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.
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.
A trim midsection is good for many things, like fitting into your favorite jeans or walking the beach in a swimsuit with confidence. But there are even better reasons to work off extra baggage around your stomach. That baggage, known as visceral fat, isn’t just the most annoying kind — it’s also the most dangerous. As it forms between your organs, deep within your abdominal cavity, it secretes proteins that can trigger chronic inflammation, putting you at risk for heart disease, diabetes, and even cancer.

‘Lastly, if your nutrition is on point but you still have excess tummy fat, then you need to look at your training. There’s a real craze for high-intensity workouts and really pushing yourself at the moment, but training is a stress on the body, and if you’re not giving it the tools to manage that stress and recover from it, then it can lead things like excess belly fat.
Stores of visceral fat, or belly fat that sit around the internal organs can increase a woman’s risk of diabetes and heart disease. Luckily, visceral fat is metabolically active and can be reduced quickly with a dedicated combination of diet, exercise and stress relief. You can lose belly fat fast by regulating stress hormones and boosting your metabolism.

Also some research shows that the human body is primed to consume most of its calories during daylight hours. But the lifestyle is problematic for many: Because family meals and dinners with friends often are scheduled for after sunset, "people who try to stop eating after 7pm can’t do it every day for the rest of their lives," says Dr. Seltzer, who supports an alternative strategy: Eating a hearty meal at your regular dinnertime.
You may have an apple-shaped or a pear-shaped body structure. Accumulation of fat occurs differently for different people, it actually depends on the body structure. For those whose bodies are pear-shaped, the fat tends to accumulate in the lower part of the body, like the buttocks. But for those whose bodies are apple-shaped, your body tends to store fat around the middle section, thus resulting in fat accumulation around the belly. You must know that there are two types of belly fat – visceral, which accumulates around the abdominal organs, and subcutaneous, which occurs between the skin and abdominal wall.
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
10. Give yourself time to lose the baby weight. If you decide to start a family in your twenties, know that it’s normal for it to take six months to a year to get back to your pre-baby weight. Give yourself at least six weeks after giving birth to start a weight-loss plan, recommends the National Institutes of Health. If you’re breastfeeding, wait two months. And don’t be too hard on yourself. “Your body has just endured a massive transformation, and prior routines are turned upside down once kids enter the picture,” says Sopov.
Cut back on calories. The most important part of losing weight is not working out until you collapse — it's your diet. If you burn 500 to 750 more calories than what you eat every day, you will lose 1–2 pounds every week (any more than that is considered unsafe weight loss).[2] There are tons of little changes you can make to cut calories from your diet, from replacing high-calorie dressings with vinaigrette and asking for all dressings/sauces served on the side, eating at the table instead of in front of the tv, skipping cheese and other fatty additions to your salads and meals, using smaller plates, leave off the whipped cream on your coffee drink, and on and on.[3]
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."
This could be because the body increases insulin secretion in anticipation that sugar will appear in the blood. When this doesn’t happen, blood sugar drops and hunger increases. Whether this chain of events regularly takes place is somewhat unclear. Something odd happened when I tested Pepsi Max though, and there are well-designed studies showing increased insulin when using artificial sweeteners.
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 researchers explain that people who cook their own meals may simply have other good-for-you habits, like exercising more. However, they concluded that home cooks simply ate more fruits and vegetables (along with a wider variety of foods), have healthier methods of prepping their food, and splurge less on foods high in calories and sugar. No clue where to start? Try these 25 high-protein chicken recipes for weight loss.


Español: eliminar la grasa abdominal en mujeres, Italiano: Eliminare il Grasso Addominale (per Donne), Português: Perder Gordura Abdominal (Para Mulheres), Deutsch: Als Frau Bauchfett verlieren, Français: perdre de la graisse abdominale si vous êtes une femme, 中文: 减掉腹部脂肪(女性), Русский: избавиться от округлого живота для женщин, Bahasa Indonesia: Menghilangkan Lemak Perut (untuk Wanita), Nederlands: Afkomen van buikvet (voor vrouwen)
You know that protein's essential for a slimmer you. But here's why protein really needs to play a prime roll on your plate: "Your body starts to produce more insulin as you age, since your muscle and fat cells aren't responding to it properly," explains Louis Aronne, M.D., director of the obesity clinic at Cornell University. Insulin promotes fat storage—especially around your belly—and a diet high in protein may protect you against insulin resistance, says Aronne. In one study, obese women who followed a diet for eight weeks that was roughly 30 perecent protein, 40 percent carbs, and 30 percent fat lost significantly more fat—including visceral pudge—than women who stuck to a plan that was 16 percent protein, 55 percent carbs, and 26 percent fat.

