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.
If you want to work late at night, think again. When your biorhythms are off, you end up eating more. When you're tired you produce more ghrelin, which triggers cravings for sugar and other fat-building foods. Losing sleep can also alter your hormone production, affecting your cortisol levels that cause insulin sensitivity, prime reasons for belly fat! Getting about 7 hours of sleep a night is one of the best things you can do for your body shaping goals.
One of the top belly fat-building offenders is stress — and not just because that bad day at work can make you feel like demolishing a pint of Cherry Garcia. When your body senses you're overwhelmed, it automatically starts producing cortisol — a hormone has been proven to eff with your body chemistry and stimulate extra fat storage in your gut. Yeah, sucks. When you're feeling worked up, close your eyes and take long, deep breaths for about five minutes. You'll immediately start to feel more relaxed, which should calm those hormones down and nix that belly sabotage.
As said before, measuring your waist with the tape is the easiest way to check belly fat. Measure your torso at the level of your navel. As per the official guidelines, measure your abdomen from just above the hip bone or the iliac crest, just where it intersects the line dropping down from the middle of the right armpit. Breathe normally while taking the measurement, and don’t hold the measuring tape too tight against the skin. Those with a waist size more than 33 inches are at risk of developing chronic heart disease.

“Under normal conditions, humans absorb only about 80% of the nutrients from the food they eat,” says A. Roberto Frisancho, Ph.D., a weight-loss researcher at the University of Michigan. But, he says, when the body is deprived of nourishment, it becomes a super-efficient machine, pulling what nutrients it can from whatever food is consumed. Start eating again normally and your body may not catch up; instead it will continue to store food as fat.
"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."
Say cheese! Adding some extra calcium to your diet could be the key to getting that flat stomach you’ve been dreaming about. Over just 12 months, researchers at the University of Tennessee, Knoxville found that obese female study subjects who upped their calcium intake shed 11 pounds of body fat without other major dietary modifications. To keep your calcium choices healthy, try mixing it up between dairy sources, calcium-rich leafy greens, fatty fish, nuts, and seeds.
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.
Spend at least 30 minutes in aerobic exercise at least 5 days per week. Moderate aerobic activity, paired with weight training to increase muscle mass, has been shown effective to reduce belly fat even if overall weight remains the same.[7] Different kinds of aerobic activity include brisk walking, running, aerobics dance classes, swimming, or hiking.

