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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 .


When you exercise on the rowing machine, try this interval workout: Row for 60 seconds, note the distance on the machine, then rest 60 seconds. Repeat, only this time, row for 55 seconds and try to match or better your distance from the first time. Rest 55 seconds, then repeat, reducing the time to 50 seconds. Continue until you can’t beat your original distance.


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.
It's been proven by research too: eating attentively was shown to have a direct influence on the amount of food consumed, according to a recent study published in the American Journal of Clinical Nutrition. People who ate a meal while distracted ate a moderate amount more than non-distracted eaters—plus, the distracted eaters ate more food than the non-distracted eaters later in the day. Removing visual information about the amount of food eaten during the meal also led to an increase in the amount of food consumed. The takeaway: The less you focus on your food and the more you focus on the TV/computer/smartphone in front of you, the less satisfied you'll be and the more you'll be inclined to eat now and later. (This isn't the only part your brain plays in your appetite; here's how to trick your brain into healthy eating.)

Like protein, fiber slows the rate at which your body plows through carb calories so you feel full for longer and maintain steadier blood sugar levels, one reason why research consistently links fiber intake to weight loss. That means fibrous whole grain bread tends to be a better choice than white bread and also explains why fruits, which contain fiber and valuable vitamins in addition to sugar, beat straight-up candy every time.
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. 
You don’t have to stop eating all the things you like just to lose weight. Make small swaps to save calories here and there, and they'll add up—big time. Instead of a granola bar with 140+ calories and tons of added sugar, grab an apple for about 80 calories. Pick steamed rice and grilled chicken over fried rice and chicken. "You can also add vegetables to classic starch dishes to increase the water and fiber and lower the calories," says Cederquist. (Like swapping regular pasta for veggie noodles.) Cut out liquid calories by having primarily water, coffee, or tea instead of high-calorie coffee drinks. Baking? Reduce the amount of butter or sugar, or make healthy baking swaps like using apple sauce or Greek yogurt instead. 

Sure, you certainly need to drink plenty of water to help expedite the process of ridding your body of excess sodium, you can (and should!) also consume high-water content foods. Reach for cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple, and cranberries — all of which contain diuretic properties that will also help you stay full due to their higher fiber content.
Intermittent fasting has blown up in the past year, but scientists are just starting to figure out how it can help you lose weight. In one study from the University of Illinois at Chicago, researchers compared obese people in a traditional weight loss group and fasting group. For the experiment, the calorie-restricted group simply reduced the amount of calories they ate by 25 percent each day. The fasting group, however, alternated days: they ate 25 percent of the calories they needed one day between 12 and 2 p.m., and then had feast days the next, where they ate 125 percent of their required calories.
"Feeling stressed can wreak havoc on our bodies. It can cause our body to produce the steroid hormone cortisol, which can make you crave sugary foods that provide instant energy and pleasure. Short-term bursts of cortisol are necessary to help us cope with immediate danger, but our body will also release this hormone if we’re feeling stressed or anxious. When our cortisol levels are high for a long amount of time, it can increase the amount of fat you hold in your belly."
Sure, high-intensity cardio can help you torch calories, but ideally, you’ll also need to pump some iron to build metabolism-boosting muscle. That’s because strength training is one of the few activities you can do to spike the amount of calories you burn, even after you’re done with your workout. Case in point: one 2012 review of research found that while completing a 20-minute resistance training circuit may help you burn 200 calories, your body’s resting metabolic rate stays elevated for the next hour, helping you burn an additional 50 calories. Plus, when you lose weight, you lose some muscle with it, so building and maintaining that lean mass will help you achieve a more toned look.
Repeat after us: It’s time to start eating clean. She recommends a combination of veggies, fruit, whole grains, nuts, seeds, beans, low-fat dairy and lean protein like poultry, eggs and fish for a dose of omega-3 fatty acids. And drop the added sugar while you’re at it. “Studies show that when you have a diet rich in whole grains — and calorie-controlled — that you can reduce the belly fat,” she says. But remember to watch your portions, too. “A lot of people eat very healthy and don’t eat junk, but their portions are too large.”
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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You’ve heard of a self-fulfilling prophecy? If you keep focusing on things you can’t do, like resisting junk food or getting out the door for a daily walk, chances are you won’t do them. Instead (whether you believe it or not) repeat positive thoughts to yourself. “I can lose weight.” “I will get out for my walk today.” “I know I can resist the pastry cart after dinner.” Repeat these phrases and before too long, they will become true for you.
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.
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.
Potassium, magnesium, and calcium can help to serve as a counter-balance for sodium. Foods that are rich in potassium include leafy greens, most "orange" foods (oranges, sweet potatoes, carrots, melon) bananas, tomatoes, and cruciferous veggies — especially cauliflower. Low-fat dairy, plus nuts, and seeds can also help give you a bloat-busting boost. They've also been linked to a whole host of additional health benefits, such as lowering blood pressure, controlling blood sugar, and reducing risk of chronic disease overall.
How to cope with the hunger? I attempted to enjoy it. I thought of the movie Lawrence of Arabia, in which T.E. Lawrence says, 'The trick is not minding that it hurts.' I told myself that the mild ache was only the sensation of evaporating fat. That interpretation has some basis in physics. When you lose weight, most of your fat is converted to the gases carbon dioxide and water vapor, and so you get rid of fat by breathing it out of your body.
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).
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!
Consider them “good carbs”. Their bulk takes up space in your stomach, helping you feel full and eat less. The top fiber food: beans, which contain 8g per 1/2 cup. Research shows that guys who added 12g of fiber a day to their diet lost a quarter of an inch from their love handles, without otherwise modifying their diet. Here are some of the best sources.
People with chronically high levels of the stress hormone cortisol tend to carry excess visceral fat. Foods that are high on the glycemic index (GI), which uses a ranking system of 0 to 100, cause more rapid spikes in your blood sugar, in turn triggering the release of cortisol when glucose levels crash. The constant up and down of your blood sugar levels can also lead to insulin resistance — the first step on the road to type 2 diabetes. To help keep cortisol levels stable, choose low-GI foods (with a rating of 55 or less) like beans, lentils, and chickpeas, instead of high-GI options like white rice and potatoes. To find the GI rating of your foods, use the University of Sydney’s database at glycemicindex.com.

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.
Dairy products such as cream and cheeses. They work well in cooking as they satisfy. The problem is if you’re munching a lot of cheese in front of the TV in the evening… without being hungry. Be careful with that. Or lots of cream with dessert, when you’re actually already full and just keep eating because it tastes good. Or another common culprit: loads of heavy cream in the coffee, many times per day.

8. Practice patience. Establishing healthy habits now can help you keep the weight off for decades to come. But it takes more than a few weeks to make a new habit stick. According to a 2009 study the European Journal of Social Psychology, it can take as long as 66 days to establish a habit, so the authors suggest giving yourself about 10 weeks before expecting a new one to take hold.
How to cope with the hunger? I attempted to enjoy it. I thought of the movie Lawrence of Arabia, in which T.E. Lawrence says, 'The trick is not minding that it hurts.' I told myself that the mild ache was only the sensation of evaporating fat. That interpretation has some basis in physics. When you lose weight, most of your fat is converted to the gases carbon dioxide and water vapor, and so you get rid of fat by breathing it out of your body.
While it’s often assumed that bread is off-limits when you’re trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help out carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains. The results of a study published in Nutrition & Metabolism reveal that found that pre-diabetic study subjects whose diets were supplemented with inulin shaved off more belly fat and total weight than those whose meal plans didn’t pack this healthy prebiotic fiber.
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