Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand. In fact: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period.

We’ve now arrived at tip number 16. If you’re still having trouble losing weight, despite following the 15 pieces of advice listed above, it might be a good idea to bring out the heavy artillery: optimal ketosis. Many people stalling at weight plateaus while on a low-carb diet have found optimal ketosis helpful. It’s what can melt the fat off once again.
Obese people who consumed a tablespoon or two of vinegar daily for eight weeks showed significant decreases in body fat—particularly visceral fat—according to a 2009 Japanese study. "One theory is that the acetic acid in the vinegar produces proteins that burn up fat," explains Pamela Peeke, M.D., professor of medicine at the University of Maryland, author of Fight Fat After 40.
Thanks to the hormone estrogen, the female body likes to hold on to fat, too. A study in Obesity Reviews shows that women store fat more efficiently than men in an effort to prepare the body for pregnancy. But while it seems like women may have drawn the short-end of the stick, the stereotypical pear-shape is actually considered healthier than boasting a beer gut, because belly fat is a red flag when it comes to your health. “Visceral fat is associated with increased risk of diabetes, high blood pressure and metabolic syndrome,” says Harris-Pincus.
Getting rid of your belly bulge is important for more than just vanity's sake. Excess abdominal fat—particularly visceral fat, the kind that surrounds your organs and puffs your stomach into a "beer gut"—is a predictor of heart disease, type 2 diabetes, insulin resistance, and some cancers. If diet and exercise haven't done much to reduce your pooch, then your hormones, your age, and other genetic factors may be the reason why. Read on for 11 possible reasons why your belly fat won't budge.
We’ve now arrived at tip number 16. If you’re still having trouble losing weight, despite following the 15 pieces of advice listed above, it might be a good idea to bring out the heavy artillery: optimal ketosis. Many people stalling at weight plateaus while on a low-carb diet have found optimal ketosis helpful. It’s what can melt the fat off once again.
It turns out the easiest trick to lose belly fat can be done in seconds. The expert advice? Stand up straight and adjust your posture. This simple trick to lose belly fat works because the abdominal muscles use energy to keep us upright. When you slouch, you put these muscles to sleep, meaning they can't burn belly fat. "Correcting poor posture can make you look 5 pounds slimmer instantly," strength and conditioning specialist Deborah L. Mullen told Prevention.

"Refined grains like white bread, crackers, and chips, as well as refined sugars in sweetened drinks and desserts increase inflammation in our bodies," says Patton. "Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat." Natural foods like fruits, vegetables, and whole grains are full of antioxidants, which have anti-inflammatory properties and may therefore actually prevent belly fat, Patton says.
Listen up: Skipping meals will not make you lose weight faster. If a hectic day makes a sit-down meal impossible, stash an energy bar or a piece of fruit in your car or tote, keep snacks in your office desk drawer, and make a point of getting up to grab a nosh — anything that will keep you from going hungry! Going long periods of time without food does double-duty harm on our healthy eating efforts by both slowing down your metabolism, and priming you for another binge later in the day. (Think: You've skipped breakfast and lunch, so you're ready to takedown a whole turkey by dinner!) Make it your mission to eat three meals and two snacks every day, and don't wait longer than three to four hours without eating. Set a "snack alarm" on your phone if needed.

