21. Keep it simple. "I take a minimalist approach to nutrition: My diet consists of lean protein (chicken breast, egg whites, ground turkey), complex carbs (quinoa, sweet potatoes, oatmeal), healthy fats (coconut oil, almonds, avocados), and leafy green veggies. I eat as clean as I can—locally-grown vegetables, organic when possible, and minimally-processed everything."
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.
Do postnatal exercises to strengthen your pelvic floor. Lay on the floor or a firm mattress, either on your side or your back. Bend your knees, so that your thighs are perpendicular to your torso. Take a deep breath in, then as you breathe out tighten your pelvic floor muscles. Then, gently pull your belly button in and up. Hold this pose for 10 seconds, then slowly relax. Wait for 5 seconds, then repeat the exercise. Make sure you continue to breathe throughout.
Fighting belly fat is 80% healthy diet. Reduce calories by filling yourself up with protein, vegetables, whole grains, and replacing bad habit snacks with good ones. For example, if you have a sugar craving, replace your calorie laden latte with a Muscle Milk lite, one of my favorites, because it has zero sugar and a ton of protein that will satiate while also torching my sugar craving! Another great trick is a sprinkle of cinnamon in your morning coffee or oatmeal- the spice has been shown to help stabilize blood sugar. It also slows the rate at which food exits the stomach, which helps you feel fuller longer.
Potassium, magnesium, and calcium can help to serve as a counter-balance for sodium. Foods that are rich in potassium include leafy greens, most "orange" foods (oranges, sweet potatoes, carrots, melon) bananas, tomatoes, and cruciferous veggies — especially cauliflower. Low-fat dairy, plus nuts, and seeds can also help give you a bloat-busting boost. They've also been linked to a whole host of additional health benefits, such as lowering blood pressure, controlling blood sugar, and reducing risk of chronic disease overall.
Sure, you certainly need to drink plenty of water to help expedite the process of ridding your body of excess sodium, you can (and should!) also consume high-water content foods. Reach for cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple, and cranberries — all of which contain diuretic properties that will also help you stay full due to their higher fiber content.
Lack of sleep doesn't just cause undereye bags, a grouchy mood, and an insane craving for coffee; studies on sleep continually show that a lack of sleep means a bigger appetite and BMI. For example, in a 2002 study of over one million people, scientists found a direct correlation between less sleep and a higher BMI for anything under seven hours/night. More recently, a 2016 study published in the journal SLEEP found that sleep-deprived people reported more hunger and had a harder time resisting unhealthy snacks—even when they had had a huge meal (that supplied 90 percent of their daily caloric intake) only two hours prior. The scientists said that sleep deprivation activated a similar system that's targeted by the active ingredient in marijuana and enhances the desire for food.
Fancy coffee drinks from trendy coffee joints often pack several hundred calories, thanks to whole milk, whipped cream, sugar, and sugary syrups. A cup of regular coffee with skim milk has just a small fraction of those calories. And when brewed with good beans, it tastes just as great. You can also try nonfat powdered milk in coffee. You’ll get the nutritional benefits of skim milk, which is high in calcium and low in calories. And, because the water has been removed, powdered milk doesn’t dilute the coffee the way skim milk does. Here are 11 metabolism myths you have to stop believing.
We now know that this type of fat, called visceral fat, is metabolically active and churns out stress hormones like cortisol and inflammatory substances called cytokines that affect you body’s production of insulin. The result is worse than just being generally overweight; you’re looking at increased risks of type 2 diabetes, high blood pressure, high cholesterol, heart disease, stroke, some cancers, and even dementia.
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.
It's been proven by research too: eating attentively was shown to have a direct influence on the amount of food consumed, according to a recent study published in the American Journal of Clinical Nutrition. People who ate a meal while distracted ate a moderate amount more than non-distracted eaters—plus, the distracted eaters ate more food than the non-distracted eaters later in the day. Removing visual information about the amount of food eaten during the meal also led to an increase in the amount of food consumed. The takeaway: The less you focus on your food and the more you focus on the TV/computer/smartphone in front of you, the less satisfied you'll be and the more you'll be inclined to eat now and later. (This isn't the only part your brain plays in your appetite; here's how to trick your brain into healthy eating.)
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.
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.
In addition to helping maintain heart health and keep inflammation levels under control, monounsaturated fatty acids, or MUFAs, may stop belly fat before it starts. Research in the journal Diabetes Care found that people who got roughly 25 percent of their total daily calories from MUFAs gained no visceral fat over the course of the study, while those who ate less MUFAs and more carbs added fat to their midsections. My favorite MUFA-rich food is olive oil because you can use it in so many meals (check out the belly-blasting breakfast I recommend), but avocados and nuts are other excellent sources. Pine nuts are particularly great because they also contain high levels of polyunsaturated fatty acids. These acids increase levels of two hormones that signal your brain when you’re full. Try snacking on one ounce of pine nuts (about the amount you can fit in a shot glass) 20 minutes before mealtime to avoid overeating.
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 2015 study from Brown University found that you’re likely to have less belly fat if you have a high degree of “dispositional mindfulness” — where you’re naturally inclined to pay attention to your present thoughts and feelings. The researchers speculated that this kind of “everyday mindfulness” helps overcome the instinct to stock up on calories, which are not in short supply to use modern humans.