Top 5 Tips to Reduce Belly Fat

1. Don’t diet

Scientists have recently discovered that yo-yo dieting—repeatedly taking off weight only to put it back on—may actually promote weight gain in the long run. Worse yet, according to researchers at the University of Pennsylvania School of Medicine, this increasingly common practice of yo-yo dieting may also promote abdominal fat accumulation. In fact, a recent collaborative research project involving scientists from Harvard, Yale, Vassar and the University of Pennsylvania has produced evidence of a “diet sensitive” phenomenon in which each bout of weight loss and weight gain actually mobilizes the body’s defenses against losing fat. It seems persistent weight fluctuations lead to significantly lower metabolic rates—and therefore a slower burning of fat.

2. Cut out alcohol and cigarettes

A number of studies have shown smoking and alcohol use, even in a social context, to be associated with increased stomach fat accumulation. For instance, one Swedish study that compared recreational drinkers with nondrinkers found that the recreational drinkers had two to three times the amount of abdominal fat. Similarly, researchers at the University of Manitoba, Canada, have found that cigarette smoking increases abdominal fat deposits.

3. Get nine hours of sleep per night

Nine hours of sleep may sound like a lot, especially to those of us who are used to getting by with no more than seven. However, in a study published in the Tufts University Health & Nutrition Letter, researchers from the school’s department of nutrition science discovered that people who slept an average of seven hours a night had significantly higher levels of cortisol in the afternoon than when they slept for nine hours a night. And as we’ve already seen, elevated cortisol levels may lead to unwanted belly fat accumulation around the belly. So to help keep cortisol levels in check, try to get at least nine hours of sleep per night.

4. Reduce stress

Being “stressed out” may add more than just gray hairs to your head. According to new research, it may also add belly fat to your waistline. A report published in the journal Psychosomatic Medicine found that people who have higher levels of the “stress” hormone cortisol tend to have more abdominal fat. “Abdominal fat distribution is related to greater psychological stress and cortisol reactivity,” says Elissa Epel, Ph.D., a researcher at the University of California at San Francisco and the study’s lead author. “Our findings suggest that stress-induced cortisol secretion may contribute to abdominal fat.” Take-home message? Chill out!

5. Supplement with Cis-9,Trans-11 - The Belly Fat Fighter

A study published this year in the International Journal of Obesity concludes that C9T11 Belly Fat-Reducing Capsules may go a long way in helping you find your abs. In all, 25 men participated in the double-blind, placebo-controlled trial. Fourteen received 4.2 grams of C9T11 per day, while the others received a placebo. After four weeks, there was a significant decrease of abdominal diameter among the Cis-9,Trans-11 group. Specifically, those taking C9T11 lost an average of one full inch of belly fat. None of the study participants changed their eating or exercise habits during the trial period. Your abs will thank you.