3. Up your nutrition game in the kitchen. Take a healthy-cooking class or look for free seminars about healthy eating run by health professionals, suggests Sopov. “Everyone could benefit from talking to a registered dietitian who will take the time to pinpoint what behaviors and changes in diet will work best for your lifestyle,” she says. Check out the offerings at your local grocery store — many now have nutritionists on staff to help you reach your healthy eating goals.
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Your body needs a certain amount of essential vitamins and minerals to function properly. What happens when you don’t get enough of them? What happens when you eat too little food, or when the food you eat isn’t sufficiently nutritious? Perhaps our bodies catch on and reply by increasing hunger levels. After all – if we eat more, we increase the chances of consuming enough of whatever nutrient we are lacking.
Make sure to program your cardio exercise in with your weight training the right way, though — a 2017 study found that performing cardio and weight training workouts on alternate days was far more effective for burning belly fat than stacking the workouts on top of each other in the same session. Put the two together, and watch that unhealthy midsection shrink.
This could be because the body increases insulin secretion in anticipation that sugar will appear in the blood. When this doesn’t happen, blood sugar drops and hunger increases. Whether this chain of events regularly takes place is somewhat unclear. Something odd happened when I tested Pepsi Max though, and there are well-designed studies showing increased insulin when using artificial sweeteners.

Belly fat is is different from fat elsewhere in your body. The extra weight some people carry around their waists, arms, and love handles isn’t the same — that’s subcutaneous fat, which sits beneath the skin and is relatively harmless, according to Harvard Medical School. The stuff in your belly, visceral fat, lodges deeper down, around your abdominal organs. It's metabolically active tissue that actually functions like a separate organ, releasing substances into the rest of your body that, in excess, can increase your risk of disease.
You can eat twice as much pasta salad loaded with veggies like broccoli, carrots, and tomatoes for the same calories as a pasta salad sporting just mayonnaise. Same goes for stir-fries, omelets, and other veggie-friendly dishes. If you eat a 1:1 ratio of grains to veggies, the high-fiber veggies will help satisfy your hunger before you overeat the grains. Bonus: Fiber is highly beneficial for preventing constipation, which can make you look bloated.
This could be because the body increases insulin secretion in anticipation that sugar will appear in the blood. When this doesn’t happen, blood sugar drops and hunger increases. Whether this chain of events regularly takes place is somewhat unclear. Something odd happened when I tested Pepsi Max though, and there are well-designed studies showing increased insulin when using artificial sweeteners.
The meals shown here are "templates" that you can vary any number of ways to please your tastebuds and avoid eating the same old thing every day. Follow them and you'll get between 2,400 and 2,800 calories per day. That should provide plenty of calories for all but the most severely obese, while allowing most guys to lose fat around their middles at a steady pace. (Don't worry about hitting the numbers on the nose every time. If you exceed your fat quota during lunch, for instance, just cut back a little during dinner.)

If you’ve been eating fast food for years, get real about your approach: You’re probably not going to stick to an organic, gluten-free, paleo overhaul for very long. "You want to change as little as possible to create calorie deficit," says Dr. Seltzer, who insists the best way to support sustainable weight loss is to incorporate small changes into existing habits. So instead of giving up your daily BLT bagels in favor of an egg-white wrap, try ordering your sandwich on a lighter English muffin. Or say you eat a snack bar every afternoon: Swap your 300-calorie bar for a 150-calorie alternative. "Your brain will feel the same way about it, so you won’t feel deprived," he says.