The 2003 research indicated that exercise is a top weapon against visceral fat, backed up by a 2011 study which found that aerobic exercise is basically a magic bullet. Aerobic exercise is known to most people as cardio — activities such as running and cycling, as opposed to resistance training (where you lift heavy stuff around). While participants in the study worked fairly hard (jogging 20km per week at a high intensity), the researchers said lower-intensity but longer workouts should have similar benefits.
Luckily, exercise can help spur things along when it comes to that pesky stomach fat. “Visceral fat responds well when… [you] start exercising and watching your calories and what you eat,” Harris-Pincus says. And while endless crunches aren’t your ticket to a flat stomach, it is still important to train your ab muscles. “Everything radiates from the center of your body – your balance, your posture, your functional movement,” says Joe Ardito, founder of Fit Crush NYC. “You can perform better when you have a strong core.”
A 2014 Harvard study found that men who did twenty minutes of daily weight training had less of an increase in age-related abdominal fat compared with men who spent the same amount of time doing aerobic activities, and other studies have shown similar levels of success when guys hit the gym to cut down on fat. The implication: Guys can cut belly fat most efficiently with weight training.
Your most immediate and best option is to combine aerobic exercise and exercise involving lifting weights, as you will not only burn body fat but tone your muscles as well, positively changing your hip to waist ratio, and working quickly towards a healthier body in ever aspect. As you burn belly fat, you'll burn fat where it doesn't need to be elsewhere, too!
Adult women require anywhere from six to eight hours of sleep every night. If you're staying up late on the regs and aren't meeting that minimum, you'll throw off your natural rhythm, which can cause your body to freak out and start overproducing hormones (including cortisol). By getting the right amount of sleep every night, your body and metabolism will stay regulated — keeping you and your tummy on point.
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.[2]
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.
10. Give yourself time to lose the baby weight. If you decide to start a family in your twenties, know that it’s normal for it to take six months to a year to get back to your pre-baby weight. Give yourself at least six weeks after giving birth to start a weight-loss plan, recommends the National Institutes of Health. If you’re breastfeeding, wait two months. And don’t be too hard on yourself. “Your body has just endured a massive transformation, and prior routines are turned upside down once kids enter the picture,” says Sopov.

You might have heard the term ‘middle-age spread’. This means, as women progress towards their middle years, the ratio of body fat increases compared to the body weight. During menopause, when the levels of estrogen go down, and the amount of androgens or male hormones increase, then there is an increased risk of fat accumulation in the waist. Hormones actually regulate the fat concentration in the body, and your figure depends entirely on it!
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.
‘Do it for a couple of minutes in bed and you’ll actually be able to wind down and fall asleep more easily. But it’s a skill, so it requires a commitment to practice it, as with anything. Think of it a bit like dating – the first time you do it it’s terrible, it’s uncomfortable, nobody knows what they’re doing, but the more dates you go on the better it gets.

It's easy to overeat pasta, but not if you cook the right amount at the start. For a perfect portion, keep a quarter near your spaghetti. Its diameter is exactly the size of the 2-ounce stack (about 200 calories) that you should serve per person. For an exact measurement buy a dry-pasta measurer on Amazon. (Love Italian food? Don't miss these six other ways to keep classic dishes flat-belly friendly.)
How much fiber should I eat per day? Most Americans eat less fiber than the USDA daily recommendations suggest. This article looks at the guidelines for fiber intake in men, women, and children. We also talk about how fiber can help with weight loss, and discuss how much fiber is too much. Learn about good sources of dietary fiber and a handy meal plan. Read now
Measure your waist to learn if you have too much belly fat. Wrap the tape measure around your stomach, just above your hipbone. Pull the tape tight, but not so tight that it pinches you. It should fit snugly and be even all the way around. When you've got the tape measure in place, exhale and relax. Pinch your thumb and forefinger together at the measuring tape, in order to see what your measurement is.[25]
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.
Reduce your stress through yoga or meditation. Stress triggers release of the hormone cortisol, and cortisol both reduces muscle mass and increases the accumulation of belly fat. You'll likely decrease your belly fat by engaging in meditation, because you'll lower your stress level. Doing guided meditations, mindfulness meditations, or yoga serve to decrease your stress levels.[9]
The final possible culprit behind stubborn weight issues may be the stress hormone, cortisol. Too much cortisol will increase hunger levels, bringing along subsequent weight gain. The most common cause of elevated cortisol is chronic stress and lack of sleep (see tip #10), or cortisone medication (tip #9). It’s a good idea to try your best to do something about this.
Every time you complete 10 reps on the rowing machine, lift the handles straight up over your head—without bending your elbows—for two consecutive repetitions before returning to normal rowing form. This works your shoulders and back harder, as well as your legs, since they have to produce more power to give you the momentum to perform the move, says McGarr.
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!
When researchers at the University of Tennessee put a group of volunteers on one of two diets—one high in calcium and one not—and cut each group’s calorie intake by 500 calories, they found that the people getting calcium lost twice as much weight (an average of 13lbs) compared with people on the standard diet. Study author Michael Zemel, Ph.D., believes extra calcium helps the body burn more—and store less—fat.
The 2003 research indicated that exercise is a top weapon against visceral fat, backed up by a 2011 study which found that aerobic exercise is basically a magic bullet. Aerobic exercise is known to most people as cardio — activities such as running and cycling, as opposed to resistance training (where you lift heavy stuff around). While participants in the study worked fairly hard (jogging 20km per week at a high intensity), the researchers said lower-intensity but longer workouts should have similar benefits.
You might think passing on lunch will save calories and trim your middle, but you're actually trending toward the opposite. Going long periods of time without eating can send your body into starvation mode, meaning it starts storing everything you've already eaten as fat since it doesn't know when you're going to feed it again. And guess where that chub piles on first? Yup. Your midsection. Experts say having a small meal or snack every three hours will keep your body fueled and in prime calorie-torching mode all day.
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.
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.
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