Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period. One popular method involves 24-hour fasts once or twice per week. It’s an eating pattern that cycles between periods of eating and periods of fasting ( 65). Intermittent fasting has recently become very popular as a weight loss method. Studies also suggest that beneficial gut bacteria may help promote weight loss.

Taking probiotic supplements may help promote a healthy digestive system. As some probiotics aren’t regulated by the Food and Drug Administration, it’s important to talk with a doctor before adding probiotics or other supplements to your routine.

However, while probiotics may be beneficial for weight loss, more research is needed. Those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus, and Lactobacillus gasseri ( 61, 62, 63, 64). 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. They may have health benefits, including helping improve gut health and enhancing immune function ( 60).

Probiotics are bacteria found in some foods and supplements. Eat probiotic foods or take a probiotic supplement If you’re trying to lose weight, consider drinking alcohol in moderation or abstaining completely.ġ5. SUMMARYĮxcess alcohol intake has been associated with increased belly fat. 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 ( 12).Īccording to the most recent Dietary Guidelines for Americans, it’s recommended to limit alcohol intake to two drinks or fewer per day for men and one drink or fewer per day for women ( 13). One study on alcohol use involved more than 2,000 people. You don’t need to give it up completely, but limiting the amount you drink in a single day can help. Observational studies link heavy alcohol consumption to a significantly increased risk of developing excess fat storage around the waist ( 11, 12).Ĭutting back on alcohol may help reduce your waist size. Research suggests that too much alcohol can contribute to belly fat. To ensure fonts are rendered more or less correctly, give two or three alternatives separated by commas, eg FONT FACE='Arial,Helvetica,sans-serif'.Alcohol can have health benefits in small amounts, but it can be harmful if you drink too much. (Fonts not supported by a user's computer revert to either one of the 4 widely supported fonts below, or to a similar serif or sans-serif font.

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