Here are 39 Habits That Are Proven To Decrease Belly Fat. Use these suggestions to alter the seemingly harmless habits that could be the culprits holding you back and keeping you from shedding that unwanted belly fat for good. Which habits are calling your sticky notes out!!
HOW DO WE NOURISH OURSELVES
Habit by definition is that thing that we do when we’re not paying attention to what we’re doing. But what if you could change your habits so that you could start losing fat automatically — without ever having to think about it? New research says that you can — and it’s easier than you think.
DO I HAVE YOUR ATTENTION?
So neurons in the brain actually judge the rewards and costs of habits, which means they might be easier to change than you think, according to research at MIT. Breaking your bad habit may be as simple as upping the penalty (not more bad self-talk!). Set aside money to buy yourself something special, then subtract from your little nest egg every time you break down and sneak a midnight snack. Eventually, your brain will decide that the cost isn’t worth the benefit, at least this is what research suggests.
But which of these 39 bad habits are costing you the most belly fat and feeling miserable?
|1||You’re not sleeping enough.|
According to Wake Forest researchers, dieters who sleep five hours or less put on 2½ times more belly fat, while those who sleep more than eight hours pack on only slightly less than that. Shoot for an average of six to seven hours of sleep per night—the optimal amount for weight control.
YES YOU CAN ACTUALLY LOSE FAT WHILE YOU SLEEP
|2||You’re drinking diet sodas.|
It’s a logical assumption: Switching from a sugar-based soda to a non-sugar-based soda should help your health. While calorically speaking that might be true, diet sodas contain their own dangers and side effects. In a shocking study, researchers at the University of Texas Health Science Center monitored 475 adults for 10 years and found that the participants who drank diet soda saw a 70 percent increase in waist circumference compared with those who didn’t drink any soda. So much for the idea that diet soda helps you get rid of belly fat!
PLUS: The participants who drank more than two diet sodas a day suffered a 500 percent waist expansion. (Hello aspartame}
Aspartame raises blood glucose levels to a point where the liver cannot handle it all, so the excess glucose is converted into fat.
SOLUTION: Drink black tea instead, for a caffeine buzz without the weight gain.
|3||You eat mostly in big groups.|
When we eat with other people, we consume, on average, 44 percent more food than we do when dining alone. Research published in the journal Nutrition found that a meal eaten with one other person was 33 percent larger than a meal savored alone. Third-wheeling with two friends? You’re looking at a 47 percent bigger meal. Dining with four, six, or 8+ friends was associated with meal increases of 69, 70, and 96 percent, respectively.
SOLUTION: BE MORE CONSCIOUS OF WHAT YOU’RE DOING. FAMILY-STYLE DINING IS DECEPTIVE. fill your plate 1X. You can still hang out with your friends. Just vary the activity once in a while, and include short runs or walk-and-talks. You’ll save money and calories that are inflating your belly.
|4||You follow a restrictive diet.|
If you’ve just hopped on the Paleo or low-carb bandwagon, proceed with caution! Often diets that cut out entire food groups do not allow for the balance and moderation we need to follow a healthy, lifelong eating plan. Plus, dieters who follow these plans may be prone to potentially dangerous nutritional deficiencies. Or they may simply get bored with their restricted plan and end up overeating down the road.
SOLUTION: You don’t have to go too hard too fast. Baby steps will win the long-term journey.
|5||You eat off large plates.|
One Cornell study found that when given an option, a whopping 98.6 percent of obese individuals opt for larger plates. Translation: More food, more calories, and more belly fat.
SOLUTION: Keep your portions in check by choosing smaller serving dishes. If need be, you can always go back for seconds. A dark plate for light food and conversely, a light plate for dark food actually psychologically trick the mind.
|6||You scroll through social media in bed.|
Keeping your cell phone around and your TV on is only going to keep you up later and cause you to mindlessly eat while you stare at your screen. A study by Lighting Research Center at Rensselaer Polytechnic Institute found that the light emitted from tech gadgets actually suppress melatonin production in the brain. This is the main sleep hormone for your body, so when you don’t have enough of it being produced you can suffer sleep complications. Plus, A study in Pediatric Obesity found students with access to one electronic device in their bedrooms were 1.47 times as likely to be overweight as those with no device in the bedroom. That increased to 2.57 times for kids with three devices.
