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What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle . Research shows that high cortisol levels increase appetite and drive abdominal fat storage . Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone.

However, evidence for the benefits of coconut oil for abdominal fat loss is weak and controversial . In one study, men with obesity who took coconut oil daily for 12 weeks lost an average of 1.1 inches (2.86 cm) from their waists without intentionally changing their diets or exercise routines . One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared with those who exercised 150 minutes per week . Studies also show that it’s one of the most effective forms of exercise for reducing belly fat.

WebMD asked two registered dietitians without ties to any of the diets to comment on the findings and the rankings. WebMD reached out for comment on the promoters of all three diets ranked at the bottom. Nordic, a recent addition to the list, focuses on fish, vegetables, and whole grains. Although virtual visits have improved access for many Americans, others struggle to connect with a healthcare provider.

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  • The negative effects of eating grapes include weight gain, carb overload , gut issues, and allergy attacks.
  • Another foods that lower blood pressure eight-week study found that eggs for breakfast increased weight loss on a calorie restricted diet, compared to bagels .
  • Here are the 20 most weight-loss-friendly foods on earth that are supported by science.
  • Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories.

However, results are mixed as to whether moderate or high intensity exercise is more beneficial . Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess.

Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off. An 8-ounce (240-mL) serving of unsweetened apple juice contains 24 grams of sugar, half of which is fructose . You can find five free apps/websites to track nutrient and calorie intake on this page.

Results showed those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank . Research suggests that too much alcohol can also make you gain belly fat. Alcohol can have health benefits in small amounts, but it’s seriously harmful if you drink too much. Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.

The condition known as sleep apnea, where breathing stops intermittently during the night, has also been linked to excess visceral fat . Sugar-sweetened beverages are loaded with liquid fructose, which can make you gain belly fat. If you decide to start lifting weights, it’s a good idea to get advice from a certified personal trainer. In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat . Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.