Also, while your menstrual cycle may not affect weight gain or loss, losing or gaining weight can affect your menstrual cycle. Women who lose too much weight or lose weight too quickly may stop having a period, or have irregular periods. Women who have obesity may also have irregular periods. A regular period is a sign of good health. Reaching a healthy weight can help women who have irregular periods to have cycles that are more regular. Learn more in our Menstrual Cycle section.
Don’t let extra hours lounging in bed stand between you and a flatter belly. While getting enough sleep can help boost your metabolic rate, sleeping in may undo any benefit you’d enjoy from catching a few extra winks. One study reveals that late sleepers who snoozed past 10:45 in the morning ate nearly 250 more calories over the course of the day, despite eating half as many fruits and vegetables as their early bird counterparts. Even worse, they chowed down on more salty, sugary, and trans fat-laden fast food than those who woke up earlier. If you happen to head out of the house early, you’re in for an additional metabolic boost; researchers at Northwestern University have found that people exposed to just a short period of early morning sunlight had lower BMIs than their late-waking counterparts.
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.
Because men are larger than women on average and have more muscle to support, men can usually eat more calories while still losing weight, compared to women. Portion control may be especially important for women. In one study, women who ate smaller portions of food (and less food overall) had lower BMIs than women who limited or avoided a certain type of food.2 This approach seems to work better for women than men.3
Body fat calculator to determine you body fat percentage and keep track of your weight loss. If your body fat percentage is high, then you may have higher levels of belly fat and it worth talking it through with your doctor. Ideally you should get you body fat percentage measured professionally, e.g. at a fitness center/ gym or during a health check-up. Some universities also offer body fat analysis.
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.
This veggie has a lot going for it, but one of its biggest perks is its fiber content. You get 7 grams of fiber in a medium cooked artichoke, making it one of the top fiber-rich veggies—that's more than one-quarter of what a woman requires every day. Getting more of these fiber-eating opportunities when you can is important: the more fiber you eat, the less likely you are to pack on belly fat over time, reports research in The American Journal of Clinical Nutrition. Other fiber-rich veggies include Brussels sprouts and legumes, like lentils and split peas.
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. Find out how many calories in a pound you’ll need to shed to lose weight.
But the whole idea of fast weight loss may be the root of the problem. According to a Time expose on the subject: “When people are asked to envision their perfect size, many cite a dream weight loss up to three times as great as what a doctor might recommend.” An improbable and disheartening goal, and one that obscures the truth that losing small amounts of weight — even ten pounds — still has great health benefits.
Don’t be surprised. Although it is a fat, coconut oil can actually help lose your belly fat! I’ll tell you how. This oil extracted from coconut has a unique combination of fatty acids. It has a positive effect on your metabolism too. Coconut oil is high on medium chain triglycerides. The medium chain fatty acids are metabolized differently from long chain fatty acids. These fatty acids directly go to the liver from your digestive tract, where they are used in one of the two ways- either as energy or are converted into ketone bodies. Ketone bodies are three water-soluble biochemical compounds that are produced by the liver using fatty acids when you fast or reduce your food intake. These are used by body cells as energy instead of glucose. So when you want to follow low carb diet to lose fat, coconut oil can help you a lot.
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.
YBP breaks into three parts: The first is your Goal, or what you consider to be finish line of your weight loss journey. That could be hitting a certain weight, dropping a dress size, or completing a 5k without walk breaks. Your Vision is self-explanatory — it’s what weight loss success looks like to you, and all the good things that come along with it. The Why is where you derive motivation. And it isn’t just the first reason you think of.
Not all carbs are created equal. A study published in The American Journal of Clinical Nutrition shows that dieters who eat whole grains lose more belly fat than those who consume refined grains. How does it work? Whole grain foods are high in fiber, which help maintain low insulin levels. Research from the University of Kuopio in Finland suggests that low levels of insulin may shrink fat cells.