SOLUTION: Turn your bedroom into a no-technology zone and opt to read a book while in bed if you’d like to wind down before hitting the hay.
|7||You don’t eat mindfully.|
Be mindful about eating mindfully. The practice has ancient Buddhist roots. It is, in fact, a form of secular meditation, asking us to experience food more intensely, paying close attention to the sensation and purpose of each bite. Mindful eating is not a diet—and it doesn’t ask you to eat less—but the approach is gaining traction as a successful weight-loss mechanism. In fact, recent studies have shown that mindful eaters respond less to emotional stress, consume significantly fewer calories, and, perhaps most importantly, have an easier time maintaining a healthy BMI compared with those who are unaware, according to a PLOS One study.
SOLUTION: To eat more mindfully to keep belly fat off your frame, chew slowly. Tune in to the texture, the smell, and the complexity of flavors. Keep chewing. Swallow. Take a sip of water. And for a few moments, resist the urge to take another bite. Continue this way throughout the course of a meal, and you’ll experience the pleasures and frustrations of mindful eating.
|8||You’re distracted while eating.|
We eat for many reasons, but the main prompt for mindful eating is physical hunger. It’s hard to be present if you’re eating at your desk, cyber-loafing, or watching television. When your mind is focusing on something besides your food, you don’t realize things like ‘Was the food actually good?
SOLUTION Catch your bad habits by placing #HaveTheBestDayEver #DetoxYourLife #Ubuntu #NourishedFitandFree #BeccaFitsticky note with the new habit you will do. IE: eat while watching TV. sticky note says, no snacking while watching TV. Get up and do something else. Chance your body/mind connection will feel happy and relieved you went for a walk or did a 17 Minute workout :)). A University of Vermont study found that overweight participants who reduced their TV time by just 50 percent burned an additional 119 calories a day on average.
|9||You’re not using all your senses while eating.|
The warm smell of cinnamon, the charred strips on a grilled chicken breast, the crunch of an apple … Experts say paying attention to the sensory details of food is a simple way to start eating mindfully—and start dropping pounds. In fact, a study in the journal Flavour found that participants who took time to appreciate the aroma of a meal ate significantly less of a dish that smelled strongly than a mildly scented one. A second study found that people served a monochromatic plate of food—like fettuccine Alfredo on a white plate—ate 22 percent more than those served a more visually appealing meal that provided more color and contrast. Texture also comes into play. Researchers in Florida found that people tend to eat more of soft, smooth foods, which tend to be higher in fat, than hard, crisp ones. In one study, participants consumed more soft brownie bits than hard brownie bits until they were asked to focus on calorie content.
SOLUTION: Just being mindful of how things like aroma, mouthfeel, and food presentation can influence how much we eat can help increase the satisfaction we get from a meal and also prevent overeating.
|10||You eat too quickly.|
If your body has one major flaw, this is it: It takes 20 minutes for your stomach to tell your brain that it’s had enough. A study in the Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. What’s 66 calories, you ask? If you can do that at every meal, you’ll lose more than 20 pounds a year!
SOLUTION: SLOOOOOW DOWN. Put your fork down between every bite to slow your pace and keep yourself from overstuffing. It’s been proven: one PLOS One study found that people who focused on taking “small bites” of food consumed about 30 percent less soup for their meal than those who didn’t make the conscious decision. A second study in the Journal of the Academy of Nutrition and Dietetics found that simply slowing down had similar results. People who focused on doubling the number of times they chewed before swallowing ate 15 percent less food and 112 fewer calories over the course of a meal. So pump the brakes, and slow down to slim down.
|11||You haven’t been drinking enough water.|
Adequate water intake is essential for all your body’s functions, and the more you drink, the better your chances of staving off belly fat. In one Virginia Tech study, dieting participants who were instructed to drink two cups of water before each meal lost 30 percent more weight than their thirsty peers. And you can magnify the effect by adding ice. German researchers found that six cups of cold water a day could prompt a metabolic boost that incinerates 50 daily calories. That’s enough to shed five pounds a year!
SOLUTION: You read the study results! Drink at least a glass of water before you sit down to each meal to decrease your calorie consumption.
|12||You eat when you’re emotional.|
A Journal of the American Dietetic Association study found that emotional eaters—those who admitted eating in response to emotional stress—were 13 times more likely to be overweight or obese.
