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Another small study showed that eating only during an eight-hour window each day helped decrease fat mass and maintain muscle mass when combined with resistance training Summary Strength training has been shown to increase resting energy expenditure and reduce belly fat, especially when combined with aerobic exercise. Drink Healthier Beverages. Written by Franziska Spritzler. Although everyone needs a different amount of sleep, most studies have found that getting at least seven hours of sleep per night is associated with the most benefits when it comes to body weight. Studies show that higher caffeine intake may be associated with greater weight loss.

The bottom line. First, call around to the local gyms and ask about the credentials of their trainers. Upping your protein intake may also increase feelings of fullness, decrease appetite and reduce calorie intake to aid in weight loss 8 , 9. Why do men store fat differently than women?