Basically, the effect of exercise on our weight is vastly overrated. That’s why it’s only number 15 on this list. There are other things you need to take care of first. It’s not a good idea to eat bad food, drink sugar water (so-called “sports drinks”) or be on medications which force you to exercise for hours daily just to compensate. Metaphorically that’s like digging a hole, into which you put your ladder, on which you stand and paint the basement-level windows of your house.
Conversely, the more food in front of you, the more you’ll eat—regardless of how hungry you are. So instead of using regular dinner plates that range these days from 10 to 14 inches (making them look empty if they’re not heaped with food), serve your main course on salad plates (about 7 to 9 inches wide). Instead of 16-ounce glasses and oversized coffee mugs, return to the old days of 8-ounce glasses and 6-ounce coffee cups.
5. Beware of buzzwords and marketing claims. Companies that make everything from soft drinks to processed foods may not always be telling the whole truth about how healthy their foods are, says Bowden. Their use of buzzwords like “organic” and “natural” might trip you up when you’re trying to make healthy choices. In a study published in 2014 in Food Studies: An Interdisciplinary Journal, researchers asked 318 college students to state whether they thought a food was healthy or unhealthy based on packaging images. When the image contained a health-food buzzword like “organic” or “whole grain,” participants rated the food as being healthier. Don’t judge a food by its packaging: Be sure to always read the nutrition label to get the whole story.
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.
A University of Michigan study found that lab rats who nommed on a diet enriched with powdered blueberries had less abdominal fat after 90 days than rats who ate a standard diet. The researchers suspected that blueberries are so good at targeting belly fat because of their high levels of phytochemicals, a naturally occurring antioxidant. FYI, blueberries are also an excellent source of fibre.
3. Be realistic about which habits need to go. "When I was heavy, I'd eat French fries every single day, plus carbs at almost every meal—like a sandwich for lunch or bread with pasta for dinner. A diet so heavy in fried food and carbs just isn't conducive to weight loss. To lose the weight, I went from three large meals a day to six small meals, mostly made of fresh vegetable salads with lean meats and nuts. And no more bread!"
If you want to shrink your gut, get enough protein in your diet. In this case, about 25 percent of calories. Why? For starters, protein makes you feel full and helps you build muscle (which increases metabolism, thereby making it easier to lose weight). Just as important, high-protein diets have been shown to be the best way of attacking belly fat. In one study, published in the International Journal of Obesity, Danish researchers put 65 people on either a 12 percent protein diet or a 25 percent protein diet. The low-protein dieters lost an average of 11 pounds, which isn't bad. But the high-protein subjects lost an average of 20 pounds--including twice as much abdominal fat as the low-protein group.
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.
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.
The conclusion? Intermittent fasting was just as effective for weight loss as daily calorie restriction. So if you struggle with daily food restriction, fasting might be an easier way to dial back the amount you’re eating without feeling completely deprived. Read more in-depth about how intermittent fasting works (and if you’ll be able to stick to it) here.
Being in optimal ketosis for a prolonged period of time (say, a month) will ensure that you experience the maximal hormonal effect from eating a low-carb diet. If this doesn’t result in noticeable weight loss, you can be certain that too many carbs are NOT part of your weight issue and not the obstacle to your weight loss. There are, in fact, other causes of obesity and being overweight. The next three tips in this series might help you.
Some antidepressant medications can cause weight gain, especially the older tricyclic antidepressants (TCAs) such as Tryptizol, Saroten, and Clomipramine; as well as newer drugs such as Remeron (Mirtazapine). Lithium (for manic-depressive disorder) often causes weight gain. The most common antidepressants known as SSRI’s (for example Citalopram and Sertraline) usually don’t impact weight significantly. More on depression
The final possible culprit behind stubborn weight issues may be the stress hormone, cortisol. Too much cortisol will increase hunger levels, bringing along subsequent weight gain. The most common cause of elevated cortisol is chronic stress and lack of sleep (see tip #10), or cortisone medication (tip #9). It’s a good idea to try your best to do something about this.

"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.

"Inadequate intake of calories, especially protein, causes the body to breakdown muscle tissue to meet the needs for amino acids," says Cederquist. "I have my patients focus on obtaining adequate lean protein and spreading it throughout the day." Her recommendation: focus on 100 grams per day, which breaks down into three to four ounces of protein at breakfast, lunch, and dinner, and a few ounces for snacks.
Remember, belly fat is not just troublesome because it makes you unhappy when you look in the mirror. The excess weight around your middle that increases with every passing year can raise your risk of type 2 diabetes, heart disease, dementia, and more. But if you're wondering what you can do to prevent that, these tricks to lose belly fat fast can help a lot.

Eating dessert every day can be good for you, as long as you don’t overdo it. Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Cut down on the chips by pairing each bite with lots of chunky, filling fresh salsa, suggests Jeff Novick, director of nutrition at the Pritikin Longevity Center & Spa in Florida. Balance a little cheese with a lot of fruit or salad.


“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.”
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.
“It can take 12 minutes or longer for the signal that you’ve started to eat to make its way to your brain,” says Mark S. Gold, M.D., of the McKnight Brain Institute at the University of Florida. Quick tips: Sip some water between every bite of food you eat, or at least eat more meals with friends or family members. You’ll be more likely to talk and therefore to eat more slowly.

The final possible culprit behind stubborn weight issues may be the stress hormone, cortisol. Too much cortisol will increase hunger levels, bringing along subsequent weight gain. The most common cause of elevated cortisol is chronic stress and lack of sleep (see tip #10), or cortisone medication (tip #9). It’s a good idea to try your best to do something about this.
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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