummy troubles. But a study in the Journal of Agricultural and Food Chemistry found that piperine may also have the profound ability to decrease inflammation and interfere with the formation of new fat cells—a reaction known as adipogenesis, resulting in a decrease in waist size, body fat, and cholesterol levels. More pepper, please!

9 Swap Cooking Oils for Coconut Oil
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What smells like an exotic vacation and can help you lose belly fat faster than your favorite Zumba class? You got it: coconut oil. A study of 30 men in the journal ISRN Pharmacology found that just 2 tablespoons per day reduced waist circumference by an average of 1.1 inches over the course of a month. What makes coconut oil superior to other fats is its medium chain triglycerides. Unlike the long-chain fatty acids found in animal sources of saturated fat, coconut oil doesn’t seem to raise your cholesterol and is more likely to be burned as energy than stored as blubber. At roughly 117 calories per tablespoon, it’s a near identical caloric swap for olive oil. Plus, its high smoke point makes coconut oil great for just about every dish, from eggs to stir-frys.

10 Indulge in Dark Chocolate
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It’s every chocoholic’s dream: Research now shows that eating moderate amounts of dark chocolate can help you lose belly fat. A 2018 study found that at least one ounce (one serving) of dark chocolate each day showed a significant reduction in weight and BMI. Researchers say it has to do with the flavonoids, heart-healthy compounds in chocolate that have important antioxidant and anti-inflammatory properties. Just be sure you’re reaching for a bar with at least 70 percent cacao, and stay away from the “alkalized” stuff, which has a significantly reduced flavonoid content.

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