SOLUTION If you feel the urge to eat in response to stress, try chewing a piece of gum, chugging a glass of water, or taking a walk around the block. Create an automatic response that doesn’t involve food, and you’ll prevent yourself from overloading with calories. Eat mindfully with intention and attention,” says Michelle May, MD, founder of Am I Hungry? Mindful Eating Programs. “Eat with the intention of feeling better when you’re finished eating than you did when you started, and eat with your full attention on the food and your body for optimal enjoyment and satisfaction.”
|13||You always take the elevator.|
Your office is on the fifth floor. You always take the elevator. Big mistake! Using the stairs burns twice as many calories. Still not convinced you should change your ways? A 150-pound person could lose about six pounds per year just by climbing up two flights of stairs every day, according to the University of New Mexico Health Sciences Center. Bump that up to six, and you could drop 18 pounds without ever hitting the gym.
SOLUTION: Not only should you be ditching the elevator upon your arrival, but find another excuse to take the stairs. Use the bathroom one floor below or the microwave that’s down two. It may be tough at first, but sooner or later you’ll see results and it’ll be well worth it.
|14||You sleep too much.|
Unfortunately, it is possible to have too much of a good thing. While skimping on sleep is associated with weight gain, researchers at Wake Forest found that those who sleep more than eight hours a night packed on more belly fat, the dangerous kind that’s associated with heart disease, diabetes, and stroke.
SOLUTION Shoot for an average of six to seven hours of sleep per night—the optimal amount for weight control.
|15||Your food is always on display.|
Our homes are filled with hidden eating traps, and simply being aware of something as simple as the size of a bowl can influence how much you eat. For example, a study conducted at Google’s New York office found that placing M&Ms in opaque containers as opposed to glass ones and giving healthier snacks more prominent shelf space curbed candy consumption by 3.1 million calories in just seven weeks. So what does that mean for your weight?
SOLUTION: The lesson here is clear: Clear junk food off your countertops to start losing weight and making better choices. Bottom line: It’s easier to change your environment than to change your mind. Employ simple strategies like removing junk food from your line of sight to keep belly fat off your frame.
|16||You hit up the add-ins station after ordering your coffee.|
If your coffee tastes like ice cream, you’re doing it wrong. If you’re looking to save calories and lower your sugars, a 2017 study published in the journal Public Health, researchers found that nearly 70 percent of coffee consumers drink coffee with caloric add-ins (including sugar and creamers); out of those people, close to 16 percent of their daily caloric intake came from sipping on their coffee concoction. That 16 percent translates to an additional 70 calories a day more than non-coffee drinkers.
SOLUTION Try using other flavor boosters to make up for the sweet stuff, such as cinnamon or cacao powder, both of which are often available at your local coffee shop. And if you crave that sweetness, go for the less processed stuff such as Stevia.
|17||You eat dinner late.|
Eating late in the evening is a great way to go up a couple of pant sizes. Research published in Obesity Society shows that eating dinner earlier in the day can help with weight loss because you have more time to burn off the calories. Remember that the next time you’re hankering for a slice of pizza late at night.
SOLUTION: Stick to a consistent dinner time and schedule it for early in the evening. If you happen to have a late dinner, consider going for a walk afterward to get your metabolism going.
|18||You’re always bored.|
According to a study published by Frontiers in Psychology, people have the tendency to eat when they’re bored.
SOLUTION: Before you pick up that afternoon snack, ask yourself if you’re really hungry or just eating because you don’t have anything else to do. Try reading a book, meditating, or writing in a journal to keep your mind (and your stomach) preoccupied.
|19||Your bedroom is too warm.|
Adjusting the temperature in your room is a simple fix to a smaller pants size. According to research published in Cell Press, regular exposure to mild colds can actually boost weight loss. The researchers noted that a Japanese study found that participants who stayed in colder temperatures (around 62 degrees) for six weeks saw a significant decrease in body fat.
SOLUTION: Make sure to turn your thermostat down and take off your clothes. lol :))
|20||You buy white bread, flours, and rice.|
Refined wheat flours, such as white bread, pizza, pasta, and bagels, have been stripped of their slow-digesting fiber, which means your body can break down what you just consumed very quickly.
And the faster your body digests these foods, the faster your blood sugar levels rise, which leads to spikes in your insulin levels and ends with fat accumulation.
