10. Give yourself time to lose the baby weight. If you decide to start a family in your twenties, know that it’s normal for it to take six months to a year to get back to your pre-baby weight. Give yourself at least six weeks after giving birth to start a weight-loss plan, recommends the National Institutes of Health. If you’re breastfeeding, wait two months. And don’t be too hard on yourself. “Your body has just endured a massive transformation, and prior routines are turned upside down once kids enter the picture,” says Sopov.
Our increasingly slothful lifestyles are partly to blame for skyrocketing obesity rates, so it’s no surprise that being more active is a simple fix for belly fat. In 2003, a first-of-its-kind study from Duke University showed that sedentary adults accumulated abdominal fat surprisingly quickly — and that sedentary women stacked on fat more visceral fat than sedentary men, even though they added less fat overall.
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.
The sad truth is that conventional ideas – eat less, run more – do not work long term. Counting calories, exercising for hours every day and trying to ignore your hunger? That’s needless suffering and it wastes your time and precious willpower. It’s weight loss for masochists. Eventually almost everyone gives up. That’s why we have an obesity epidemic. Fortunately there’s a better way.
The 2003 research indicated that exercise is a top weapon against visceral fat, backed up by a 2011 study which found that aerobic exercise is basically a magic bullet. Aerobic exercise is known to most people as cardio — activities such as running and cycling, as opposed to resistance training (where you lift heavy stuff around). While participants in the study worked fairly hard (jogging 20km per week at a high intensity), the researchers said lower-intensity but longer workouts should have similar benefits.
Nuts have a very high satiety power—meaning they make you feel fuller after eating than many other foods. And even though they’re high in calories, those calories appear to be processed differently in the body. University of Michigan researchers found that men who added 500 calories’ worth of peanuts a day to their diet gained no excess weight at all.
For example, in one study, they found that serving yourself from the stove or counter will prompt you to eat 19 percent less food than if the food platters are right in front of you, say, at the dinner table. Another study found that a person who has breakfast cereal on their counter weighs on average 21 pounds more than those who don't, while other research shows that a generally chaotic or cluttered kitchen is linked to over-eating and indulging. This goes beyond the kitchen too; at restaurants, diners furthest from the front door are 73 percent more likely to order dessert and people who have snacks in or on their desks report weighing about 15 lbs more than those who don't according to Wansink. 
Chronic stress may increase levels of stress hormones such as cortisol in your body. This can cause increased hunger and result in weight gain. If you’re looking to lose weight, you should review possible ways to decrease or better handle excessive stress in your life. Although this often demands substantial changes, even altering small things – such as posture – may immediately affect your stress hormone levels, and perhaps your weight.
Stay hydrated. Drinking water throughout the day may help you from feeling hungry, which will help with weight control. A glass of water before meals has been shown to help people eat less. The exact amount of water you should consume depends on your own personal chemistry. The color of your urine will show you if you're dehydrated: if it's dark, you should be drinking more water.[5]
You may have an apple-shaped or a pear-shaped body structure. Accumulation of fat occurs differently for different people, it actually depends on the body structure. For those whose bodies are pear-shaped, the fat tends to accumulate in the lower part of the body, like the buttocks. But for those whose bodies are apple-shaped, your body tends to store fat around the middle section, thus resulting in fat accumulation around the belly. You must know that there are two types of belly fat – visceral, which accumulates around the abdominal organs, and subcutaneous, which occurs between the skin and abdominal wall.
What can I eat on a no-carb diet? Many people reduce carbohydrate intake to help them lose weight. Carbohydrates are important macronutrients, but cutting them can help people to lose weight by making it possible to reduce calories and improve feelings of fullness. Alternatives to carbs can make it easier to stick to a low-carb diet. Learn more here. Read now
Many people struggle with weight loss issues. Losing belly fat in particular is about more than just aesthetics: visceral fat, the kind of fat that tends to settle around the midsection, can cause an increase in your body's production of stress hormones that can affect your body's insulin production. As a result, excess belly fat can lead to serious complications like type 2 diabetes and heart disease.[1] There is no way to target belly fat, but diet and exercise will eventually burn off belly fat. Knowing how to take the first step can help you feel better and get you on the road to a healthier, more active lifestyle.
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You must have noticed that some of your friends eat a lot of sugar-based foods, fried foods, or cold drinks. Yet, they manage to have a flat stomach, the reason being they have a very high metabolic rate. If your metabolism is not good, you may have a bloated stomach. Thyroid conditions, diabetes, and other medical conditions can be the reasons for slow metabolism.
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.

Unfortunately, some women are just more prone to carrying weight in their middle instead of their hips and thighs. Sometimes, it’s genetics—maybe your mother was more apple-shaped. Belly fat can also increase around menopause, or for women who have polycystic ovary syndrome (PCOS). Even certain lifestyle habits, from lack of sleep to stress, can make your belly grow. To lose belly fat, talking with a doctor about what other factors may be affecting your weight gain can be a good place to start. From there, you can craft a belly fat busting routine.

