Thanks to the hormone estrogen, the female body likes to hold on to fat, too. A study in Obesity Reviews shows that women store fat more efficiently than men in an effort to prepare the body for pregnancy. But while it seems like women may have drawn the short-end of the stick, the stereotypical pear-shape is actually considered healthier than boasting a beer gut, because belly fat is a red flag when it comes to your health. “Visceral fat is associated with increased risk of diabetes, high blood pressure and metabolic syndrome,” says Harris-Pincus.
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.
Wheatgrass has a high concentration of iron, magnesium, calcium, amino acids, vitamins C, A and E, B12, B6 and chlorophyll. These vitamins and minerals provide many therapeutic benefits. Consuming wheatgrass can rid the digestive system of harmful bacteria and cleanse the body of toxins. It also cleanses the colon and can help in the treatment of joint pain, ulcerative colitis, skin infections and can even prevent diabetes. No wonder it is regarded as a superfood!
This estrogen belly trick is ideal for those who are fighting the post-menopause estrogen dip. Avoid eating or drinking anything (except water) for 40 minutes after any intense physical activity. Exercise encourages pancreatic cells to release lipase, increasing your belly fat burn as much as 51 percent and helping you shed 14 pounds in one year if done daily.

Stop treating your kitchen like an all-night diner and you’ll stop seeing those unwanted pounds piling onto your frame, too. The results of a study published in Cell Metabolism found that mice who only had access to food during an eight-hour period stayed slim over the course of the study, while those who ate the same number of calories over a 16-hour period gained significantly more weight, particularly around their middle. When you’re finished with dinner at night, shut the fridge and don’t look back until morning — your belly will thank you. When you do head back to the kitchen in the A.M., make sure the 40 Things Healthy Cooks Always Have in Their Kitchen are there waiting for you.

We’ve now arrived at tip number 16. If you’re still having trouble losing weight, despite following the 15 pieces of advice listed above, it might be a good idea to bring out the heavy artillery: optimal ketosis. Many people stalling at weight plateaus while on a low-carb diet have found optimal ketosis helpful. It’s what can melt the fat off once again.
"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."
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.

When you drink liquid carbs, like the sugar in soda, your body doesn't register them the same way as, say, a piece of bread, according to a review of studies published in Current Opinion in Clinical Nutrition & Metabolic Care. That means, even though you're taking in calories, your fullness cues aren't likely to signal that you're satisfied once you finish off a can. And that can lead to consuming more overall.


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]
Belly fat is the fat located around the midsection of the body, and also known as "visceral fat". This is the most dangerous kind of body fat because, unlike the fat that's located just beneath the skin, belly fat affects the functioning of internal organs and is associated with a variety of negative health conditions. Postnatal women also may struggle to lose belly fat following childbirth. Making lifestyle changes in diet and exercise, together with learning more about the hazards associated with visceral fat, are the best way to lose your belly fat.

If you want to know how to lose belly fat then listen up: cutting out carbs and forcing your body through endless HIIT workouts aren't the answer for shifting lbs from your midriff. In fact, there's no one formula to spot reduce a wobbly waist because several factors affect how to lose belly fat: mental well being, cortisol levels, hormones, nutrition, the intensity of your workouts all play a part.


Here’s a shocker: When a group of U.K. researchers told 30 women to avoid chocolate, then packed them into a room filled with the stuff; the women were much more likely to sneak a bite than individuals who hadn’t been given the order. Blame the allure of the forbidden: The more you tell yourself you can’t eat something you love, the more you’re going to want it.

Açai berry powder is high in anthrocyanin- a natural pigment providing powerful antioxidants. Açai provides an array of minerals that help to keep your body healthy and gives you high levels of sustainable energy. This extra energy will enable you to get out and exercise more, therefore extra calories will be burned and eventually the fat will come off your tummy!
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!
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.
Research also shows that workouts involving high-intensity interval training (HIIT) can help reduce excess fat around your middle. Besides working your core, try incorporating a day or two of more vigorous exercise into your weekly schedule. (You can start with these three beginner routines.) Keep in mind that you can lower your total body fat percentage even by moving around more at work, according to another study.

