A Spanish study discovered that people who ate a high protein diet tended to have more lean muscle mass than others who didn't. So maybe instead of cutting back on your animal protein, why not increase your intake? When you eat enough protein, your body will start to use some of its own fat reserves for energy. That's a good thing because our fatty tissues are sort of like an "extension" of our muscle.
That's why many experts suggest that increasing your protein intake could be one of the most effective ways of losing weight. In fact, the study conducted by the USDA (U.S. Department of Agriculture) showed that people who increased their protein intake by about thirty percent experienced a five-percentage-slower rate of weight gain than those who decreased their intake. In fact, the reduction in calories was greater for those who ate the highest amount of protein versus those who ate the lowest. That study conducted by the USDA also showed that eating more tofu led to more weight loss.
A study conducted in the American Journal of Clinical Nutrition found that women who ate at least six ounces of fish per week had a significantly lower percentage of those who reported gaining weight during the six months of the study. So, it's a good idea to include fish in your diet. But did you know that salmon contains high levels of omega-3 fatty acids? Eating salmon three to four times a week is recommended.
How about whole grains? Studies have shown that consuming more whole grains can help in the battle against stubborn belly fat. But, it's also important to eat lots of vegetables. Studies have shown that eating more vegetables leads to less weight gain. So, be sure to include a wide variety of fruits and vegetables in your diet and avoid foods that are heavy in saturated fats like chips, fast food, sodas, and donuts.
One study published in the British Journal of Nutrition found that eating breakfast led to improved insulin sensitivity in overweight women. The better results came from eating breakfast rather than eating a large meal later in the day. The breakfast group also had a significant reduction in markers of inflammation and lower levels of "bad" cholesterol, compared to the breakfast group who didn't take part in the meal. The study published in the British Journal of Nutrition showed that eating breakfast lead to improved insulin sensitivity and lower bad cholesterol levels. So, now you're probably wondering, how can eat breakfast help me in fighting stubborn belly fat?
Well, one of the reasons is that eating breakfast improves insulin sensitivity and decreases "bad" cholesterol. Another reason is that because the calories are slowly absorbed into the body, it leads to lasting energy and keeps you feeling fuller longer. This leads to fewer calories being stored as body fat. Finally, experts have found that a diet soda with caffeine helps suppress appetite. This means that eating less will lead to fewer calories being eaten and eventually to losing weight!
However, you should still watch out when it comes to how much caffeine you consume. The study published in the British Journal of Nutrition found that the effects of caffeine on insulin sensitivity and glucose were more pronounced for people who were obese and have high blood pressure. So, keep in mind that this doesn't mean you should replace diet soda with diet cokes. But, if you're not a big fan of caffeine, you may want to consider taking a supplement to suppress your appetite.
So, how to lose stubborn belly fat? Exercise, of course. But along with exercise, you want to take a dietary supplement to suppress your appetite and help you lose more weight at a slower rate.
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