So she started researching. She found something called the 21-Day Meal Plan, which seemed like it would work with their lives. The plan showed them what foods they could eat and what they should skip. They started by cutting sugar, junk and processed foods and added vegetables, fruit, legumes, whole grains and lean meats, such as chicken and turkey. In the first week, Parent noticed a difference.
Use it to lose belly fat: Avoid adding salt to your meals. Instead, boost flavor with spices and herbs, many of which have added health benefits as well. Try cooking with delicious flavors like cinnamon, chili powder, cayenne powder, cumin, ginger, basil, parsley, and rosemary—we promise you won't miss the belly-bloating salt. (Try these other tips for reducing your salt intake.)
Battle ropes are an excellent no-fuss way to get a full-body strength training and cardio workout. Working at a high intensity, battle ropes will increase your heart rate in seconds. To use them properly: Hold one end of the rope with each hand and stand with your feet shoulder-distance apart. Bend your knees slightly and keep your chest up as you alternate whipping your arms to send waves down to the rope anchor.
In a fitness world that’s all about protein, calories and eating like rabbits, it’s easy to miss the big picture. The truth is that hormones drives real fat loss. You can drive very different hormonal responses. Based on changes to diet and physical exercise. These words aren’t magical, you can drive them in different directions. We want to show you how to do it right.
Stress makes your body produce cortisol, known as "the stress hormone," which depletes lean muscle and makes your body hold on to fat in the abdominal region. It also enlarges your fat cells, allowing them to store more fat. One of the most important strategies for addressing elevated cortisol levels is to reduce stress in your life. My favorite technique for addressing day-to-day stress is the Emotional Freedom Techniques (EFT), which is the largest and most popular version of energy psychology.
Over the last three months I’ve lost 22 pounds simply by upping my exercise and reducing bad calories. I’m 68 years old, always in good shape, but added sedentary pounds as I aged. (6 feet tall, 212 pounds before — 190 pounds now) I’ve generally restricted my diet to about 1200 calories a day — 200 – 300 for breakfast, 200 for lunch, and about 700 or less for the rest of the day. I try to vary the foods, do as much exercise as I can (biking, swimming, walking, weights). I drink as much non-caloric liquid as I can and I try to find food that fills me up — vegetables, fruits, mostly. I eat some cheese and a good hamburger occasionally, although I avoid most meat. I still work full time. I realize the discipline necessary, but it’s not that hard to do. I rely on a good scale and moderate my diet each day to keep a constant weight. My blood pressure has dropped from 130/80 to 117/72 and heart rate is resting 58. I’m lucky that my chronic diseases are not yet serious (osteoarthritis and borderline cholesterol, although I dont take statins because of reactions). I’m not a diet fadder, but using common sense goes a long way. Eat smart and work out. MM
Basically, the effect of exercise on our weight is vastly overrated. That’s why it’s only number 15 on this list. There are other things you need to take care of first. It’s not a good idea to eat bad food, drink sugar water (so-called “sports drinks”) or be on medications which force you to exercise for hours daily just to compensate. Metaphorically that’s like digging a hole, into which you put your ladder, on which you stand and paint the basement-level windows of your house.
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.
When you're trying to lose weight, diet is one piece of the puzzle; the other is exercise. The AND recommends women over 50 engage in 30 minutes of moderate-intensity exercise -- such as a brisk walk or bike ride -- most days of the week to help burn extra calories. Two sessions per week of weight-training can help build and preserve muscle, which is beneficial for weight loss maintenance. According to the National Weight Control Registry, 94 percent of the people who have lost weight and kept it off engage in some sort of regular physical activity. If your doctor gives the okay for exercising, consult a personal trainer for fitness ideas that are right for you.
First, eliminate or seriously cut back on the fake foods. When possible, choose real foods instead. Among weight loss tips, this one is absolutely essential. That means an apple instead of apple juice, orange slices instead of something orange-flavored. If you’re craving something, skip the no-fat version that will likely leave you wanting more, and instead measure out a serving instead so you can enjoy the food without going nuts.
