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In one small, 12-week study, drinking 17 ounces (500 ml) of water before meals increased weight reduction by 4. 4 pounds (2 kg), compared to a control group (). Green tea is another fantastic option. It contains caffeine and is abundant in anti-oxidants, both of which might assist increase weight loss and enhance metabolism (, ).

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Trading in even just one or 2 portions of high-calorie beverages for a glass of water or a cup of green tea is a simple method to promote fat loss. Sugar-sweetened drinks and alcohols might be connected with a higherrisk of stomach fat. Green tea and water have been shown to increase weight lossand fat loss.

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According to some research studies, increasing your intake of high-fiber foods might secure against weight gain and fat accumulation. One research study of 1,114 adults discovered that for each 10-gram increase in soluble fiber consumption each day, participants lost 3. 7% of their stomach fat over a five-year period, even without any other changes in diet plan or exercise ().

In truth, an increase of 14 grams of fiber each day was related to a 10% reduction in calorie consumption. Not only that, however it was likewise connected to almost 4. 4 pounds (2 kg) of weight-loss over a four-month period (). Fruits, veggies, legumes, entire grains, nuts and seeds are a couple of examples of high-fiber foods that can improve fat loss and weight-loss.

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8. Reduce Refined Carbs, Reducing your consumption of refined carbohydrates may help you lose additional fat. Throughout processing, improved grains are stripped of their bran and bacterium, leading to a final item that's low in fiber and nutrients. Improved carbohydrates likewise tend to have a greater glycemic index, which can cause spikes and crashes in blood sugar level levels, resulting in increased cravings ().

On the other hand, a diet high in whole grains has been associated with a lower body mass index and body weight, plus a smaller sized waist area (). One research study in 2,834 individuals also showed that those with higher consumptions of refined grains tended to have a greater quantity of disease-promoting stomach fat, while those who consumed more whole grains tended to have a lower amount ().