And at the gym, that difference just gets exacerbated. Women, worried about bulking up, tend to lift lighter weights and focus more on cardiovascular fitness, while men tend to gravitate toward the kind of heavy lifting that boosts muscle composition and metabolic rate, says Jim White, a Virginia Beach-based nutrition expert and certified personal trainer.
A sedentary lifestyle is highly associated with visceral fat, not only because it usually means a lack of physical exercise, but also because it’s associated with lower metabolic levels, higher intake of unhealthy food, and psychological effects such as stress, anxiety, and guilt. This is according to a research paper published in the Obesity journal. By staying active as much as possible (taking the stairs instead of the elevator, standing up while working, or taking a bike to work), you can keep your physical and mental energy high, preventing the development of belly fat.
In addition to weight, women over 50 are also at a greater risk of developing chronic illnesses -- including high blood pressure, diabetes and heart disease -- due to the changes in hormone levels. Weight-loss programs that focus on health issues may also work on helping you lose those unwanted plans. Diet programs that focus on heart-health include the Ornish Diet and the TLC Diet; programs that focus on blood sugar control include the carbohydrate-counting diet and using the Glycemic Index to help make dietary choices.
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This popular plan recently underwent a rebranding to create a more balanced program, changing its four-phase approach with the help of a science advisory board. The Atkins Diet is still low-carb, but you won't be chowing down on steak and eggs all the time to promote weight loss. Lean protein is still key, but there's more of a spotlight on fiber, fruit, vegetables, and healthy fats.
If you're mostly sedentary (and let's face it—with 9-to-5 desk jobs being the norm, it's hard to avoid), you'll start to see noticeable results with just a slight increase in your activity level. Break up the hours in front of the computer by using your lunch break to move around. "I started walking for 45 minutes during my lunch break," says Melissa Leon, who ultimately dropped 53 pounds. "The area was super hilly, but feeling the burn in my butt and quads as I powered up those hills let me know I was making progress."
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.
This principle involves eating low-energy-dense foods and can help you lose weight by feeling full on fewer calories. Healthy choices in each of the other food groups in moderate amounts make up the rest of the pyramid — including whole-grain carbohydrates, lean sources of protein such as legumes, fish and low-fat dairy, and heart-healthy unsaturated fats.
Food preferences: Think about whether the foods on a given diet are things that you generally enjoy. If you hate eating greens, you won’t like a diet filled with salads; but if you have a sweet tooth, a diet that substitutes milkshakes for meals might be more your speed. Consider a diet's overall approach to food and ask yourself, realistically, if you can eat the foods on this plan more or less for the rest of your life? And will you enjoy the foods on a given diet plan, or if it will feel like a “diet” food that you won’t be able to stick with long-term?
Think cooking healthy meals is difficult and time-consuming? Think again. Annie Allen, a postsurgical nurse in Tampa Bay, Florida, let her freezer do half the work for her—and now she's down 52 pounds and runs about 10 races a year. "Frozen vegetables are as nutritious as fresh ones, and in minutes you have half of your meal prepared," she says. These frozen meals are also surprisingly healthy if you don't have time to mix and match one of your own.
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.
If you are looking to kick start a new weight loss routine or conquer a diet plateau, try Dr. Oz's new two-week rapid weight-loss plan. By loading up on healthy food, like low-glycemic vegetables and small portions of protein, you can help curb your cravings and give your body a healthy start to the year. Plus, all of the meals can be automated and prepped, so you can drop pounds without spending a ton of time in the kitchen doing prep work. Read on to find out all the details!
“The alkaline diet often has a focus on eating lots of fresh produce and unprocessed foods, which could be a good thing,” says Hultin. “However, keep in mind that this is not an evidence-based therapeutic diet. When people take it too far — for instance, drinking baking soda — or become too restrictive or obsessive over food choices, it can definitely turn negative.”
Dr Tumpati is a board certified physician with significant practice experience in managing sleep disorders, internal medicine, aesthetic and obesity medicine. As one of the few physicians that have the privilege of a fellowship training in Obesity Medicine, Dr Tumpati is very passionate about educating the public and physicians about how some of the nutritional concepts were misunderstood. As the founder of W8MD Weight Loss, Sleep and MedSpa centers, Dr Tumpati is the medical director for the New York, New Jersey and Pennsylvania locations and commutes weekly between the locations.
This snack-busting tip comes from Tricia Minnick, who lost a whopping 128 pounds by cutting soda and processed carbs from her diet, filling half her plate with veggies at every meal, and brushing her teeth after eating. "It'll help stop night snacking," she says. "Fresh breath makes you less tempted to eat more." Wise up on other ways to stop mindless snacking with these tips.
And maybe a new mattress, because it’s not just the amount of time you spend sleeping that keeps you lean, it’s also the quality of your sleep. Fat cells in your body produce a hormone called leptin that helps the body keep track of how much potential energy (i.e. fat) it has stored. But leptin is only produced during certain stages of sleep. Miss out on those stages because you’re not resting soundly enough, and you’ll disturb levels of the hormone, leaving your body with no real idea of its energy reserves. Consequently, you’ll end up storing calories rather than burning them.
Successfully flattening your stomach is a matter of burning body fat and building muscle. The best way to burn body fat is through cardio exercises such as running, walking, elliptical training, and bicycling. With these exercises, burning stomach fat, shedding love handles, and building a six pack is completely do-able. So send your body the memo: flat abs are in style and it’s time to get yours!
‘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.
