For example, in one study, they found that serving yourself from the stove or counter will prompt you to eat 19 percent less food than if the food platters are right in front of you, say, at the dinner table. Another study found that a person who has breakfast cereal on their counter weighs on average 21 pounds more than those who don't, while other research shows that a generally chaotic or cluttered kitchen is linked to over-eating and indulging. This goes beyond the kitchen too; at restaurants, diners furthest from the front door are 73 percent more likely to order dessert and people who have snacks in or on their desks report weighing about 15 lbs more than those who don't according to Wansink.
Think sweets are the enemy of weight loss success? Not so fast: dark chocolate might just be your best friend for weight loss (and that doesn't even include these other 5 Health Benefits of Eating Chocolate). Researchers at the University of Copenhagen fed healthy young men 100g of either milk or dark chocolate first thing in the morning, then had them rate their hunger level and fed them a meal of pizza two hours later. They found that the men who had dark chocolate were felt more satisfied after eating the chocolate, were less hungry, and ate less (17 percent fewer calories than the milk chocolate eaters) when offered pizza at their next meal.
Spend at least 30 minutes in aerobic exercise at least 5 days per week. Moderate aerobic activity, paired with weight training to increase muscle mass, has been shown effective to reduce belly fat even if overall weight remains the same. Different kinds of aerobic activity include brisk walking, running, aerobics dance classes, swimming, or hiking.
Stay hydrated. Drinking water throughout the day may help you from feeling hungry, which will help with weight control. A glass of water before meals has been shown to help people eat less. The exact amount of water you should consume depends on your own personal chemistry. The color of your urine will show you if you're dehydrated: if it's dark, you should be drinking more water.
5. Start with one small change. "I realized that a lot of sugar and calories that I consumed came from drinks, so I challenged myself to drink only water—no sugary drinks!—for 30 days. After just one successful week, I decided to add another challenge: to cut back on the carbs I was eating. When I did eat bread, I switched to wheat bread and when I wanted rice, I used brown rice."
Eliminate 500 calories a day from your current diet. When you're ready to start losing weight, take it slowly. You can easily reduce your daily food intake by 500 calories through eating smaller portions, swapping high-calorie foods for lower-calorie options, or skipping high-calorie food choices altogether. Switching from high-fat sweet coffee drinks, such as caramel lattes, to plain coffee or espresso, or substituting water for sugary sodas, will help make the weight loss easier.
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.
Support your weight loss and exercise program by getting between 1.2 and 1.6 grams of protein per kilogram (or 0.55 and 0.73 grams per pound) of your body weight, recommends research published in the American Journal of Clinical Nutrition in 2013. For a 200-pound woman, this would suggest you aim for 110 to 146 grams of protein daily, split up among three to five meals.
But you’ll likely experience some benefit before then. Fiber helps slow down your digestion and requires more chewing, which helps signal to your body that it’s full, keeping your hunger in check throughout the day. One small study published in Food & Nutrition Research actually found that men who ate meals rich in high-fiber foods, like beans and peas, felt more satisfied than those who focused only on protein-rich foods, like pork and veal. Adult women should aim to eat 25 to 28 grams of fiber per day.
The scale is not necessarily your friend. You may want to lose fat – but the scale measures muscles, bone and internal organs as well. Gaining muscle is a good thing. Thus weight or BMI are imperfect ways to measure your progress. This is especially true if you’re just coming off a long period of semi-starvation (calorie counting), as your body may want to restore lost muscles etc. Starting weight training and gaining muscle can also hide your fat loss.
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).
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.
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.
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.