Now you know that your dinnertime TV show and dishware affect how much you eat—but did you know that your environment has an even greater impact on your noshing habits? The typical American buys and eats more than 80 percent of their food within five miles of their homes—a.k.a. your food radius—according to Brian Wansink, Ph.D., director of Cornell University's Food and Brand Lab. In his book, Slim By Design: Mindless Eating Solutions, Wansink talks about various studies he's done over the course of his research career that show how your food environment dictates your eating habits.
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.
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.
Exercise is a very difficult way to lose weight. Here's a rule of thumb: exercise very hard for one hour (swimming, running, or racquetball)– and you'll lose about one ounce of fat. Light exercise for an hour (gardening, baseball, or golf) will lose you a third of an ounce. That number is small because fat is a very energy-dense substance: it packs about 4,000 food calories per pound, the same as gasoline, and 15 times as much as in TNT.
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.
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.
“If there’s one thing that comes up over and over with the thousands of patients enrolled in the National Weight Control Registry, it’s weighing yourself every day on a scale,” says Rena Wing, Ph.D., founder of the registry, which tracks more than 4,500 men and women who have lost an average of 20lbs or more and kept it off for at least six years. “Don’t obsess over the number,” she says, “but at least keep track of the general range of what you weigh so you can catch small changes as they occur and take corrective measures immediately.”
"Just as you can not influence where your body stores dreaded excess fat when it packs it on, you can't control where your metabolism opts to pull from when it taps into fat stores, which incidentally tends not to be from the region we gain it in the first place," Corey Phelps, founder and CEO of Cultivate by Corey and creator of the Cultivate365 program, told POPSUGAR.
"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.
And while the weight room can be intimidating for women, pumping iron is key to getting a toned and fit physique. Don’t worry, lifting heavy weights won’t make you bulky — you just don’t have the testosterone to build the size of a man. Lifting will improve your posture, make your arms, core and lower body more shapely and boost your metabolism by building muscle. Resistance training also helps you hold onto muscle that you naturally lose as you age.
The study authors believe that sleep deprivation can cause your body to produce extra hunger hormones (like ghrelin) and fewer satiety hormones (like leptin). This means you’ll feel hungrier and have a harder time controlling your cravings once they hit. Most adults should aim for at least 7 to 9 hours of shuteye per night, per the National Sleep Foundation’s recommendations.
Don't get me wrong — exercising at any time is good for you. But evening activity may be particularly beneficial because many people's metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you've stopped moving. What that means for you: You're less likely to go back for seconds or thirds. Plus, it'll help you relax post meal so you won't be tempted by stress-induced grazing that can rack up calories, quickly.
Stress wreaks havoc on every part of your body, and can lead to breakouts, joint pain, headaches, and yes, even excess belly fat. That’s because when you’re stressed, your body pumps out extra cortisol, that not-so-great hormone you keep hearing about. Studies show that cortisol not only spikes your appetite, but may also redistribute body fat to your belly area, according to a review published in the journal Obesity.
1. The side plank exercise is the best way to reduce belly fat. There are only two points of contact with the floor which helps the core muscles to contract even harder. Lie on your side with your legs top of each other, rest on your lower forearm that is bent on the elbow. Force your upper body off the floor by using your forearm and place other hand on your hips. You should resemble a diagonal line from head to toe. After you lift your bodies just hold it for 30-60 seconds.
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.
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.