1. Ditch fad diets and restrictive eating regimens. If you experimented with extreme calorie cutting and restrictive fad diets in your teenage years, it’s time to leave those unhealthy habits behind. “People turn to fad diets not only out of desperation but because they’re simply uninformed,” says Elise Chassen Sopov, RDN, an Oradell, New Jersey-based registered dietitian nutritionist and exercise physiologist who specializes in weight management. Now that you’re an adult, it’s time to choose a healthy way of eating that you can maintain for the rest of your life. Make fruits and vegetables the stars of your meals, and lean protein and whole-wheat carbs the supporting players.
Beyond the occasional fidget, you can do simple things like taking the stairs and walking more to increase your overall daily calorie burn—no gym required. "Move as much as possible," says Cederquist. "Wearing a Fitbit or another type of activity tracker is helpful for people to realize just how little many of us move." Cederquist recommends hitting 10,000 steps a day every day for general health and well-being—no excuses. 

Every time you complete 10 reps on the rowing machine, lift the handles straight up over your head—without bending your elbows—for two consecutive repetitions before returning to normal rowing form. This works your shoulders and back harder, as well as your legs, since they have to produce more power to give you the momentum to perform the move, says McGarr.
2. Eat five times a day. Yes, you heard that right. Dr. Ziltzer recommends eating three meals and two snacks a day, with the snacks limited to fewer than 200 calories each. Choose high-protein bites that will leave you satisfied for two to three hours, such as yogurt, beef jerky, boiled eggs, protein shakes, deli meats, and snack bars low in sugar. And don't forget to eat breakfast, which has been shown to help boost weight loss .
But you’ll likely experience some benefit before then. Fiber helps slow down your digestion and requires more chewing, which helps signal to your body that it’s full, keeping your hunger in check throughout the day. One small study published in Food & Nutrition Research actually found that men who ate meals rich in high-fiber foods, like beans and peas, felt more satisfied than those who focused only on protein-rich foods, like pork and veal. Adult women should aim to eat 25 to 28 grams of fiber per day.

7. Break a sweat any way you can. Whether you choose to walk, run, bike, swim, dance, or play a sport, getting your heart pumping is crucial when it comes to losing or maintaining your weight. If you’re looking to simply maintain your weight, aim for 150 minutes of moderate aerobic activity or 75 minutes of more intense exercise each week, suggests the Centers for Disease Control and Prevention. If your goal is to drop pounds, you might need to sweat it out more often.
Obviously, it’s still possible to lose weight on any diet – just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: Hunger. Most people don’t like to “just eat less”, i.e. being hungry forever. That’s dieting for masochists. Sooner or later, a normal person will give up and eat, hence the prevalence of “yo-yo dieting”.
Many people struggle with weight loss issues. Losing belly fat in particular is about more than just aesthetics: visceral fat, the kind of fat that tends to settle around the midsection, can cause an increase in your body's production of stress hormones that can affect your body's insulin production. As a result, excess belly fat can lead to serious complications like type 2 diabetes and heart disease.[1] There is no way to target belly fat, but diet and exercise will eventually burn off belly fat. Knowing how to take the first step can help you feel better and get you on the road to a healthier, more active lifestyle.
Women who wake up and go to bed at the same time each evening have lower levels of body fat, according to a recent Brigham Young University study. Chaotic sleep habits cause your internal clock to go haywire, which in turn causes your body to secrete fat-storing hormones like cortisol. (Avoid these 10 more unhealthy weekend habits that set you up for a less-than-stellar week.)
When researchers in Brazil studied 13,000 people over a three-year period, they found that men with the highest levels of inflammatory agents in their body were also the most likely to gain weight. And periodontal disease, which is caused by poor oral health care, is one of the most common sources of inflammation. Brushing twice a day, flossing, and making regular trips to the dentist are the best ways to prevent the disease. Hate flossing? Studies show that a dose of Listerine may be just as effective at reducing levels of inflammatory bacteria within the mouth.

