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.
Repeat after us: It’s time to start eating clean. She recommends a combination of veggies, fruit, whole grains, nuts, seeds, beans, low-fat dairy and lean protein like poultry, eggs and fish for a dose of omega-3 fatty acids. And drop the added sugar while you’re at it. “Studies show that when you have a diet rich in whole grains — and calorie-controlled — that you can reduce the belly fat,” she says. But remember to watch your portions, too. “A lot of people eat very healthy and don’t eat junk, but their portions are too large.”
A trim midsection is good for many things, like fitting into your favorite jeans or walking the beach in a swimsuit with confidence. But there are even better reasons to work off extra baggage around your stomach. That baggage, known as visceral fat, isn’t just the most annoying kind — it’s also the most dangerous. As it forms between your organs, deep within your abdominal cavity, it secretes proteins that can trigger chronic inflammation, putting you at risk for heart disease, diabetes, and even cancer.
How to cope with the hunger? I attempted to enjoy it. I thought of the movie Lawrence of Arabia, in which T.E. Lawrence says, 'The trick is not minding that it hurts.' I told myself that the mild ache was only the sensation of evaporating fat. That interpretation has some basis in physics. When you lose weight, most of your fat is converted to the gases carbon dioxide and water vapor, and so you get rid of fat by breathing it out of your body.
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.
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.
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.
Fleury, N., Geldenhuys, S., & Gorman, S. (2016, October 11). Sun exposure and its effects on human health: Mechanisms through which sun exposure could reduce the risk of developing obesity and cardiometabolic dysfunction. International Journal of Environmental Research and Public Health, 13(10), 999. Retrieved from https://www.mdpi.com/1660-4601/13/10/999/htm
… that lists sugar, fructose, or corn syrup among the first four ingredients on the label. You should be able to find a lower-sugar version of the same type of food. If you can’t, grab a piece of fruit instead, especially if you show signs you’re eating too much sugar. Look for sugar-free varieties of foods such as ketchup, mayonnaise, and salad dressing. Also, avoid partially hydrogenated foods, and look for more than two grams of fiber per 100 calories in all grain products. Finally, a short ingredient list means fewer flavor enhancers and empty calories. Sounds impossible, but you can actually learn how to give up sugar without missing it.
"With all the different tips out there, it can be tricky to understand exactly which exercises work the best. HIIT is great for fat burning and will get your heart rate up, but I’d also recommend including strength (resistance) exercises too. Try lifting weights, using resistance bands or using the weight machines at the gym as these will increase your metabolism to help with weight loss, and increase your muscle strength. It’s important to mix-up your whole-body workouts so you don’t get bored."
Belly fat is, in fact, the colloquial term for abdominal fat. According to medical experts, belly fat can be potentially dangerous. Excess of it can lead to a number of health problems including heart diseases, high blood pressure, type 2 diabetes, a decrease in the level of HDL or good cholesterol, and can even lead to strokes or sleep apnea. You need to combat this problem before it gets too late.
Stay motivated. Often times, people lose motivation to stick with a diet or an exercise routine. Finding a reason to stay motivated beyond belly fat goals, like overcoming a genetic predisposition to excess body weight or working toward fitting into your favorite article of clothing again, can help you stay motivated to meet your fitness and lifestyle goals.
"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."
2. Ab Plank is a great exercise to really challenge your entire core and build up your strength and endurance. The Plank works the lower abdomens, the oblique muscles and your lower back. It takes focus and concentration plus some upper body strength. Start with holding the plank position for 30- 40 seconds and build your way up. You will be amazed at how strong your cores will get by doing this exercise regularly.
Think sweets are the enemy of weight loss success? Not so fast: dark chocolate might just be your best friend for weight loss (and that doesn't even include these other 5 Health Benefits of Eating Chocolate). Researchers at the University of Copenhagen fed healthy young men 100g of either milk or dark chocolate first thing in the morning, then had them rate their hunger level and fed them a meal of pizza two hours later. They found that the men who had dark chocolate were felt more satisfied after eating the chocolate, were less hungry, and ate less (17 percent fewer calories than the milk chocolate eaters) when offered pizza at their next meal.
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.
It takes more than just crunches! We start to gain weight in our midsection when our cortisol levels spike. Stress is one of the primary culprits for high levels of cortisol secretion. When this happens cortisol breaks downs lean muscle (the type of tissue that burns calories most efficiently) and also holds on to fat storage in the abdominal region. That stress can even get WORSE with bad dieting; studies show that the stress caused by dieting can increase cortisol levels, making no change in belly fat even with calorie restriction. So how do you shape up? Incorporate these 6 things below and you will be on your way to a flatter belly in no time flat!
When you drink liquid carbs, like the sugar in soda, your body doesn't register them the same way as, say, a piece of bread, according to a review of studies published in Current Opinion in Clinical Nutrition & Metabolic Care. That means, even though you're taking in calories, your fullness cues aren't likely to signal that you're satisfied once you finish off a can. And that can lead to consuming more overall.
Ultimately, weight loss for the long-term requires some short-term behavior change and healthier habit formation. That's why we created our Good Housekeeping Nutritionist Approved Emblem, which exists to help turn smart food choices into healthier eating habits. All GHNA foods and drinks make it easier to find — and eat — good-for-you foods without additional time, effort, and cost. We target the lifestyle-related factors that make healthier eating hard, and find simple but creative solutions that actually work! Look for the emblem on labels wherever you shop for food!
Studies have found that overweight people who ate a moderate-fat diet containing almonds lost more weight than a control group that didn’t eat nuts. Snacking once or twice a day is one of the ways to lose weight that helps stave off hunger and keeps your metabolism stoked. You can also pack up baby carrots or your own trail mix with the healthiest nuts you can eat, plus raisins, seeds, and dried fruit. Here are 30 healthy snacks that can help you lose weight.
1. Get clear on what motivates you. “Try to connect with the real reason you want to lose weight,” says Jonny Bowden, PhD, a Los Angeles-based board-certified nutritionist. “Beyond a slimmer waist, what do you really want? Is it more energy? Better sleep? More mental clarity? The ability to run a block without getting winded?” Once you've identified your goals, write them down. Seeing the bigger picture might help you make better day-to-day decisions, Bowden says.
Women’s challenge with weight loss also comes down to nature. Nature wants to preserve a woman’s ability to bear children. When you’re in a calorie deficit, it can interfere with your fertility, so your body fights weight loss to prevent jeopardizing your reproductive capacity. So don’t cut more than 1,000 calories a day or eat fewer than 1,200 calories daily.
The body doesn't react to all fats in the same way. Research correlates high intake of saturated fat (the kind in meat and dairy) to increased visceral fat, says Patton. On the other hand, monounsaturated fats (the kind in olive oil and avocados) and specific types of polyunsaturated fats (mainly omega-3s, found in walnuts, sunflower seeds, and fatty fish like salmon) have anti-inflammatory effects in the body, and if eaten in proper portions may do your body good. But Patton warns that eating too much fat of any kind increases your calorie intake and could lead to weight gain, so enjoy healthy fats in moderation.