A healthy diet and regular exercise can help to eliminate stress and abdominal fat, but only if you get enough sleep. Lack of sleep may lead to an increase in the stress hormone cortisol, followed by an increase in abdominal fat. Lack of sleep, rising stress hormones are closely related to weight gain.

In a six-year study, researchers in Canada found that among adults who slept only 5-6 hours a night, 35% gained 10 pounds, and nearly 60% of them had a thicker waist and abdomen than those who slept 7-8 hours a day.

Drink more green tea.

Green tea has many benefits. In addition to skin care and anti-cancer, researchers recently found that it is even a good abdominal fat burner. The latest research found that exercisers who drink four cups of green tea every day lost more than eight times of abdominal fat in 12 weeks compared with those who drink ordinary caffeine drinks. The researchers concluded that catechol contained in green tea can effectively accelerate the metabolism of fat.

Do proper strength training.

Aerobic exercise such as brisk walking and jogging is really beneficial to burning abdominal fat, but a complete whole-body strength training program is more conducive to exercising and strengthening waist and abdominal muscles. A study of 1 year found that people who do high-intensity whole-body strength training while doing aerobic exercise can lose more than 2 times of body fat, and the effect of reducing abdominal fat is almost 4 times that of people who only do aerobic exercise.

Of course, the strength training group also paid special attention to the intake of high-protein food, while the other group followed the traditional moderate intake of protein. The researchers concluded that those who lost more fat may have accelerated the burning of calories because of weight training and excessive intake of protein.

In order to get faster results, you can exercise completely according to the above training plan. If you don't have time to cover everything, at least start doing aerobic exercise first, then add some whole-body strength training, and finally add some abdominal exercises.