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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 great choice. It includes caffeine and is abundant in antioxidants, both of which might help increase fat loss and boost metabolism (, ).

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Trading in even just a couple of servings of high-calorie beverages for a glass of water or a cup of green tea is a basic way to promote weight loss. Sugar-sweetened beverages and alcohols may be connected with a higherrisk of stomach fat. Green tea and water have actually been revealed to increase weight lossand fat loss.

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According to some research studies, increasing your consumption of high-fiber foods might protect versus weight gain and fat build-up. One research study of 1,114 adults found that for each 10-gram increase in soluble fiber consumption per 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 reality, an increase of 14 grams of fiber per day was associated with a 10% decrease in calorie consumption. Not only that, but it was also 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 few examples of high-fiber foods that can improve fat loss and weight reduction.

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8. Minimize Refined  Additional Info , Decreasing your intake of refined carbohydrates may help you lose additional fat. During processing, fine-tuned grains are removed of their bran and bacterium, resulting in a last product that's low in fiber and nutrients. Fine-tuned carbs also tend to have a higher glycemic index, which can cause spikes and crashes in blood glucose levels, leading to increased appetite ().

Conversely, a diet plan high in whole grains has actually been related to a lower body mass index and body weight, plus a smaller waist area (). One research study in 2,834 individuals also revealed that those with higher intakes of refined grains tended to have a higher amount of disease-promoting belly fat, while those who consumed more whole grains tended to have a lower amount ().