Folks with fluctuating blood sugar levels are more likely to have belly fat than folks whose sugar levels are relatively steady. Try taking daily supplements of 750 mg to 1,500 mg of glucomannan, a Japanese root extract that can help you shed up to six pounds of belly fat in two months, Columbia University scientists say. (Important: Be sure to check with your doctor first.)
Your parents weren’t kidding about how important veggies are for a healthy body. What they probably didn’t tell you, however, was that snacking on veggies is also one of the easiest ways to shed unwanted belly fat, too. According to a study published in the Journal of the Academy of Nutrition and Dietetics, opting for non-starchy veggies, like cauliflower, broccoli, and cucumber, as snacks helped overweight kids shed 17 percent of their visceral fat while improving their insulin sensitivity over a five-year period. Think snacking on veggies will leave you hungry? The 20 Most Filling Fruits and Veggies will have your belly satisfied in no time.
If you're eating fewer than 1,200 calories per day, your workouts will suffer and the constant stress on your body can lead to muscle loss and slow your metabolism, as we reported in 10 Things You Don't Know About Calories. If you're trying to eat super healthy, you might be surprised at how few calories you're actually eating—try tracking your daily intake with a food tracking app and make sure you're fueling your body, not depriving it of nutrients.

Swap giant dinner plates, bowls, and silverware for smaller versions, and pick up portion-sized packages of snacks instead of nomming straight from a full-size box or bag, says Cerderquist. You'll be eating less without even thinking about it. Another pro tip: stay away from protein bars. "It is amazing to see that an entire well-balanced meal can have the same amount of calories as many protein bars," she says. "But you are much more satisfied when having the variety of textures and flavors from a real meal."

Harvie, M. N., Pegington, M., Mattson, M. P., Frystyk, J., Dillon, B., Evans, G., … Howell, A. (2011, May). The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: A randomized trial in young overweight women. International Journal of Obesity (London), 35(5), 714–727. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/


"Your specific [weight loss] program may differ from someone else’s based on climate, geography, heredity, the quality of the food you’re buying, the volume in which you’re eating that food, and so much more. A lot people take advice that doesn’t honor themselves. What works for me is not going to work for you. It’s just not. So really, it’s [about] having an honest look at who you are, what your tendencies and triggers are, and how you can build a program that revolves around that.”
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."
To prep his patients for success, Dr. Seltzer tells them to plan around a large evening meal by eating a lighter breakfast and lunch—NBD since most people who eat a meal before bed tend to wake up feeling relatively full, he says. Research suggests balanced bedtime meals may also promote steady next-day blood sugar levels, which also helps with appetite regulation.
Say cheese! Adding some extra calcium to your diet could be the key to getting that flat stomach you’ve been dreaming about. Over just 12 months, researchers at the University of Tennessee, Knoxville found that obese female study subjects who upped their calcium intake shed 11 pounds of body fat without other major dietary modifications. To keep your calcium choices healthy, try mixing it up between dairy sources, calcium-rich leafy greens, fatty fish, nuts, and seeds.
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.
It's not real hunger–not like the painful hunger of starving people in impoverished countries. It's more of a mild ache, or an itch that you mustn't scratch. To be popular, a diet must somehow cope with this hunger. Weight Watchers does it with peer support. The food pyramid does it by encouraging you to eat unlimited celery. Some high-fat diets satisfy all your old cravings -- and figure you'll eventually cut back the butter you put on your bacon.
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.
Dieting and exercise go hand in hand. If you thought that only dieting will burn your belly fat, you are wrong. If you really want to lose weight, you need to include an hour of exercise in your daily routine for targeting and reducing belly fat. Here, we have compiled a list of 16 exercises that can help you reduce belly fat faster than you thought it would take:
The trick here is not only to avoid all obvious sources of carbohydrate (sweets, bread, spaghetti, rice, potatoes), but also to be careful with your protein intake. If you eat large amounts of meat, eggs and the like, the excess protein will be converted into glucose in your body. Large amounts of protein can also raise your insulin levels somewhat. This compromises optimal ketosis.
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.
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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.
Mason, A. E., Epel, E. S., Aschbacher, K., Lustig, R. H., Acree, M., Kristeller, J., … Daubenmier, J. (2016, May 1). Reduced reward-driven eating accounts for the impact of a mindfulness-based diet and exercise intervention on weight loss: Data from the SHINE randomized controlled trial. Appetite , 100, 86–93. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4799744/
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.
Belly fat is something that makes you look really bad and it is also very unhealthy. A sedentary lifestyle and wrong food choices are responsible for belly fat. However, not to worry, you can always do some core strengthening exercises to get the desired washboard abs. Here are some expert tips to show you the way to shed those extra pounds from your belly.

