Eat more seafood. The lower your levels of the satiety hormone leptin, the higher your risk of obesity, but scientists have found a decadent solution to this problem. Crustaceans such as langoustines and lobsters are rich in the mineral zinc — with roughly a third of your RDA per serving — which ramps up production of the hormone, says the journal Life Sciences.

Empty the tank. Evolution has hardwired our bodies to store fat for impending famine, rather than torching it for fuel, so imposing a tactical food delay could hack your weight-loss hard drive.

Researchers at the University of Bath found that training on an empty stomach triggers a rise in PDK4 gene expression — code for a sign your body fat is being burnt. Try running first thing, before your breakfast to get the day off to a good start.

Add spring onions to your plate. Put cheat days in the diary. Scientist now know willpower can be a fact of biology, rather than an acquired trait. This means our genetics could affect our response when we are faced with a mouth-watering menu, according to John Hopkins Medicine, Maryland, U.

A 2, kcal cheat day can binge-proof your brain for the rest of the week. Enjoy a seasonal diet. Leaner runners have healthier, more diverse gut bacteria than their overweight peers. This is partly inherited, but reworking your staid nutrition plan can flip the switch. A study in the journal Science found that a seasonal diet makes these food-processing microbes more efficient, so ditch imported foods.

Instead, ask your butcher for in-season meat and gather seasonal food at your local greengrocer. Add some heat. Choose your bar snacks wisely. Should you need something to wash it down with, Pinot Noir tops the wine list. Swap pasta for soba. Runners eat a lot of pasta, but running coach and former GB marathoner Mara Yamauchi chooses soba noodles instead.

Made from wholegrain buckwheat, soba has just as many carbs as pasta, plus the phytochemical rutin. Studies show that rutin may halt the expansion of fat cells and lower blood-fat levels.

Related: 6 ways runners can lose weight without dieting. Watch those sugar cravings. Spread half a ripe avocado on your toast instead of slathering it in butter.

Give yourself a break. Sticking to that months-old strict eating plan? Take a break. Reach for the dark chocolate. Upgrade your morning porridge by skipping the fruit topping and grating dark chocolate over it instead; its polyphenols suppress genes related to fat storage, according to Nutrition Journal, rewiring metabolism.

Better still, a kcal breakfast with a little cocoa has been linked to a reduced incidence of overeating later in the day. Work your jaw. If you want to supercharge your calorie burn, the muscle you need to be working is your jaw. Aim for 40 chews per mouthful, instead of the usual Make everything bite-sized.

Slice your foot into morsel-sized pieces before you eat. Chew sugarless gum. Chewing sugarless gum for 15 minutes after eating will curb your desire to snack for up to three hours after your meal, according to Glasgow Caledonian University.

Visualise the cravings away. Food cravings begin the brain, not the belly, with the part of your grey matter responsible for visual imagery being particularly active when you suddenly want something to eat. Next time you find yourself salivating, rewire your mental circuits by bringing a vivid, emotive picture to mind, suggests Frontiers in Psychiatry.

Snack smart. Rather than reaching for the biscuits, try these clever snacks out for size:. Jerky : With 7g of protein per serving, jerky is a healthy post-run snack just make sure it has mg or less of sodium per serving. Twiglets : A much better option than crisps, says nutritionist Justin Lord.

They contain B vitamins and anti-inflammatory celery seed which reduces bloating. Popcorn : It will help to lower your blood-glucose levels, which, in turn, switches your body into fat-burning mode.

Keep it plain and air popped. Tortilla chips and salsa : High in vitamins and antioxidants, salsa contains just 70kcals per g. Enjoy it with baked, multigrain tortilla chips.

Say yes to black pepper. When the waiter comes to your table and proffers the black pepper, tell him to go for it. The spice can block the formation of fat cells, thanks to a compound called piperine. Keep the fruit bowl somewhere you can see it.

Simply looking at fruit and veg in the morning can hardwire you to make better food decisions during the day, says research from University of Leeds. So make sure that your fruit bowl is front and centre at breakfast time, even if you eat nothing from it. FOCUS ON FAT.

Healthy fats, namely omega-3 fatty acids, as well as monounsaturated fats, can actually help you lose bodyfat. Plain nuts are great, too.

One study out of Loma Linda University California reported that subjects following a low-calorie, high-fat diet with the majority of fat coming from almonds lost significantly more bodyfat than those consuming the same calories but higher carbs and lower fat.

DO THIS : Keep fat intake at 20 to 30 percent of total daily calories. Go with three whole eggs first thing in the morning, along with an additional bodyfat three egg whites. EAT FAT-BURNING FRUITS. Think about it: How many people do you know of who have gotten fat from eating berries and bananas?

