Eat more protein. Protein is required by the body to repair damaged cells and plays a vital role in growth and development. But it can also play a role in weight loss. Diets high in protein tend to make people feel fuller, and when paired with a reduction in carbohydrate intake these diets can help with weight loss. However, it's important to remember that not all sources of protein are good for you: red meat and full-fat dairy products, though high in protein, can also increase the risk of heart disease. Good sources of protein include:
… 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.
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.
A sedentary lifestyle is one of the major causes of occurrence of belly fat. If you don’t indulge in any physical activity, and spend most of the time sitting, watching T.V., reading, etc., it is known as a sedentary lifestyle. Lack of regular exercise, or not exercising at all can lead to fat storage around the belly area. In other words, being a couch potato will make you fat.
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.
Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand. In fact: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period.
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.
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.
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.
High in good bacteria, the benefits of yoghurt on gastrointestinal health have been said to provide health benefits for certain gastrointestinal conditions, including lactose intolerance, constipation, IBS, colon cancer, inflammatory bowel disease, Helicobacter pylori infection, and allergies. Look for the nutrition label and make sure no added sugar is used. Opt for Greek yoghurt varieties and use your own frozen berries and cinnamon to sweeten.
You already know that a perfect diet doesn't exist, but many of us still can't resist the urge to kick ourselves when we indulge, eat too much, or get thrown off course from restrictive diets. The problem: This only makes it more difficult, stressful, and downright impossible to lose weight. So rather than beating yourself up for eating foods you think you shouldn't, let it go. Treating yourself to about 200 calories worth of deliciousness each day — something that feels indulgent to you — can help you stay on track for the long-haul, so allow yourself to eat, breathe, and indulge. Food should be joyful, not agonizing!
In other words? "Drinking makes you more likely to eat sh*t," Dr. Seltzer says, referring to drunk foods. At the same time, he stops short of asking patients to quit alcohol cold-turkey to lose weight. Plus, research suggests you don’t have to, as long as your intake is moderate—i.e., less than about a drink a day. "If you drink a glass of wine every night and notice you eat more afterward, eat less early to account for this," he says. "Or, if you’re drinking four glasses of wine a week, drink three instead so you’ll won’t feel such a big difference."
Focus on cardiovascular exercise. Cardiovascular exercise is one of the best ways to lose weight. Studies show that cardiovascular exercise like walking, jogging, and running is highly effective at any degree of intensity. That's because cardio/aerobic exercise works the muscles in your arms, legs, and hips, and increases blood flow to all sets of muscles. Effective cardio exercises include:
So how does this work? A quick run-through: The first tip was to eat low carb. This is because a low-carb diet lowers your levels of the fat-storing hormone insulin, allowing your fat deposits to shrink and release their stored energy. This tends to cause you to want to consume fewer calories than you expend – without hunger – and lose weight. Several of the tips mentioned above are about fine-tuning your diet to better this effect.
The main advantage of the low-carb diet is that it causes you to want to eat less. Even without counting calories most overweight people eat far fewer calories on low carb. Sugar and starch may increase your hunger, while avoiding them may decrease your appetite to an adequate level. If your body wants to have an appropriate number of calories you don’t need to bother counting them. Thus: Calories count, but you don’t need to count them.
Earlier, belly fat was considered healthy; it was perceived as a reservoir of adipose tissues that could be utilized when a person needed extra energy. With time, the views have changed. Researchers state that excess belly fat triggers chronic cardiovascular diseases. So, it is important to measure belly fat and check how much you need to reduce. Here are some parameters to measure your waistline.
It should come as no surprise that the more strength training you do, the more muscle mass you'll acquire — a good thing, considering all the metabolism-boosting benefits of muscle mass. Here's the catch: While muscles take up less room than fat, they weigh more than fat by volume. In other words, when you amp up your workouts, you might notice your pants fitting better without any change in your weight. It's why you'll feel much better if you step away from the scale and toward the mirror, where you'll really see your efforts paying off. 💪
Studies found that people who keep food diaries wind up eating about 15 percent less food than those who don’t. Watch out for weekends: A University of North Carolina study found people tend to consume an extra 115 calories per weekend day, primarily from alcohol and fat. Then cut out or down calories from spreads, dressings, sauces, condiments, drinks, and snacks; they could make the difference between weight gain and loss. Here are 50 easy ways to lose weight naturally.
1. Bicycle Crunches are a great ab exercise and work the abs from every angle. It’s a combination of the regular crunch, a side-to-side motion that hits the oblique muscles and a reverse crunch that targets the lower abs. You can change the difficulty level by increasing or decreasing the range of motion used and the speed of movement as well as the intensity of the crunch by holding and squeezing.
If you're among the 30% of Americans who sleep less than six hours a night, here's one simple way to whittle your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30% more likely to gain 30 or more pounds than those who slept 7 hours. The National Institutes of Health suggest adults sleep seven to eight hours a night.
Watching that extra junk around your trunk turn your body into a full-blown Buddha belly puts you at an increased risk for heart disease, diabetes, and early death. Luckily, losing the weight doesn’t have to take forever; with these 22 belly fat-fighting tips, you can shave two inches off your waistline in as little as two weeks. Think your age will stand in the way of your weight loss? The 20 Ways to Lose Your Belly When You’re Older will help folks of any age get on track to their best body ever.