Once you’ve established a regular cardio routine, add two or three weight training sessions on nonconsecutive days to your weekly workouts; everyone naturally gains some fat as they age, but building muscle tone can significantly slow the production of belly fat. In a study conducted at the University of Minnesota, overweight women who did twice-weekly strength training routines that included eight to 10 exercises of major muscle groups, from biceps curls to leg presses, gained 67 percent less visceral fat over two years than women who didn’t do strength training regularly.
3. Exercise Ball Crunch: This is one of the most effective ways to strengthen and flatten abs. Studies show this exercise is 40% more effective than regular ab crunches as it targets smaller muscles for flat toned abs including the oblique’s for a small waist and the outermost muscles that your typical ab crunch may miss. To begin, lie down on the ball positioning it under the lower back. Place arms behind your head. Tighten your abs as you lift your torso off the ball while keeping the ball stable. Lower back down and repeat 15 times with 1-3 sets.
If you want to lose weight, you’d better avoid special “low-carb” products that are full of carbs. This should be obvious, but creative marketers are doing all they can to fool you (and get your money). They will tell you that you can eat cookies, pasta, ice cream, bread and plenty of chocolate on a low-carb diet, as long as you buy their brand. They’re full of carbohydrates. Don’t be fooled.
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.)
At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That’s nearly 90,000 calories a year—or 25 pounds! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does.
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.
3. Doing Bicycles not only help to melt belly fat it also works on the muscles of your upper body. For this you have to lie on your back and raise your legs at 90 degree, then bend your legs to 90 degree and hold it. Keep your hands under your head and slowly raise your head and shoulder off the ground. Now with a fast movement bring your right elbow to your left knee and extend your right leg in the front. You have to switch sides fast to create the cycling effect. Use your core muscles to keep your head and shoulder above the ground throughout the exercise. Do 20 repetitions and add 10 as you become stronger.
Stop treating your kitchen like an all-night diner and you’ll stop seeing those unwanted pounds piling onto your frame, too. The results of a study published in Cell Metabolism found that mice who only had access to food during an eight-hour period stayed slim over the course of the study, while those who ate the same number of calories over a 16-hour period gained significantly more weight, particularly around their middle. When you’re finished with dinner at night, shut the fridge and don’t look back until morning — your belly will thank you. When you do head back to the kitchen in the A.M., make sure the 40 Things Healthy Cooks Always Have in Their Kitchen are there waiting for you.
Eliminate 500 calories a day from your current diet. When you're ready to start losing weight, take it slowly. You can easily reduce your daily food intake by 500 calories through eating smaller portions, swapping high-calorie foods for lower-calorie options, or skipping high-calorie food choices altogether. Switching from high-fat sweet coffee drinks, such as caramel lattes, to plain coffee or espresso, or substituting water for sugary sodas, will help make the weight loss easier.
There's nothing wrong with hitting up happy hour. But when you start to drink in excess, you'll wind up packing on weight in your midsection since alcohol is digested as a sugar, and sugar ultimately turns into fat. Think of a bottle of wine as a stack of cookies — both convert into your body the same way, so you should moderate your intake accordingly.
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.
Dairy products contain varying amounts of lactose (milk sugar), which slows down weight loss. What’s more, part of the protein in milk generates a significant insulin response, which can have the same effect. Consequently, cutting back on dairy products may accelerate weight loss. This applies especially to dairy products typically lacking in fat, such as regular milk and various yogurts, but be careful with full-fat dairy such as cream and cheese all the same. And don’t forget whey protein powder, which is pure milk protein.
You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time. In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.
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.
‘Lastly, if your nutrition is on point but you still have excess tummy fat, then you need to look at your training. There’s a real craze for high-intensity workouts and really pushing yourself at the moment, but training is a stress on the body, and if you’re not giving it the tools to manage that stress and recover from it, then it can lead things like excess belly fat.
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.
2. Boxing: I let my clients do boxing as I feel that it’s a great way to pump up your heart rate and increase sweating. Higher the heart rate the more calories they’ll be burning. Usually I instruct my clients to do one minute of punches or combinations usually on boxing pads but can also be done on a punch bag followed by 30 seconds rest. Usually I repeat this exercise several times until my clients are fit. Then I let them hold the plank in between rounds as an active rest.
Very low levels of thyroid hormone usually indicate an autoimmune reaction to the thyroid gland itself. This means you’ll have to take thyroid hormone supplements orally, usually the stable form T4 (Levaxin), which your doctor can prescribe for you. Your body will transform this into the active T3 hormone when necessary. The supplement dose should be adjusted so that you reach normal hormone levels (TSH, T3, T4) and sufficiently alleviate symptoms – though a few people feel best when keeping TSH slightly below normal.
“Trans fats don’t occur in nature, so our bodies weren’t designed to metabolize them,” says Schoffro Cook. “That means they can’t be properly digested, throwing off blood-sugar levels and contributing to obesity.” A six-year study found that a high-trans-fat diet that included foods like margarine led to a 33 percent increase in tummy fat. By contrast, she says, “coconut oil speeds fat-burning.”
Instead of piling everything on one plate, bring food to the table in individual courses. For the first two courses, bring out soup or veggies such as a green salad or the most filling fruits and vegetables. By the time you get to the more calorie-dense foods, like meat and dessert, you’ll be eating less or may already be full. Nothing wrong with leftovers!
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.
Like protein, fiber slows the rate at which your body plows through carb calories so you feel full for longer and maintain steadier blood sugar levels, one reason why research consistently links fiber intake to weight loss. That means fibrous whole grain bread tends to be a better choice than white bread and also explains why fruits, which contain fiber and valuable vitamins in addition to sugar, beat straight-up candy every time.
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.
The key to losing weight is eating fewer calories than you expend. That creates an energy deficit, so your body taps into other sources of fuel — namely, your fat stores — to make up the difference. You’ll be able to lose weight safely by creating an energy deficit of up to 1,000 calories a day, which will allow you to lose up to two pounds per week.
It’s pretty common for men to pack some extra poundage around their midsection. In fact, the average man is about 24lbs heavier today than men in 1960, according to stats from The State of Obesity—and the figures are rising. We’ve seen slimmer days, but don’t think this is a grim sentence, dooming you to eternal chubbiness. There are dozens, if not hundreds, of ways for you to burn belly fat—fast.
2. Decline Bench Sit Up Ceiling Touches: This great exercise works on your shoulder, abs and lower back. Sit on the bench with the weight on your lap. As you move backwards, lock your arms and raise the weight above your body. Touch your back to the bench and use your abs to sit up. As you sit up you should keep your arms and weight pointed to the ceiling.
Do you even lift, bro? If you’re serious about getting rid of that belly fat fast, resistance training might just be the key. A study from the Harvard School of Public Health found that adding weight training to adult male test subjects’ workouts significantly reduced their risk of abdominal obesity over a multi-year study period, although doing the same amount of cardio had no such effect. Research from the University of Maryland even found that just 16 weeks of weight training boosted study participants’ metabolic rates by a whopping 7.7 percent, making it easier to ditch those extra inches around your middle.