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.
“It seems so simple, but 45 to 60 minutes of brisk walking every day can do wonders for your metabolism,” Sahmura Gonzalez, a master trainer at Crunch Fitness in New York City, recently told Prevention. “Plus, it ensures that you don’t over-train, which can lead to an over-production of cortisol—a stress hormone that’s been shown to contribute to belly fat.”
Most people who want to lose weight have more than 12 pounds to lose. That’s why even the best weight loss drug in the world can only be an optional complement to other treatment. That’s why this piece of advice is number 18 out of 18. It may be a helpful addition for some people, but the advice higher on the list is what can make the biggest difference, by far.
Postmenopausal women who tried yoga for 16 weeks reported significant reductions in visceral fat in one 2012 study. If you're just not that into downward dog, any sort of relaxation exercise (even simple deep breathing) can help. The key is to lower levels of the stress hormone cortisol, which is linked to belly fat. (Try these two-minute stress solutions to calm down fast.)
Want to lose that belly fat? In your dreams! Seriously, though: a good night’s sleep is one of the best ways to get rid of that extra fat around your waist for good. Among the 60,000 women participating in the Nurses’ Health Study, those who snoozed for fewer than five hours a night were at the greatest risk of becoming obese and gaining 30 or more pounds over the course of the 16-year study period when compared to those who slept for seven or more hours.
Real talk: It could take weeks or months to see the metabolic effects of exercise on the scale, and even then, building muscle, which is denser than body fat, could lead to weight gain. "Do what you like because it’s good for you," Dr. Seltzer says, noting the way exercise is awesome for your heart, mental health, and more—and that not all measure of progress can be seen on the scale.
Try this interval-training trick on the elliptical trainer: Ride for 30 seconds as fast as you can, then immediately reverse your direction and ride for 30 additional seconds just as fast in the opposite direction. Rest 60 seconds, and repeat. The force of stopping your momentum, as well as going from a dead stop to full speed twice in the same interval, will give your fat-burning efforts a massive boost, says Alwyn Cosgrove, C.S.C.S.
Stavrou, S., Nicolaides, N. C., Papageorgiou, I., Papadopoulou, P., Terzioglou, E., Chrousos, G. P., … Charmandari, E. (2016, July 31). The effectiveness of a stress-management intervention program in the management of overweight and obesity in childhood and adolescence. Journal of Molecular Biochemistry, 5(2), 63–70. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4996635/
2. Eat five times a day. Yes, you heard that right. Dr. Ziltzer recommends eating three meals and two snacks a day, with the snacks limited to fewer than 200 calories each. Choose high-protein bites that will leave you satisfied for two to three hours, such as yogurt, beef jerky, boiled eggs, protein shakes, deli meats, and snack bars low in sugar. And don't forget to eat breakfast, which has been shown to help boost weight loss .
You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time. In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.
Unsurprisingly, the results showed that nothing had happened to the weight of the women receiving calcium or the placebo. However, the group which took the multivitamin lost more weight – about 3 kg more – and improved their health markers. Among other things, their basal metabolic rate (the rate at which the body burns calories when at rest) increased.
As you get older, your body changes how it gains and loses weight. Both men and women experience a declining metabolic rate, or the number of calories the body needs to function normally. On top of that, women have to deal with menopause. "If women gain weight after menopause, it's more likely to be in their bellies," says Michael Jensen, MD, professor of medicine in the Mayo Clinic's endocrinology division. In menopause, production of the hormones estrogen and progesterone slows down. Meanwhile, testosterone levels also start to drop, but at a slower rate. This shift in hormones causes women to hold onto weight in their bellies. The good news: you can fight this process. Read on.
Nuts have a very high satiety power—meaning they make you feel fuller after eating than many other foods. And even though they’re high in calories, those calories appear to be processed differently in the body. University of Michigan researchers found that men who added 500 calories’ worth of peanuts a day to their diet gained no excess weight at all.
The secret to a slimmer stomach in no time? A whole lot of fiber in your diet. Although many people are loath to add carbs to their diet when they’re trying to lose weight, adding the right, fiber-rich ones can have inches off your belly in a hurry. In fact, researchers at Wake Forest Baptist Medical Center found that every 10-gram daily increase in soluble fiber was associated with a 3.7 percent decrease in dangerous visceral fat over five years. Those who were active got even leaner, shaving off twice that much fat in the same amount of time. To start ditching that extra belly fat today, add the 30 Best Foods For Fiber to your menu!