According to multiple studies published in The American Journal of Clinical Nutrition, those who consume the most refined grains have the most amount of belly fat and the largest mean BMI and waist circumference, whereas those who eat the most high-fiber, whole grain foods have the lowest amounts of belly fat.
SOLUTION: Adding berries such as raspberries and blueberries to your morning oats is a smart move. These fruits carry over 6 grams of belly-filling stuff per cup. Not to mention, they’re low in sugar and filled with flavor. According to research from Wake Forest Baptist Medical Center, eating foods rich in soluble fiber, like oatmeal, apples, and beans, can reduce belly fat.
|21||You always celebrate with food.|
…or a drink! But just because your BFF got a promotion, or you finally moved into your new home, doesn’t mean you need to overload on champagne, cakes, and cookies. Most people reward weight loss by indulging in foods they know aren’t the best for their goals. Instead,
SOLUTION:: I suggest using things like manicures, beach time, massages, and workout gear as a reward for all their hard work. Using junk food will only contribute to weight gain and lead to unhealthy yo-yo dieting.
|22||You watch the Food Network.|
According to a study from Cornell, watching cooking shows and then cooking from scratch is associated with a higher body mass index (BMI). However, cooking show viewers who watch but don’t cook do not have higher BMIs.” So feel free to watch, but sorry Ina, we can’t cook up the food.
SOLUTION:: Try shifting the ingredients to healthier choices. Watch the shows, let them inspire you, but make them flat-belly friendly. Change unhealthy fattening ingredient.
|23||You love to binge-watch TV.|
Time spent on Netflix as opposed to at the movement is obviously not a flat-belly move. But it’s more than just a lack of exercise time that’s packing on the pounds; a study conducted at the University of Vermont found that overweight participants who cut back half of their normal TV time saved an additional 119 calories a day on average. Watching just one less show (if you only watch two) would be an automatic 12-pound annual loss!
SOLUTION:: Cut back on TV time and go for a walk every night.
|24||You always eat out for lunch.|
If your lunch break is consistently you running out to a local spot or out the door to meet a delivery guy, then chances are you’re eating up more calories, salt, and sugar than if you just ate lunch from home. Restaurant options are often spiked with diet-destroying sauces and belly-bloating sodium. And when you eat out, you often say “yes” to more than you need. And your local place is just as to blame as the McDonald’s down the block. A study published in the Journal of the American Academy of Nutrition and Dietetics found that restaurant food is as caloric as fast-food. Researchers found that 92 percent of meals gathered from both large-chain and local restaurants in three cities contained on average 1,205 calories—nearly 60 percent of the FDA’s daily recommended intake of 2,000.
SOLUTION:: To stay away from those unwanted calories, brown bag it.
|25||You’re OD’ing on protein.|
A high-protein, low-carb diet may help your extra pounds fly off initially, but it can actually cause weight gain in the long term, according to a recent Spanish study. Researchers had more than 7,000 participants fill out questionnaires about their eating habits over the course of six years. After analyzing the data for commonalities, they found that those who ate high-protein diets had a 90 percent greater risk of gaining more than 10 percent of their body weight during the course of the study than those who ate less of the stuff. Yikes!
SOLUTION:: Instead of going heavy on the meat, make half your plate vegetables and/or salad. The vegetables are nutrient-dense, high in satiating fiber, and low in calories. By eating the veggie half of your plate before anything else, you will take the edge off your hunger, eat fewer overall calories, and still feel full and satisfied.
|26||You prefer potato chips.|
A study published in the Journal of Nutrition discovered that salt actually confuses the biological processes that tell you when you’re full.
“Our body has biological mechanisms to tell us when to stop eating, and fat activates those mechanisms in people who are sensitive to the taste of fat,” lead author Russell Keast said in a statement. “However, when salt is added to the food, those mechanisms are blunted and people end up eating more food. This can cause you to eat more fatty foods, and over time, your body adapts or becomes less sensitive to fat, leading you to eat more to get the same feelings of fullness.”
SOLUTION:: Cooking at home? Use fresh herbs instead of salt. When dining out, scan the nutrition info at home before you head out and pick a low-calorie dish with about 1,000 milligrams of sodium or less. And make sure to ask restaurants to not salt your food. Tell them you high blood pressure/
|27||You eat at your desk.|
You may think it’s beneficial for your hourly pay, or to prove yourself to your boss, but eating your lunch at your desk isn’t doing your waistline any favors. And you’re not the only one doing this. The issue is that you’re eating distractedly, which can cause you to consume up to 50 percent more calories than you intended, according to a 2013 review in the American Journal of Clinical Nutrition.