Thought so. Fruit, then, is not exactly the devil, but some are better than others when it comes to getting lean. Apples, on the other hand, contain antioxidants called polyphenols that, in addition to boosting strength and endurance, aid in fat loss, especially around the abs.

DO THIS : Add half a grapefruit to your breakfast and lunch every day and have one large apple as your preworkout carb source, as one apple contains about 30 g of slow-digesting carbs. GET YOUR CALCIUM. WHY IT WORKS : Calcium has been shown in numerous studies to enhance fat loss, particularly around the abs.

Calcium may also help decrease the amount of dietary fat absorbed by your intestines, and a recent study suggests that it helps to curb food intake.

DO THIS : Opt for dairy products such as low-fat cottage cheese and Greek yogurt two or three times a day as high-protein snacks.

WHY IT WORKS : One study out of the United Kingdom reported that organic milk had roughly 70 percent more omega-3 fats than regular milk. Another study found that organically raised grass-fed cows produced milk with a whopping percent more conjugated linoleic acid than conventionally raised cows and that the meat from the organic ones also contained more CLA and omega-3s — both of which aid in fat burning as well as muscle building.

DO THIS : When shopping for milk, cottage cheese, yogurt, cheese and beef, buy organic if you can afford it. DRINK COLD WATER.

Drinking water may seem too simple a way to get lean, but it works, especially when the water is cold. Another study found that those drinking two cups of water between meals also ate less food and lost five more pounds in 12 weeks than those not drinking extra water between meals.

DO THIS : Drink two cups of cold water between meals throughout the day. Research has suggested that such drinks cause you to feel hungrier, making you more likely to stray from clean eating.

SEEK OUT SOY. WHY IT WORKS : University of Alabama Birmingham researchers found that individuals taking 20 g of soy protein daily for three months lost a significant amount of abdominal fat compared to those using casein. Soy also has been found to increase growth hormone levels.

GH helps build muscle, yes, but it also burns fat. DO THIS : Add 10 g of soy protein powder to your pre- and post-workout shakes. Take a macro look at how quickly certain foods are digested with this important index. Don't let these innocent things get in the way of your fitness progress this holiday season.

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When it comes to setting goals, visualisation is important. It could be a picture of you at a healthier weight, fitspo from your favourite athlete or an outfit you want to wear when you reach your goal.

Fact: small treats keep you from feeling deprived, so allow yourself a little bit of something you love every day aim for it to be around calories. The reason? Nailed it. Milk in your coffee, sauce on the side, extra alcoholic drinks, those mindless nibbles when food appears in front of you — it all adds up.

To hit the right amount, multiply your weight in kilos by 1. That could be in the form of protein powders or high protein foods, such as eggs, chicken, red meat, fish, tofu, feta cheese and some legumes. If you're not yet educated on what exactly macros are, let WH explain fat loss macros , or use this handy macros calculator , if maths was never your strong point..

Clear confusion by taking a step back and looking at a wellness approach that suits your body type, goals and lifestyle. A nutritionist or dietitian can help you figure this out. Make a note of how your body reacts after foods that you eat. People need support and accountability in reaching goals.

Going it alone? Do this every time you falter and your willpower will become stronger. You may think to lose fat, you need to cut down on fat.

But in reality, healthy fats like olive and nut oils — in moderation — can boost the flavour of your meals, add energy and help your body absorb nutrients. Stress and emotional eating are fairly common, and nothing to worry about if you're maintaining your weight, however if you're looking to lose fat, it's worth identifying and pin-pointing your triggers.

High levels of cortisol, aka the stress hormone, causes higher levels of insulin in the body, which in turn makes you crave sugar-y and fatty foods, making it more difficult to lose fat. You were warned. You've heard the experts harking on about getting enough shut eye—between seven and nine hours, in an ideal world—but how many of you actually make sure to get eight hours of solid rest each night?

If your answer was 'not me', it's time you checked in on your sleep hygiene habits. Various studies have compared those who get more and less shut eye, and those who get eight hours plus generally avoid snacking and feel less hungry, promoting a more successful fat loss rate. Sweet dreams.

In other words, make yourself a breakfast that's a healthy balance of protein, carbs and fats to make sure you're not so hungry come 11 o'clock you'll eat anything and everything in sight. Not sure where to start?

WH 's pick of the 18 best breakfasts for fat loss are a great guidance for beginners or any lacking inspiration. You're welcome. In other words, as sad as it is, accept that g in the form of a Yorkie bar probably isn't going to fill you up or do you quite as much good as lean protein chicken.

