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.
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.
Obese people who consumed a tablespoon or two of vinegar daily for eight weeks showed significant decreases in body fat—particularly visceral fat—according to a 2009 Japanese study. "One theory is that the acetic acid in the vinegar produces proteins that burn up fat," explains Pamela Peeke, M.D., professor of medicine at the University of Maryland, author of Fight Fat After 40.
Pace around your office while talking on the phone or run into the bank to cash your check instead of using the drive-thru. When researchers at the Mayo Clinic fed a group of volunteers an extra 1,000 calories a day over the course of eight weeks, they found sedentary individuals gained eight times more weight than those who fidgeted a lot during the day.
Researchers think belly fat is distinct from other types of fat — like the stuff under your skin or around your arms or thighs, which doesn't necessarily have negative effects on health — because belly fat could be a sign that you have more visceral fat. That's a type of fat that accumulates around internal organs, impairing their functions and raising stress levels.
One of the very first cardio exercises to reduce belly fat is walking. Surprised? Do you think it’s too simple to be effective? Well, then you should know that walking is a great and effective way to burn away that ugly belly fat. In fact, it is an excellent fat burner for your entire body. If you follow a healthy diet along with walking at a steady pace for 30-45 minutes for at least four to five days every week, you will witness a gradual decrease in your weight.
The popular "flat belly diets"embrace much of the wisdom found in eating a Mediterranean diet, which helps everything from brain health to hearth health. The basic premise for both diets is eat foods rich in monosaturated fatty acids (MUFA) that may help reduce your belly fat storage. MUFA-rich foods include olive oil, nuts and seeds, avocodos, and fish. Eating yogurt regularly has also been found to be helpful in reducing belly fat.
When Tufts University researchers studied the waistlines and diets of 459 people, they found that even in men of similar age and activity level, those who ate white bread frequently weighed more than those who didn’t. “The calories from white bread and refined grains just seem to settle at the waistline more than calories from other foods,” says Katherine Tucker, Ph.D., the study author.
Limit your use of saturated fats. Saturated fats to avoid are found in meats and high-fat dairy products such as cheese, milk (and cream), and butter. Some plant-based oils, such as palm oil, palm kernel oil and coconut oil, also contain high levels of saturated fats. Polyunsaturated fats are a better alternative. Polyunsaturated fats are found in many nuts, seeds, avocados, and some fish.
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.
“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.
Stress can not only stimulate appetite, it can also kick abdominal fat storage into overdrive, she says. The easy antidote: a deep breathing technique proven to lower your stress level in 60 seconds. Simply breathe in while you silently count to seven. Hold the breath for another seven counts, then slowly release it for seven counts. Repeat eight to 10 times.
Researchers from the University of Cambridge looked at 72 studies and found that people consistently consume more food and drink when they are offered larger-sized portions, packages, or tableware than when offered smaller-sized versions. The data suggested that if larger portions and tableware were eliminated throughout the diet, Americans could save about 527 calories per day—that adds up to more than 3,500 calories a week or one pound. Translation: this could be undermining your weight loss or actually causing you to gain weight.