2. Sweep: Start with basic abs tuck (standing crunch). For that you have to lift one knee using the abs, and bend the other knee to sit slightly on the ground. Bring the rib cage to the bellybutton so that the spine is in C-curve position. Simultaneously, squeeze the oblique on one side to crunch while reaching down for the opposite foot. Do 10 repetitions for each side, then do 10 again (total of 20, alternating after 10).
Lose fat with high-intensity interval training (HIIT). If you're trying to lose weight fast, HIIT training can super-charge your metabolism for upwards of 24 hours after exercising.[28] This means your body will continue burning calories long after you've ended your workout. HIIT burns more calories in less time than steady-state cardio. In one study, researchers looked at two groups, one running for 30 to 60 minutes three times per week, the other doing four to six 30-second treadmill sprints, resting for four to six minutes between each sprint. After six weeks, it was found that the group doing HIIT training lost more weight.[29]
A 2015 study from Brown University found that you’re likely to have less belly fat if you have a high degree of “dispositional mindfulness” — where you’re naturally inclined to pay attention to your present thoughts and feelings. The researchers speculated that this kind of “everyday mindfulness” helps overcome the instinct to stock up on calories, which are not in short supply to use modern humans.

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.
Studies have found that overweight people who ate a moderate-fat diet containing almonds lost more weight than a control group that didn’t eat nuts. Snacking once or twice a day is one of the ways to lose weight that helps stave off hunger and keeps your metabolism stoked. You can also pack up baby carrots or your own trail mix with the healthiest nuts you can eat, plus raisins, seeds, and dried fruit. Here are 30 healthy snacks that can help you lose weight.
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.
What’s more, your body digests protein more slowly than carbs, so it keeps you feeling fuller longer and zaps your need to needlessly snack. “During weight loss, you want more protein—to prevent hunger, enhance satiety, and minimize muscle loss, as long as there’s some degree of physical activity,” Tom Rifai, MD, regional medical director of metabolic health and weight management for the Henry Ford Health System in Detroit told Prevention.
Nuts, the second food to watch, contain a fair amount of carbohydrate, and it’s very easy to unwittingly scarf down large quantities. Cashew nuts are among the worst carb-wise – you’ll find that they contain around 20% carbohydrate by weight. For someone following a strict keto diet with a 20 grams of carbs per day allowance, this means that consuming 100 grams (which happens in a flash!) will have filled their daily quota. Peanuts tend to be around 10-15% carbohydrate – not putting them in the clear either.
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]
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 University of Michigan study found that lab rats who nommed on a diet enriched with powdered blueberries had less abdominal fat after 90 days than rats who ate a standard diet. The researchers suspected that blueberries are so good at targeting belly fat because of their high levels of phytochemicals, a naturally occurring antioxidant. FYI, blueberries are also an excellent source of fibre.
The upshot of all these chemicals floating around is big trouble for big-bellied guys. In a study at the University of Alabama at Birmingham, researchers took 137 men of all ages and sizes and used seven different measurements to determine their risks of cardiovascular disease. The single best sign of multiple heart-disease risks? No, it wasn't the guys' family histories or their cholesterol profiles. It was the amount of abdominal fat they carried.
Fermented foods: These enhance the function of good bacteria while inhibiting the growth of bad bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso all contain good amounts of probiotics, which help to increase good bacteria. Researchers have studied kimchi widely, and study results suggest that it has anti-obesity effects. Similarly, studies have shown that kefir may help to promote weight loss in overweight women.
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.
We know, you've probably heard these a thousand times. But if you can make these small swaps day-to-day, you'll spare enough calories for the treat foods you really want or to go into a calorie deficit (a.k.a. the key to weight loss). (And this is just the tip of the iceberg. We have 50 more easy ways to cut calories.) Making these simple swaps is the way to health-ify your eating style and lose weight without actually dieting. 
The reason we’re suggesting 45 minutes instead of the typical 30 as one of the ways to lose weight is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating. Here are 20 hidden reasons your diet isn’t working.

