Big Apple is a nickname for New York. However, it can be termed for the entire US, as research suggests that Americans are getting apple-shaped per minute.
54% of American adults have central obesity, with 35 and 40 inches waistlines in women and men, respectively. It is something more than a fashion crisis.
Belly Fat is the most dangerous type that wraps fat around organs in the deep abdomen, raising the risk of heart disease, diabetes, stroke, and metabolic syndrome.
6 Ways To Burn Belly Fat at Home
#1. Ditch Diet Soda
Research in Journal Diabetes Pro suggests 1 or 2 diet sodas a day increases waist sizes six times greater than non-drinkers.
Artificial sweeteners trick your metabolism into signaling sugar is on the way, increase insulin levels, and turn the body from fat-burning into fat-storing machines.
#2. Go Nuts! Especially when it is Walnuts
A study that appeared in the Journal of Diabetes suggests while unsaturated fats help reduce abdominal fat, saturated ones found in red meat and baked product increases the waistline.
In contrast, polyunsaturated fats activate genes that improve insulin metabolism and reduce fat storage. Around 13 g/one ounce serving, walnuts serve as the best belly-busting source.
#3. Skip HIIT
HIIT, or high-intensity interval training, is widespread. However, it doesn’t help to shrink belly fat.
A study in the Journal of Obesity suggests that 24-hour interval training on an exercise bike three times a day can lead to a 3% gain in abdominal fat in 3 months.
In contrast to traditional aerobic exercise, 45 minutes of moderate cycling thrice a week help lose 3% of belly fat over three months.
#4. Create Space for Beans
Beans are rich in soluble fiber that helps reduce the accumulation of abdominal fat. Research at Wake Forest Baptist Medical Center suggests every 10 g increase in soluble fiber per day reduces abdominal fat by 3.7 % in 5 years.
Just half a cup of beans is enough. If it creates bloating, go for canned varieties which have soaked enough to cut down gas-causing oligosaccharides.
#5. Get Unrefined
Whole grains are the best dietary staple for those with the littlest middles.
A study at Tufts University found that people who took three or more whole grains (quinoa, oats, wheat, brown rice) servings per day had 10% less abdominal fat than those who took refined carbs like (white, bread, pasta, and rice).
#6. Use Pepper
Piperine in black pepper helps treat various health conditions like inflammation and tummy problems.
A recent study suggests that a chemical reaction called adipogenesis that occurs in the presence of piperine interferes with the formation of fat cells and cholesterol levels.