Work your core. When many people think of core strengthening, they think of stomach crunches. Crunches are helpful for building abdominal muscles, but contrary to popular belief, crunches won't do much to lose the layer of fat stored in your belly, and can actually cause significant damage to the spine. Instead, try a workout routine that strengthens your whole core, like yoga, or try abdominal presses and planking.
Are you serious about creating a significant body transformation? Then you have to change how you view the system. It would not be possible to think about a list of foods to get rid of belly fat or a list of exercises to help you lose fat. Don’t try to incorporate a useful exercise or a useful food, in a bad framework. It would be 100% better to re-examine the context altogether.
"When you're stressed out or tired, it's very easy to forget when your hand goes into the cookie jar," says Marisa Sherry, RD, a registered dietitian in private practice in New York City. "Are you being honest with yourself about taking just one handful here and there? When you have a cup, are you really having one cup? Most drinking glasses hold about three cups. By the end of the day, it all adds up."
Find a support group near your home. I suggest going to your local parish and asking there. I will pray for you and be confident that you will find the help you need: “ask for help and I will come to You”. Lord Jesus, help our brother Obed Mathew that has a problem and is needing your help. Let him find the persons that can help him and let him find your love in them. Amen!
Non-food related factors could be why you can’t lose weight. One common and underappreciated factor in is sleep deprivation, according to Malkani. Studies show that poor sleep may lead to an increase in body fat and is a risk factor for obesity. “This is potentially because sleep deprivation affects the production of hormones that regulate hunger and satiety,” Malkani, creator of the Wholitarian Lifestyle, says. Stress or emotional eating has a similarly negative impact on weight. Studies show that extreme dieting increases cortisol, the stress hormone, which is known for causing weight gain. Malkani adds that adopting healthy alternatives to mood-triggered eating—like taking a walk, meditating, or taking with a friend—are healthy tools for dealing with stress rather than distracting yourself with food.
Set yourself up to lose excess belly fat by setting realistic goals. You won't be able to lose fat exclusively from your belly -- it will come from all over your body, including your midsection -- or shed 20 pounds in just a week. You can, however, lose 1 to 2 pounds of fat to start slimming your midsection, using sustainable methods that'll allow for larger weight loss over longer periods of time.
To avoid gaining weight, the rule of thumb is that for each decade past 40, you should consume about 100 fewer calories a day. That’s because metabolism—the rate at which your body burns calories—gradually slows down as you age. But now, when your goal is to minimize not just fat but belly fat in particular, you also need to be selective about which foods you eliminate.
This study affirms, as many have before, that we can in fact cut calories and, at the same time, eat till we’re full and satisfied when we reduce the calorie density of the foods we eat. The research found that all three strategies to reduce calorie density led to a spontaneous reduction in ad libitum calorie intake, but the reductions in calorie intake were significantly greater with fat reduction.
To encourage ketone production, the amount of insulin in your bloodstream must be low. The lower your insulin, the higher your ketone production. And when you have a well-controlled, sufficiently large amount of ketones in your blood, it’s basically proof that your insulin is very low – and therefore, that you’re enjoying the maximum effect of your low-carbohydrate diet. That’s what’s called optimal ketosis.
Caloric intake: Some people need more calories because of metabolic issues or high activity levels, and low-calorie plans might be insufficient. While it is true that less calories usually means more weight loss, and it’s normal to feel hungry some of the time while dieting, some diet plans are too strict and leave you feeling uncomfortably hungry most of the time. Consider if a diet plan will keep you satisfied.
One of the top belly fat-building offenders is stress — and not just because that bad day at work can make you feel like demolishing a pint of Cherry Garcia. When your body senses you're overwhelmed, it automatically starts producing cortisol — a hormone has been proven to eff with your body chemistry and stimulate extra fat storage in your gut. Yeah, sucks. When you're feeling worked up, close your eyes and take long, deep breaths for about five minutes. You'll immediately start to feel more relaxed, which should calm those hormones down and nix that belly sabotage.
Many diet plans rely on meal-replacement shakes, bars or other snack type foods, while others rely on frozen entrees as a major part of your diet, like Medifast and Nutrisystem. Ask yourself if you want the bulk of your diet relying on prepackaged snacks, shakes or frozen meals, or if you prefer the flexibility of cooking your own meals or eating out frequently.
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.
Instead of racing around 24/7 to finish your to-do list, take 30 minutes to an hour at night to unwind, whether that means taking a luxurious bubble bath (with lavender- or chamomile-scented suds for relaxing aromatherapy), spending a few minutes meditating and reflecting on the day or trying a few relaxing yoga poses (as a bonus, these stretch out tight hip and chest muscles to improve your posture).
Some diet plans, such as the MIND diet and the DASH diet, are meant to focus on certain areas of health — and weight loss may be a bonus. Others are created with weight loss as a primary goal. “It is important to remember that we are all very unique individuals,” says Kyle. “We all have different states of health and different lifestyles, which could affect what diet plan is best for us. That means that you should not be considering what is working for your friends or family members — and instead should pay attention to what works for you individually.”
Cortisone as an oral drug is another common culprit (e.g. Prednisolone). Cortisone often causes weight gain in the long run, especially at higher doses (e.g. more than 5 mg Prednisolone per day). Unfortunately, cortisone is often an essential medication for those who are prescribed it, but the dose should be adjusted frequently so you don’t take more than you need. Asthma inhalers and other local cortisone treatments, like creams or nose sprays, hardly affect weight.