SOLUTION: Invite a colleague, take a walk to the salad shop, and eat it there! Taking a break will help you refresh your mind and give you control over your caloric intake.
|28||You always presume it’s hunger.|
Your stomach makes some noise. You’re hungry, right? Maybe not. A study in the journal Physiology & Behavior found that 60 percent of the time people confused hunger for thirst. Drinking water is a simple trick to stay on track with those weight-loss goals.
SOLUTION: Even if you’re sure those rumbles are for hunger, preloading meals with some good ol’ calorie-free H2O can shave some calories. And if plain water sounds boring, you can add some practically calorie-free fresh citrus to create a healthy-boosting (and flavorful!) detox water (see week #3).
|29||You order the healthiest-sounding menu item.|
If you think you’re doing yourself a favor by ordering a lighter fare, you may be surprised to learn you’re not. That’s because when you are under the impression you chose the better option, you tend to let up on restraint. In fact, consumers tend to choose beverages, side dishes, and desserts that contain up to 131 percent more calories when they ordered a “healthy” main dish, according to a study from the Journal of Consumer Research.
A separate Babson College study even found that the mere presence of healthy meals on a menu can actually cause people to select a less nutritious meal. Experts believe that people end up splurging because they take the fact that they count the consideration of ordering a healthy item as being virtuous, so it leads them to make poor food choices down the line. Plus, not all lighter fare dishes are as healthy as they sound.
SOLUTION To keep your slim-down plans in line, take a peek at the restaurant’s menu options in advance. Many chains have nutritional facts readily available, and knowing what you take in will rid you of any guilty feelings later as long as you stick to your plan. If you’re considering ordering lunch, placing an order ahead of when you’ll start to feel hungry can also help you cut down on calories, according to research published in the Journal of Marketing Research.
|30||You order the meal as-is.|
Restaurant chefs tend to soak their meals in deep, treacherous puddles of oil, cream, butter, and sugar—all of which are calorically dense and offer little to no nutritional benefits. By asking for your veggies and meat to be cooked dry and leaving sauces on the side, you could save loads of calories. Simple renditions like this on your order can lead to major weight loss success.
SOLUTION: If you’re not already making this request when you dine out and order in, it’s time to start. Ask for your chicken and broccoli dish steamed, leaving the sauce on the side. When you order, ask for a side of fruit with your veggie-filled omelet rather than going for the oil-drenched potatoes.
|31||You eat three meals a day.|
Despite diet experts and new research constantly telling you otherwise, many people still consume the bulk of their calories in two or three large meals each day, often—in an attempt to slim down—going for hours at a time eating nothing in between. Sure, you can lose weight on a reduced-calorie three-meal plan, but you can’t make your body burn fat more efficiently, which is key to long-term weight loss.
SOLUTION: A nutritious meal or snack about every three hours keeps blood-sugar levels stable, feeds your body a steady stream of necessary nutrients, and helps control hunger-induced cravings for less-than-slimming snacks like sweets and fats. It also leads to more effective glycogen storage in the liver and muscle tissues, ensuring that your body won’t cannibalize muscle as an energy source during your workouts. So make your meals mini, and spread them out. If you have trouble fitting in extra eating times at work, prepare food ahead of time that you can zap in the microwave or eat cold.
|32||Your diet depends on the day.|
Allowing your cycle of good days and bad days to dictate your eating habits can set your diet up for failure. We’re not saying that a cheat meal isn’t allowed. In fact, quite the opposite: “Occasionally indulging can aid weight-loss efforts by warding off feelings of deprivation and bouts of overeating,” explains dietitian Cassie Bjork, RD, LD of Healthy Simple Life. “It can make it easier to stick with your healthy eating regimen for the long haul.” Rather, it’s when you let your emotions dictate your eating routine or when one diet slip-up causes a cascade of poor eating decisions that you can run into a problem.
