• 1. Crowd out the calories

New research suggests that dieting is not necessarily the best way to burn fat. Instead of reducing your overall food intake, focus on piling your plate with vegetables and other high-fiber foods. By doing so, you’ll still feel full while consuming fewer calories. This approach can help you lose fat without slowing down your metabolism.

• 2. Eat smaller meals, more often

Did you know that eating smaller meals regularly can actually help you burn more calories? Each time you eat, your metabolism gets a boost and starts working to burn off those calories. So, instead of eating one or two large meals, opt for smaller, more frequent ones. This will keep your metabolism steady throughout the day, helping you burn calories constantly.

• 3. Gain muscle, lose fat

When trying to lose body fat, don’t forget to focus on building muscle too. Muscle building uses up calories that would otherwise be stored as fat. Aim to work your major muscle groups at least twice a week. Not only will this help you burn more calories, but it will also give you a fitter and leaner look.

• 4. Keep on the move

Any form of movement, no matter how small, uses up energy and burns calories. In fact, even fidgeting in your seat or pacing around the room can help you avoid obesity. So, try to avoid sitting for long periods of time and make an effort to keep moving. By staying active, you’ll burn off more fat throughout the day.

• 5. Eat more protein

Including more protein in your diet is another effective way to lose body fat. Protein is essential for building muscle mass, and research shows that it can boost the post-meal burn off of calories by up to thirty-five percent. Increase your intake of lean meats, nuts, and low-fat dairy foods. As a general guideline, aim for approximately 1 gram of protein per pound of body weight if you work out regularly.

• 6. Chew your food more

Many people eat their food too quickly, without taking the time to chew properly. By slowing down and thoroughly chewing your food, you’ll eat less because your body will have more time to signal when you’re full. In fact, a study found that people who chewed their food thoroughly ended up eating 12 percent less than those who rushed their meals.

• 7. Spice up your meals

Adding chillies or peppers to your meals can give your metabolism a boost of up to twenty percent. The capsaicin found in these spicy ingredients raises your core body temperature, leading to a nervous reaction similar to the fight or flight response. In response, your body speeds up its metabolism, resulting in increased fat loss.

• 8. Drink a glass of water before each meal

While water doesn’t have any magical fat-burning properties, it can help you feel fuller quicker. Drinking a glass of water before every meal can help curb your appetite. Nutritionists suggest that staying well-hydrated and drinking more water is a good way to lose weight, as people often mistake thirst for hunger.

Remember, losing body fat is a journey that requires consistency and patience. By following these 8 simple tips based on science, you can say goodbye to stubborn belly fat and achieve a healthier, happier you!