"It’s easy to become impatient and frustrated when you’re trying to lose weight and haven’t seen the results yet. But be realistic – you won’t see the affect overnight. Your brain’s wiring plays a huge part in resisting changes in lifestyle, and it takes time to establish new habits – up to 12 weeks. Stick with it for at least eight weeks and you should notice a change."
A 2015 study from Brown University found that you’re likely to have less belly fat if you have a high degree of “dispositional mindfulness” — where you’re naturally inclined to pay attention to your present thoughts and feelings. The researchers speculated that this kind of “everyday mindfulness” helps overcome the instinct to stock up on calories, which are not in short supply to use modern humans.
Yeah, it sounds a little weird, but hear us out. Experts say that certain compounds in olive oil stimulate a hormone in your stomach that signals to your brain that it's full. Thus, it curbs your appetite so your body doesn't feel quite as hungry. You probably don't want to shoot it straight up, so try dipping some multigrain bread into about a tablespoon of the stuff 15 minutes before a meal. Quirky, but it should keep you from overeating and packing on unnecessary pounds.
Are you finding it difficult to fit into your little black number? Is belly fat giving you sleepless nights? If your answer is yes, you need to make some lifestyle changes to get the figure of your dreams. No doubt, belly fat looks aesthetically displeasing. It can assume serious proportions and affect long term health, if not curbed at the right time.
As you get older, your body changes how it gains and loses weight. Both men and women experience a declining metabolic rate, or the number of calories the body needs to function normally. On top of that, women have to deal with menopause. "If women gain weight after menopause, it's more likely to be in their bellies," says Michael Jensen, MD, professor of medicine in the Mayo Clinic's endocrinology division. In menopause, production of the hormones estrogen and progesterone slows down. Meanwhile, testosterone levels also start to drop, but at a slower rate. This shift in hormones causes women to hold onto weight in their bellies. The good news: you can fight this process. Read on.
Seriously. It's packed with zinc, which experts say is pretty much your belly's best friend. Zinc increases your body's levels of circulating leptin, which is a hormone that regulates your energy expenditures, fat storages, and appetite … so pretty much everything that impacts having that extra bit of fluff overtop your abs. You'll obviously need to opt for the lower-in-sugar kinds and indulge in moderation, but it should help chip away at that pooch. Now that we can dig.

Nuts. It’s very easy to eat until the nuts are gone, regardless of how full you are. A tip: According to science, salted nuts are harder to stop eating than unsalted nuts. Salted nuts tempt you to more overeating. Good to know. Another tip: Avoid bringing the entire bag to the couch, preferably choose a small bowl instead. I often eat all the nuts in front of me, whether I’m hungry or not.
"Feeling stressed can wreak havoc on our bodies. It can cause our body to produce the steroid hormone cortisol, which can make you crave sugary foods that provide instant energy and pleasure. Short-term bursts of cortisol are necessary to help us cope with immediate danger, but our body will also release this hormone if we’re feeling stressed or anxious. When our cortisol levels are high for a long amount of time, it can increase the amount of fat you hold in your belly."
Losing weight is hard—it takes a lot of sweat and starvation, right? Well, actually, it doesn't have to. While hitting the gym and eating healthy is the surefire way to be your healthiest, fittest self, sometimes you need to start small or build up some extra credit to get over that plateau. That's where these 10 little tricks (backed by science!) will come in handy to help you drop pounds without even trying. 
1. High Intensity Interval Training (HIIT): This type of exercise is your key to melting belly fat fast.  HIIT is highly effective for all over weight loss, particularly removing stubborn belly fat. If you are not eating right, you have reached menopause or you are not losing weight you should do these exercises. Don’t let the name scare you as it is you who determines the intensity.  It is your perceived exertion that counts.
Studies found that people who keep food diaries wind up eating about 15 percent less food than those who don’t. Watch out for weekends: A University of North Carolina study found people tend to consume an extra 115 calories per weekend day, primarily from alcohol and fat.  Then cut out or down calories from spreads, dressings, sauces, condiments, drinks, and snacks; they could make the difference between weight gain and loss. Here are 50 easy ways to lose weight naturally.
The popular "flat belly diets"embrace much of the wisdom found in eating a Mediterranean diet, which helps everything from brain health to hearth health. The basic premise for both diets is eat foods rich in monosaturated fatty acids (MUFA) that may help reduce your belly fat storage. MUFA-rich foods include olive oil, nuts and seeds, avocodos, and fish. Eating yogurt regularly has also been found to be helpful in reducing belly fat.
Here's something else most people probably don't know: Fidgeting is good for you. It's considered a nonexercise physical activity, and it's an important way to burn energy. You get more health benefits if, in addition to exercising, you are a more fidgety, more active person the rest of the day. This means gesturing while you're talking, tapping your foot, just moving around.
Belly fat is something that makes you look really bad and it is also very unhealthy. A sedentary lifestyle and wrong food choices are responsible for belly fat. However, not to worry, you can always do some core strengthening exercises to get the desired washboard abs. Here are some expert tips to show you the way to shed those extra pounds from your belly.
“It seems so simple, but 45 to 60 minutes of brisk walking every day can do wonders for your metabolism,” Sahmura Gonzalez, a master trainer at Crunch Fitness in New York City, recently told Prevention. “Plus, it ensures that you don’t over-train, which can lead to an over-production of cortisol—a stress hormone that’s been shown to contribute to belly fat.”
It's easy to overeat pasta, but not if you cook the right amount at the start. For a perfect portion, keep a quarter near your spaghetti. Its diameter is exactly the size of the 2-ounce stack (about 200 calories) that you should serve per person. For an exact measurement buy a dry-pasta measurer on Amazon. (Love Italian food? Don't miss these six other ways to keep classic dishes flat-belly friendly.)
There is some scientific legitimacy to today’s lower-carb diets: Large amounts of simple carbohydrates from white flour and added sugar can wreak havoc on your blood sugar and lead to weight gain. While avoiding sugar, white rice, and white flour, however, you should eat plenty of whole-grain breads and brown rice. One Harvard study of 74,000 women found that those who ate more than two daily servings of whole grains were 49 percent less likely to be overweight than those who ate the white stuff. Eating whole grains is not only one of many great ways to lose weight; it can also make you smarter.
Make sure to program your cardio exercise in with your weight training the right way, though — a 2017 study found that performing cardio and weight training workouts on alternate days was far more effective for burning belly fat than stacking the workouts on top of each other in the same session. Put the two together, and watch that unhealthy midsection shrink.