SOLUTION: We have two suggestions for you: Either keep your hard work in line by picking your cheat meal in advance and be sure to jump right back on the healthy eating bandwagon afterward, no matter how good a second greasy meal may sound. Or, choose a meal plan that’s realistic. If you’re a dairy lover, days without cheese, yogurt, and ice cream will be quite painful. Instead, allow yourself one meal a day with a little bit of the good stuff. That way, you never feel deprived.
|33||You eat ‘low-fat’.|
It’s time to get fat—not around your waist, but on your plate. Stop buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories, and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly—causing a sugar rush and, immediately afterward, rebound hunger. Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you’ll store less belly fat and be less likely to eat more later.
SOLUTION: EAT PROTEIN, FAT & FIBER RICH FOODS
|34||You ignore nutrition advice.|
Good news here: By reading this, you’re already forming habits that can help you shed belly fat. When New Zealand researchers sent diet and exercise advice to 491 people, they found that the recipients began eating smarter and working more physical activity into their daily routines. Not surprisingly, the habits of the non-recipients didn’t budge.
SOLUTION: Stay up to date on all things nutrition-related by reading Eat This, Not That!
|35||You’ve been avoiding nuts.|
The UCLA Center for Human Nutrition researchers divided study participants into two groups, each of which was fed a nearly identical low-cal diet for 12 weeks. The only difference between the groups was what they were given to eat as an afternoon snack. One group ate 220 calories of pretzels while the other group munched on 240 calories’ worth of pistachios. Just four weeks into the study, the pistachio group had reduced their BMI by a point, while the pretzel-eating group stayed the same, and their cholesterol and triglyceride levels showed improvements as well.
SOLUTION! Fix: Enjoy pistachios—and almonds, but sprinkle them on your salads, soups, shakes and breads. Don’t fill cups and eat them unconsciously.
|36||You sit too much.|
Ideally, we sleep about eight hours every 24. Most people spend an extra seven to 10 hours sitting at their desks. That means most of us to spend the overwhelming majority of our time sedentary. Our bodies weren’t designed for this level of inactivity. Most of human evolutionary history has involved being active, searching for food and fuel. Standing at work burned 50 more calories an hour than sitting. If that doesn’t sound like a lot, consider this: If you stand for just three hours every day, in one year you’ll expend more than 30,000 extra calories—which amounts to about 8 pounds of fat.
SOLUTION Set a phone timer to remind you to get up every hour and walk around, even for a few minutes. Just two minutes every hour can offset the predicted pounds, according to a Clinical Journal of the American Society of Nephrology study.
|37||You don’t eat a filling snack before going out to eat.|
While it may sound counterintuitive, eating before going to a work dinner or happy hour can actually take off pounds. A series of studies out of Penn State found that noshing on an apple or a broth-based soup prior to sitting down to a restaurant meal can reduce total calorie intake by 20 percent. With the average restaurant meal weighing in at 1,128 calories, saving 20 percent once a day could help you lose up to 23 pounds this year.
|38||You never step on the scale.|
Abandon your habit of stepping on the scale completely, and research has shown your weight is likely to creep up. University of Pittsburgh School of Nursing researchers found that people who never weighed themselves or only stepped on a scale once a week did not lose weight in the following year. However, dieters who weighed themselves every day a week lost an average of 1.7 percent of their body weight in 12 months.
SOLUTION: To get the most accurate measurement, weigh yourself once a week in the morning before breakfast…. BETTER YET, TAKE MEASUREMENTS AND PHOTOS EVERY 2 WEEKS!
|39||You’re brewing the wrong tea.|
A steaming cup of tea is the perfect drink for soothing a sore throat, relaxing at night, or binge-watching your favorite TV show. But certain teas are also perfect for doing something else—helping you lose extra weight. Pu-erh tea, for example, can literally shrink the size of your fat cells! To discover the brew’s fat-crusading powers, Chinese researchers divided rats into five groups and fed them varying diets over a two-month period. In addition to a control group, there was a group given a high-fat diet with no tea supplementation and three groups that were fed a high-fat diet with varying doses of pu-erh tea extract. The researchers found that the tea significantly lowered triglyceride concentrations (potentially dangerous fat found in the blood) and belly fat in the high-fat diet groups. It’s a natural fat blaster, along with barberry, rooibos, and white tea. Pu-erh tea uses its oxidative properties to deliver increased levels of oxygen, which enhances circulation and blood flow. By delivering more oxygen to the brain, pu-erh tea can help combat headaches and migraines and reduces free radicals that can cause serious illnesses.