Drinking eight glasses of water each day aids your digestion, reduces bloating, and keeps your metabolism functioning at its best. Plus, replacing your sugary drinks with water throughout the day is a quick fix to decrease your daily caloric intake, which leads to overall weight loss and a trimmer belly. Add a splash of lemon or lime to make a bland glass of water more exciting, and you’ll be well on your way to a trimmer tummy. Next, check out these ways to lose weight without a lick of exercise.
At any given time, there are dozens of weight-loss hypes in the marketplace that claim to take off 10 pounds in 10 days, or whatever. Desperation can tempt us to try anything — from "clean eating" to cutting out food groups entirely. Keep in mind: Just because an avocado-walnut-"crunchy"-kale-salad dripping in coconut oil is deemed "clean" by a so-called "expert" on your Instagram feed does not make it an unlimited food. Moral of the story? Avoid fads, eat real food, watch some Netflix, and unwind (perhaps with a glass of wine in hand). Now that's my kind of detox.
We’re continuing to learn that shortchanging our sleep — even for just one night — can lead to less healthy food choices the next day. The latest study took a look at subjects’ MRI scans after a night of sound sleep and again after a night of sleep deprivation. The MRI scans showed that sleep deprivation activates an area of the brain that makes you view food as more desirable. In other words, it prompts cravings. This adds to other evidence showing that insufficient sleep increases hunger while also making us less likely to stay active. Taken all together, it means that a healthier sleep situation can encourage a healthier weight.
The theory behind carb cycling and weight loss is that it optimizes your body’s metabolic needs. So the theory goes, while in a low carb period, your body sharpens insulin sensitivity, produces glucagon to help you burn fat, and becomes metabolically streamlined. These are great things. Yet if you persist in being too low carb for too long your thyroid hormone levels will drop, and your insulin sensitivity may actually worsen. In short: you may gain weight.
It’s no secret that obesity rates have been rising for several decades now, and scientific studies continue to draw conclusions about how eating a highly processed diet that’s tied to weight gain is one of the leading contributors to most chronic diseases. According to the Center for Disease Control and Prevention (CDC) the rate of obesity between 1980 and 2000 doubled among adults and children, and scarily has tripled amongst adolescents. This translates to 60 million obese adults in the U.S. alone — a staggering 30 percent of the total population.
There’s no way around it -- if you want to lose weight, you’ll need to cut calories. Lowering your calorie intake creates a gap between how much you eat and how much you burn daily, so your body starts burning fat to make up the difference. And, thankfully, that harmful deep belly fat is the first to go, so you’ll start seeing results soon after lowering your calorie intake!
Use the meal as a reward for a week’s worth of hard work, or the completion of a project you’ve been dreading. “It’s OK for people to blow one meal a week without feeling guilty,” says James W. Anderson, M.D., director of the Metabolic Research Group at the University of Kentucky in Lexington. “If you follow a healthy diet 95% of the time, you can relax and enjoy yourself the other 5% of the time without gaining weight.”
Do you see crumbs or smudges on your computer keyboard, the touch screen of your phone, or your TV’s remote control? That’s a telltale sign that you’re doing other things while you’re eating. Researchers in Ireland interviewed a group of 66 adults on what made portion control difficult. The eating environment plays a big part in how much you pay attention to your food. This includes distractions like watching TV or working on a computer. A review of two dozen studies showed that being distracted at one meal per day may even cause people to eat more later in the day.
After dinner, wash all the dishes, wipe down the counters, turn out the light, and, if necessary, tape closed the cabinets and refrigerator. Late-evening eating significantly increases the overall number of calories you eat, a University of Texas study found. Learning how to stop late-night snacking can save 300 or more calories a day, or 31 pounds a year.