Some people feel better supplementing the already active T3 (sometimes prepared from pig thyroid glands), as it can give a stronger effect than the T4 hormone, but its effect is often harder to control. Swedish healthcare rarely prescribes or offers such T3 treatment, as it often lacks advantages and may pose a risk when doses are high for an extended period of time.
Getting rid of your belly bulge is important for more than just vanity's sake. Excess abdominal fat—particularly visceral fat, the kind that surrounds your organs and puffs your stomach into a "beer gut"—is a predictor of heart disease, type 2 diabetes, insulin resistance, and some cancers. If diet and exercise haven't done much to reduce your pooch, then your hormones, your age, and other genetic factors may be the reason why. Read on for 11 possible reasons why your belly fat won't budge.
This drug is an injected variant of a satiety hormone called GLP-1. It slows down how quickly the stomach empties and tells the brain that you don’t need to eat yet – a great idea for losing weight. As a bonus this drug works fine while one is on the keto diet and it works even better with intermittent fasting – for a rapid weight loss with no hunger.
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!
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.
Fighting belly fat is 80% healthy diet. Reduce calories by filling yourself up with protein, vegetables, whole grains, and replacing bad habit snacks with good ones. For example, if you have a sugar craving, replace your calorie laden latte with a Muscle Milk lite, one of my favorites, because it has zero sugar and a ton of protein that will satiate while also torching my sugar craving! Another great trick is a sprinkle of cinnamon in your morning coffee or oatmeal- the spice has been shown to help stabilize blood sugar. It also slows the rate at which food exits the stomach, which helps you feel fuller longer.
Science backs these ideas up when it comes shedding belly fat: In one study published in The Journal of Nutrition, researchers had overweight men and women follow a high-protein diet (30 percent protein, 40 percent carbs, and 30 percent fat) or a high-carb diet (15 percent protein, 55 percent carbs, and 30 percent fat). After one year of weight loss and maintenance, they found that the high-protein group experienced a 21 percent greater weight loss and 27 percent greater body fat loss on average than the high-carb group.
Yeah, it sounds a little weird, but hear us out. Experts say that certain compounds in olive oil stimulate a hormone in your stomach that signals to your brain that it's full. Thus, it curbs your appetite so your body doesn't feel quite as hungry. You probably don't want to shoot it straight up, so try dipping some multigrain bread into about a tablespoon of the stuff 15 minutes before a meal. Quirky, but it should keep you from overeating and packing on unnecessary pounds.
"Inadequate intake of calories, especially protein, causes the body to breakdown muscle tissue to meet the needs for amino acids," says Cederquist. "I have my patients focus on obtaining adequate lean protein and spreading it throughout the day." Her recommendation: focus on 100 grams per day, which breaks down into three to four ounces of protein at breakfast, lunch, and dinner, and a few ounces for snacks.
Focus on cardiovascular exercise. Cardiovascular exercise is one of the best ways to lose weight. Studies show that cardiovascular exercise like walking, jogging, and running is highly effective at any degree of intensity.[25] That's because cardio/aerobic exercise works the muscles in your arms, legs, and hips, and increases blood flow to all sets of muscles.[26] Effective cardio exercises include:[27]

“If there’s one thing that comes up over and over with the thousands of patients enrolled in the National Weight Control Registry, it’s weighing yourself every day on a scale,” says Rena Wing, Ph.D., founder of the registry, which tracks more than 4,500 men and women who have lost an average of 20lbs or more and kept it off for at least six years. “Don’t obsess over the number,” she says, “but at least keep track of the general range of what you weigh so you can catch small changes as they occur and take corrective measures immediately.”
10. Consider supplements. Although the jury is still out on whether or not supplements speed weight loss, they can still improve your overall health, Bowden says. Start with a multivitamin, and if you want to add in more, try fish oil, vitamin D, vitamin K, and probiotics, he suggests. Before trying supplements, it’s a good idea to consult your healthcare provider.

Doing crunches until the cows come home? Stop it! When you're down to your final inches of belly fat, the dreaded crunch won't be the exercise that finally reveals your six-pack. "You can't spot reduce," Jill says. Instead, she suggests doing functional exercises that use the muscles in your core—abdominals, back, pelvic, obliques—as well as other body parts. "These exercises use more muscles, so there is a higher rate of calorie burn while you are doing them," she says. Planks are her favorite functional exercise—they activate not just your core muscles but also your arm, leg, and butt muscles.
Earlier, belly fat was considered healthy; it was perceived as a reservoir of adipose tissues that could be utilized when a person needed extra energy. With time, the views have changed. Researchers state that excess belly fat triggers chronic cardiovascular diseases. So, it is important to measure belly fat and check how much you need to reduce. Here are some parameters to measure your waistline.
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