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.
"Your body needs a healthy balance of exercise and rest. Doing too much prevents the body from shifting excess fat. Exercising without rest can impact our levels of the steroid hormone cortisol and cause an increase of stubborn fat stored in the belly. Not allowing your body to recover can increase the risk of injury too, so make sure you factor in rest days to your plan."
Português: Queimar a Gordura da Barriga Rapidamente, Español: quemar la grasa del estómago rápidamente, Italiano: Eliminare Velocemente la Pancetta, Deutsch: Bauchfett schnell verbrennen, Français: faire fondre rapidement la graisse du ventre, Русский: быстро сжечь жир на животе, 中文: 快速燃烧腹部脂肪, Nederlands: Snel buikvet verbranden, Čeština: Jak rychle spalovat tuk na břiše, Bahasa Indonesia: Cepat Membakar Lemak Perut, 日本語: 即効でお腹周りの脂肪を燃焼する, हिन्दी: तेजी से पेट की चर्बी घटाएं, العربية: حرق دهون منطقة البطن بسرعة, ไทย: ลดพุง, 한국어: 뱃살 빨리 빼는 법, Tiếng Việt: Đốt cháy Mỡ bụng Nhanh chóng
But you’ll likely experience some benefit before then. Fiber helps slow down your digestion and requires more chewing, which helps signal to your body that it’s full, keeping your hunger in check throughout the day. One small study published in Food & Nutrition Research actually found that men who ate meals rich in high-fiber foods, like beans and peas, felt more satisfied than those who focused only on protein-rich foods, like pork and veal. Adult women should aim to eat 25 to 28 grams of fiber per day.
While the Duke study found no added benefit to resistance training (aka weight or strength training) when it comes to belly fat, a 2014 study from a Harvard University team found otherwise. Twenty minutes of weights a day was linked to less of an increase in belly fat (particularly for older men). “Engaging in resistance training or, ideally, combining it with aerobic exercise could help older adults lessen abdominal fat while increasing or preserving muscle mass," said the paper’s lead author Rania Mekary.
All meals are important, but breakfast is what helps you start your day on the right track. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the day. Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you're including a source of lean protein plus filling fat (e.g., eggs, beans, unsweetened Greek yogurt, nuts, or nut butters) and fiber (veggies, fruit, or 100% whole grains). Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down without sacrifice.
Earlier, belly fat was considered healthy; it was perceived as a reservoir of adipose tissues that could be utilized when a person needed extra energy. With time, the views have changed. Researchers state that excess belly fat triggers chronic cardiovascular diseases. So, it is important to measure belly fat and check how much you need to reduce. Here are some parameters to measure your waistline.
High in good bacteria, the benefits of yoghurt on gastrointestinal health have been said to provide health benefits for certain gastrointestinal conditions, including lactose intolerance, constipation, IBS, colon cancer, inflammatory bowel disease, Helicobacter pylori infection, and allergies. Look for the nutrition label and make sure no added sugar is used. Opt for Greek yoghurt varieties and use your own frozen berries and cinnamon to sweeten.
It should come as no surprise that the more strength training you do, the more muscle mass you'll acquire — a good thing, considering all the metabolism-boosting benefits of muscle mass. Here's the catch: While muscles take up less room than fat, they weigh more than fat by volume. In other words, when you amp up your workouts, you might notice your pants fitting better without any change in your weight. It's why you'll feel much better if you step away from the scale and toward the mirror, where you'll really see your efforts paying off. 💪
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This drug is an injected variant of a satiety hormone called GLP-1. It slows down how quickly the stomach empties and tells the brain that you don’t need to eat yet – a great idea for losing weight. As a bonus this drug works fine while one is on the keto diet and it works even better with intermittent fasting – for a rapid weight loss with no hunger.
"Anytime you’re stressed, you probably go for food," Dr. Seltzer says. (Have we met?!) That’s because cortisol, the stress hormone, stokes your appetite for sugary, fatty foods. No wonder it’s associated with higher body weight, according to a 2007 Obesity study that quantified chronic stress exposure by looking at cortisol concentrations in more than 2,000 adults’ hair.
A 2012 study in the Journal of Functional Foods found that people who drank one and a half cups of green tea enriched with a total of 609 milligrams of catechins (a group of antioxidants that have been shown to help burn fat cells) every day for 12 weeks lost almost 16 times as much visceral fat as those who consumed green tea without the added antioxidants. To achieve similar results with store-bought green tea, you’ll need to brew two to four cups daily (many varieties can contain 160 to 470 milligrams of catechins per cup).
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.

The main advantage of the low-carb diet is that it causes you to want to eat less. Even without counting calories most overweight people eat far fewer calories on low carb. Sugar and starch may increase your hunger, while avoiding them may decrease your appetite to an adequate level. If your body wants to have an appropriate number of calories you don’t need to bother counting them. Thus: Calories count, but you don’t need to count them.
Mason, A. E., Epel, E. S., Aschbacher, K., Lustig, R. H., Acree, M., Kristeller, J., … Daubenmier, J. (2016, May 1). Reduced reward-driven eating accounts for the impact of a mindfulness-based diet and exercise intervention on weight loss: Data from the SHINE randomized controlled trial. Appetite , 100, 86–93. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4799744/

Use a calorie-needs calculator like LIVESTRONG.COM’s MyPlate app to figure out your daily calorie needs, then subtract calories to create your energy deficit. With an app like MyPlate, you can factor in your weight-loss goal, and it will tell you the exact number of calories (as well has how much fat, protein and carbohydrates) you need to reach that goal.


Beyond the occasional fidget, you can do simple things like taking the stairs and walking more to increase your overall daily calorie burn—no gym required. "Move as much as possible," says Cederquist. "Wearing a Fitbit or another type of activity tracker is helpful for people to realize just how little many of us move." Cederquist recommends hitting 10,000 steps a day every day for general health and well-being—no excuses. 
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.
You must have noticed that some of your friends eat a lot of sugar-based foods, fried foods, or cold drinks. Yet, they manage to have a flat stomach, the reason being they have a very high metabolic rate. If your metabolism is not good, you may have a bloated stomach. Thyroid conditions, diabetes, and other medical conditions can be the reasons for slow metabolism.
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