Eating for fat loss is all about filling yourself up with lean protein sources, slow release carbs, healthy fats and nutrient-dense fruits and vegetables, so it's worth being mindful of foods that don't fit into this category that may just waste calories on foods lacking in adequate nutrition.

These 7 apps for intermittent fasting really work. A super simple guide to counting your macros. You asked: what are Slimming World Speed Foods?

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Sleep deprivation is linked to an increased risk of weight gain. Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key Keeping a food diary or using an online food tracker or app can help monitor your calorie intake.

This strategy has been shown to be beneficial for weight loss 50 , In addition, food tracking tools help you to see your intake of protein, carbs, fiber, and micronutrients. Many also allow you to record your exercise and physical activity.

You can find several free apps or websites to track nutrient and calorie intake on this page. Keeping a food diary or using an online food tracker are two of the most popular ways to do this. Fatty fish can be a nutritious addition to a balanced diet. Studies in adults and children with fatty liver disease have shown that omega-3 supplements may significantly reduce liver and abdominal fat 54 , 55 , Eating fatty fish or taking omega-3 supplements sourced from fish oil or algae may improve your overall health.

Some evidence also suggests it may reduce belly fat in people with fatty liver disease. For example, an 8-ounce milliliter serving of unsweetened apple juice contains 24 g of sugar, over half of which is fructose Research suggests that consuming high amounts of fruit juice could contribute to weight gain due to the excessive amount of calories that it provides rather than the fructose that it contains Still, to help reduce excess belly fat, moderate your intake and enjoy other beverages with lower sugar content, such as water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime.

Fruit juice often contains as much sugar as soda and may contribute to weight gain if consumed in high amounts. Probiotics are bacteria found in some foods and supplements. They may have health benefits, including helping improve gut health and enhancing immune function Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat.

Those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum , Lactobacillus amylovorus , and Lactobacillus gasseri 61 , 62 , 63 , However, while probiotics may be beneficial for weight loss , more research is needed.

Taking probiotic supplements may help promote a healthy digestive system. Studies also suggest that beneficial gut bacteria may help promote weight loss. Intermittent fasting has recently become very popular as a weight loss method.

One popular method involves hour fasts once or twice per week. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period. One study found that combining intermittent fasting with protein pacing — which involves consuming nutrient-dense meals spaced evenly throughout the day — led to greater reductions in body weight, total fat, and visceral fat compared to calorie restriction Although certain modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects.

Additionally, talk with a doctor before trying intermittent fasting or making other changes to your diet. Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Studies suggest that it may be one of the most effective ways to lose weight and belly fat.

Green tea is an exceptionally healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate EGCG , which appear to boost metabolism 68 , EGCG is a catechin, which several studies suggest may help you lose belly fat.

The effect may be strengthened when green tea consumption is combined with exercise 70 , 71 , Interestingly, one review concluded that green tea could increase weight loss, especially when consumed in doses of less than milligrams per day for 12 weeks Another review showed that regular consumption of green tea could be beneficial for reducing body weight and waist circumference Though more research is needed, regularly drinking green tea has been linked to weight loss.

Interestingly, many of these methods are generally associated with balanced eating and an overall healthy lifestyle. Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off. When you have healthy habits, stay active, and reduce your intake of ultra-processed foods , fat loss tends to follow as a natural side effect Losing weight and keeping it off may be difficult unless you maintain consistent dietary habits and lifestyle measures.

Studies suggest that intermittent fasting may be one of the most effective ways to lose weight and belly fat.

While there are healthy ways to lose weight, it will likely take longer than 7 days. There are no magic solutions to losing belly fat. Adopting some or all of the strategies and lifestyle goals discussed in this article may help you lose belly fat and improve overall health.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Belly fat is the most harmful fat in your body, linked to many diseases. Here are 6 simple ways to lose belly fat that are supported by science.

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Nutrition Evidence Based 18 Effective Tips to Lose Belly Fat Backed by Science. Medically reviewed by Adam Bernstein, MD, ScD — By Franziska Spritzler — Updated on November 30, Was this helpful? Eat plenty of soluble fiber. Avoid foods that contain trans fats.

Moderate your alcohol intake. Eat a high protein diet. Reduce your stress levels. Explore our top resources. Do aerobic exercise cardio. Cut back on carbs — especially refined carbs. Perform resistance training lift weights.

Limit sugar-sweetened beverages. Get plenty of restful sleep. Track your food intake and exercise. Eat fatty fish every week.

Limit consumption of fruit juice. Eat probiotic foods or take a probiotic supplement. Consider intermittent fasting.