… 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.
Use a calorie-needs calculator like LIVESTRONG.COM’s MyPlate app to figure out your daily calorie needs, then subtract calories to create your energy deficit. With an app like MyPlate, you can factor in your weight-loss goal, and it will tell you the exact number of calories (as well has how much fat, protein and carbohydrates) you need to reach that goal.

We know that this type of fat—called visceral fat—churns out stress hormones like cortisol and inflammatory substances called cytokines that affect the body's production of insulin. The result: Besides obesity, you're also looking at increased risks of type 2 diabetes and heart disease. No thanks. Check out these nine tips to finally rid your body of that excess stomach.
Having a larger waist circumference is a better indicator of health problems than commonly used measurements like body-mass index (BMI), according to a growing body of research. Specifically, having a waist size higher than 40 inches around for men or 34.5 inches for women is correlated with a higher risk for developing type 2 diabetes and heart attack. There's even evidence that having more belly fat is correlated with lower cognitive performance.

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/
You might feel silly, but it works. When Alan R. Hirsch, MD, neurological director of the Smell & Taste Treatment and Research Foundation in Chicago, tried this with 3,000 volunteers, he found that the more frequently people sniffed, the less hungry they were and the more weight they lost—an average of 30 pounds each. One theory is that sniffing the food tricks the brain into thinking you’re actually eating it.
“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.”

“Under normal conditions, humans absorb only about 80% of the nutrients from the food they eat,” says A. Roberto Frisancho, Ph.D., a weight-loss researcher at the University of Michigan. But, he says, when the body is deprived of nourishment, it becomes a super-efficient machine, pulling what nutrients it can from whatever food is consumed. Start eating again normally and your body may not catch up; instead it will continue to store food as fat.

“Under normal conditions, humans absorb only about 80% of the nutrients from the food they eat,” says A. Roberto Frisancho, Ph.D., a weight-loss researcher at the University of Michigan. But, he says, when the body is deprived of nourishment, it becomes a super-efficient machine, pulling what nutrients it can from whatever food is consumed. Start eating again normally and your body may not catch up; instead it will continue to store food as fat.
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.
At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That’s nearly 90,000 calories a year—or 25 pounds! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does.
Fathi, Y., Faghih, S., Zibaeenezhad, M. J., & Tabatabaei, S. H. (2016, February). Kefir drink leads to a similar weight loss, compared with milk, in a dairy-rich non-energy-restricted diet in overweight or obese premenopausal women: A randomized controlled trial. European Journal of Nutrition, 55(1), 295–304. Retrieved from https://link.springer.com/article/10.1007/s00394-015-0846-9
Awesome news: Turns out marathoning for an hour on the treadmill isn't only boring as hell, but it doesn't even give you that great of a workout. Experts say if you're trying to flatten your abs, one of the most effective methods is actually interval training, which means incorporating short bursts of high-intensity burnouts into whatever you're doing, whether that's running, squats, whatever. And bonus — it'll keep you burning calories for up to 16 hours post-exercise. Um, we'll take it.
The meals shown here are "templates" that you can vary any number of ways to please your tastebuds and avoid eating the same old thing every day. Follow them and you'll get between 2,400 and 2,800 calories per day. That should provide plenty of calories for all but the most severely obese, while allowing most guys to lose fat around their middles at a steady pace. (Don't worry about hitting the numbers on the nose every time. If you exceed your fat quota during lunch, for instance, just cut back a little during dinner.)
Folks with fluctuating blood sugar levels are more likely to have belly fat than folks whose sugar levels are relatively steady. Try taking daily supplements of 750 mg to 1,500 mg of glucomannan, a Japanese root extract that can help you shed up to six pounds of belly fat in two months, Columbia University scientists say. (Important: Be sure to check with your doctor first.)