A recent study in the journal Obesity found that obese adults who drank about 16 oz of water 30 minutes before their main meals experienced moderate weight loss compared to a group who didn't drink before their meal. Why? For one, water starts filling you up and might help reduce your appetite. Second, another study published in the Journal of Clinical Endocrinology and Metabolism found that that drinking about 17 oz of water increases metabolic rate by 30 percent in healthy men and women, and that this metabolic surge reached a maximum 30 to 40 minutes after drinking. Chug a few glasses of water 30 minutes before your meal, and you're prepping your metabolism to rev just in time for food consumption. 

And maybe a new mattress, because it’s not just the amount of time you spend sleeping that keeps you lean, it’s also the quality of your sleep. Fat cells in your body produce a hormone called leptin that helps the body keep track of how much potential energy (i.e. fat) it has stored. But leptin is only produced during certain stages of sleep. Miss out on those stages because you’re not resting soundly enough, and you’ll disturb levels of the hormone, leaving your body with no real idea of its energy reserves. Consequently, you’ll end up storing calories rather than burning them.
Research also shows that workouts involving high-intensity interval training (HIIT) can help reduce excess fat around your middle. Besides working your core, try incorporating a day or two of more vigorous exercise into your weekly schedule. (You can start with these three beginner routines.) Keep in mind that you can lower your total body fat percentage even by moving around more at work, according to another study.
Pace around your office while talking on the phone or run into the bank to cash your check instead of using the drive-thru. When researchers at the Mayo Clinic fed a group of volunteers an extra 1,000 calories a day over the course of eight weeks, they found sedentary individuals gained eight times more weight than those who fidgeted a lot during the day.
It's been seven months since I started my diet, and two months since I left it. I've begun eating a light lunch, and having an occasional small snack. I'm still at 175. But I never want to lose the delicious edge of hunger before dinner, or the floating sensation when I walk. Moving takes less energy now, so I have more energy. I no longer feel like a spherical physicist. And for losing weight, dieting sure beats cleaning animal stalls.
Belly fat is something that makes you look really bad and it is also very unhealthy. A sedentary lifestyle and wrong food choices are responsible for belly fat. However, not to worry, you can always do some core strengthening exercises to get the desired washboard abs. Here are some expert tips to show you the way to shed those extra pounds from your belly.
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