Fiber is an indigestible carbohydrate from plant-based foods like bran flakes and strawberries that absorbs water and helps us eliminate waste as it travels through the digestive system. According to a review published in Journal of American College of Nutrition, fiber may increase satiety to keep you fuller longer and dietary fiber intake is associated with lower body weight. Mayo Clinic recommends that women should aim for at least 21 to 25 g of fiber a day, while men should aim for 30 to 38 g a day.
The authors wanted to compare low-fat vs. low-carb diets, but they also wanted to study genetic and physical makeups that purportedly (their word) could influence how effective each type of diet will be for people. Previous studies had suggested that a difference in a particular genetic sequence could mean that certain people will do better with a low-fat diet. Other studies had suggested that insulin sensitivity may mean that certain people will do better with a low-carb diet.
I made this for the first time tonight. I used my Ninja blender. I peeled and cut the cucumber. I hand squeezed the lemon and removed the seeds. I used actual aloe vera plant and skinned it leaving only the gel. I grated ginger with a basic cheese grater and threw in some cilantro that I had in the freezer (you can freeze your kale, fresh spinach, mint etc for your future smoothies!) I blended everything up with the 1/2 cup of water until it was a nice liquid. Perfect and easy. I think it is pretty tart and I would like a bit of honey or stevia to balance that out. I’ll try a half teaspoon tomorrow. I wouldn’t suggest making this a super sweet drink. Think of it as more of a health juice with a purpose. 🙂
Losing weight isn’t necessarily a matter of meat vs. plants or carbs vs. fats. Repeatedly, studies suggest you can lose weight with a number of different approaches, including the ketogenic diet, intermittent fasting, and WW (formerly known as Weight Watchers). Truth be told, losing weight is much easier than keeping it off. The last decade of research on weight loss points to the fact that once you lose weight, your body is in a battle with biology. It’s an unfortunate irony, but studies show that as you drop pounds, your levels of “I’m hungry” hormones increase, while your “I’m full” hormones decrease. At the same time, your body physically needs less fuel to operate your smaller size. It’s not an easy battle, but it isn’t impossible; you can march on. Here’s what we’ve learned about weight loss, and what you can do to take charge of your weight this year.
OK, so lifting weights won’t magically melt away belly fat -- but it will boost your metabolism by helping you build fat-burning muscle tissue, and it’ll help you banish a belly pooch caused by bad posture. Long hours of sitting wreak havoc on the muscles in your legs and hips, which can cause an “anterior pelvic tilt” – a postural imbalance that arches your back and pushes your tummy out, which mimics the look of a spare tire.
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.
Fruits like berries, cherries, apples, and oranges are high in quercetin, a natural compound that reduces inflammation in the belly. And if you put a bowl of the good stuff right where you can see it in your kitchen, you’re more likely to reach for it when you want a snack. These are the 10 reasons why apple cider vinegar is brilliant for slimming down.
Belly fat is is different from fat elsewhere in your body. The extra weight some people carry around their waists, arms, and love handles isn’t the same — that’s subcutaneous fat, which sits beneath the skin and is relatively harmless, according to Harvard Medical School. The stuff in your belly, visceral fat, lodges deeper down, around your abdominal organs. It's metabolically active tissue that actually functions like a separate organ, releasing substances into the rest of your body that, in excess, can increase your risk of disease.
When Tufts University researchers studied the waistlines and diets of 459 people, they found that even in men of similar age and activity level, those who ate white bread frequently weighed more than those who didn’t. “The calories from white bread and refined grains just seem to settle at the waistline more than calories from other foods,” says Katherine Tucker, Ph.D., the study author.
Be choosy about carbs. You can decide which ones you eat, and how much. Look for those that are low on the glycemic index (for instance, asparagus is lower on the glycemic index than a potato) or lower in carbs per serving than others. Whole grains are better choices than processed items, because processing removes key nutrients such as fiber, iron, and B vitamins. They may be added back, such as in “enriched” bread.