Men and women squirrel away fat differently, according to Harris-Pincus. On average, women have six to 11 percent more body fat than men. That extra fat typically gathers lower on the body (especially before they hit menopause) around the hips and thighs, creating a pear-shape. Men, on the other hand, tend to accumulate fat around the belly (hence, the beer gut).


“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.
A daily run or Spin class is great for your heart, but cardio workouts alone won't do much for your waist. "You need to do a combination of weights and cardiovascular training," says Sangeeta Kashyap, MD, an endocrinologist at Cleveland Clinic. Strength training increases muscle mass, which sets your body up to burn more fat. "Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle," says Kate Patton, a registered dietitian at Cleveland Clinic. Patton recommends 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise a week.
Get enough calcium. Adults typically need around 1,000 milligrams of calcium every day to help maintain muscle and nerve function, and it's necessary for healthy bones and teeth.[22] But calcium may also help prevent the body from storing visceral fat in the abdomen. Though studies have not shown a drastic change in weight due to increased calcium intake, researchers suggest that it may have a small effect in some people. Calcium requires vitamin D to be absorbed into the body; therefore, be sure to get enough vitamin D as well.[23] Sources of calcium include:[24]
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.
The researchers hypothesize that participants who abstained from animal products dropped significantly more pounds since plant-based foods include loads of filling fiber and slow-to-digest complex carbs. Though more research is needed to confirm these results, the study authors write, "Vegetarian diets appeared to have significant benefits on weight reduction compared to non-vegetarian diets."
It can actually help you cut back on calories. That's because capsaicin, a compound found in jalapeno and cayenne peppers, may (slightly) increase your body's release of stress hormones such as adrenaline, which can speed up your ability to burn calories. What's more, eating hot peppers may help slow you down. You're less likely to wolfed down that plate of spicy spaghetti —— and therefore stay more mindful of when you're full. Some great adds: Ginger, turmeric, black pepper, oregano, and jalapenos.
And maybe a new mattress, because it’s not just the amount of time you spend sleeping that keeps you lean, it’s also the quality of your sleep. Fat cells in your body produce a hormone called leptin that helps the body keep track of how much potential energy (i.e. fat) it has stored. But leptin is only produced during certain stages of sleep. Miss out on those stages because you’re not resting soundly enough, and you’ll disturb levels of the hormone, leaving your body with no real idea of its energy reserves. Consequently, you’ll end up storing calories rather than burning them.
The most common mistake you're probably making when doing abs work is jumping in without limbering up, causing you to do most of the work with your hips and back. See, your core muscles are harder to activate when the areas surrounding it are still tense. Try this: Before doing a single crunch, put a foam roller in the center of your back at the edge of your shoulder blades and stretch back over the roller, arms up. Repeat until the middle part of your back, which tends to get pulled the most during improper abs work, feels loose.

It can actually help you cut back on calories. That's because capsaicin, a compound found in jalapeno and cayenne peppers, may (slightly) increase your body's release of stress hormones such as adrenaline, which can speed up your ability to burn calories. What's more, eating hot peppers may help slow you down. You're less likely to wolfed down that plate of spicy spaghetti —— and therefore stay more mindful of when you're full. Some great adds: Ginger, turmeric, black pepper, oregano, and jalapenos.
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.
2. Decline Bench Sit Up Ceiling Touches: This great exercise works on your shoulder, abs and lower back. Sit on the bench with the weight on your lap. As you move backwards, lock your arms and raise the weight above your body. Touch your back to the bench and use your abs to sit up. As you sit up you should keep your arms and weight pointed to the ceiling.

Stay motivated. Often times, people lose motivation to stick with a diet or an exercise routine. Finding a reason to stay motivated beyond belly fat goals, like overcoming a genetic predisposition to excess body weight or working toward fitting into your favorite article of clothing again, can help you stay motivated to meet your fitness and lifestyle goals.[41]
2. Ab Plank is a great exercise to really challenge your entire core and build up your strength and endurance. The Plank works the lower abdomens, the oblique muscles and your lower back. It takes focus and concentration plus some upper body strength. Start with holding the plank position for 30- 40 seconds and build your way up. You will be amazed at how strong your cores will get by doing this exercise regularly.
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