Numerous studies have supported this, such as a 2007 study published in the International Journal of Obesity, which concluded that aerobic exercise like brisk walking is essential for visceral fat reduction, and a past study published in Environmental Health and Preventative Medicine found that women who walked less than 7,500 steps a day had more belly fat than those who met or exceeded that goal.
That doesn’t mean you need to ditch the scale, though. Studies continue to point to the fact that monitoring your weight can be an effective strategy for losing weight and discouraging weight gain (another healthy pursuit) provided it doesn’t cause any emotional distress. Just don’t get married to a number on the scale or get caught up in a set number of pounds you’d like to lose. Instead, settle on how you’d like to feel. Maybe you’d like to be more energetic or perhaps you’d like to manage your health without the need for medications. You can accomplish these goals without losing much weight.
I’m in favor of any program that promotes whole foods over hyper-processed fare, and this is one thing the popular diet plans can agree on. Overly processed foods have been linked to weight gain, perhaps because many unhealthy packaged foods (think: potato chips, ice cream, frozen pizza, cookies and the like) lack the fiber found in many whole foods, including vegetables. Fiber helps fill us up, and research suggests that by simply adding more fiber to your menu, you can lose weight nearly as well as a more complicated approach. Consistently choosing whole foods is one way to do this.
27. Use tech and other tools to your advantage. "I started out just by cutting little things like soda out one by one so I wouldn't burn myself out mentally and give up. I then discovered counting calories on MyFitnessPal, which was [a huge help] for me in my weight loss. A few years in, I lost my way a little bit and found Renaissance Periodization diet templates, which helped me rebuild a healthy relationship with food."
In a 2012 study in the journal Obesity, subjects who increased their soluble fiber intake by 10 grams a day—the equivalent of two small apples, one cup of green peas, and one half-cup of pinto beans—reduced visceral fat by 3.7 percent after five years. Even more, participants who also engaged in moderate physical activity (exercising vigorously two to four times a week) experienced a 7.4 decrease in visceral fat over the same period of time.
The South Beach Diet was developed by clinical cardiologist Dr. Arthur Agatston and puts some signature spin on a classic low-glycemic index diet. Developed for patients with heart health in mind, the diet seeks to eliminate spikes in blood sugar levels by removing most carbohydrates from your diet (refined flours, pasta, etc.). Once the body has eliminated spikes in blood sugar, complex carbohydrates are slowly reintroduced into your diet and you stay in this phase until you reach your target weight. By the end of the diet, you’re allowed to eat all foods in moderation—even sweets! Though this third phase of the diet recommends some precautions, they aren’t very intrusive on your everyday life.
My wife is always desperate to control her weight. She has tried healthy diets similar to what you have listed above, and she has tried all the crash diets and diet pills and diet fads you can think of. She is still struggling, and she is only 25. Currently she has been told that part of her problem might be digestive issues (along the lines of Irritable Bowel Syndrome) PLUS the fact that she has needed to get 2 cortizone steroid shots in the past 2 years, which is said to encourage weight retention, PLUS AGAIN using an IUD contraceptive that messes with her natural hormone balance. The poor girl needs MORE than just a normal diet-routine and a little extra exercise. Do you have any safe advice for those, like my wife, with unusual and extra-ordinary conditions?
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.
It takes more than just crunches! We start to gain weight in our midsection when our cortisol levels spike. Stress is one of the primary culprits for high levels of cortisol secretion. When this happens cortisol breaks downs lean muscle (the type of tissue that burns calories most efficiently) and also holds on to fat storage in the abdominal region. That stress can even get WORSE with bad dieting; studies show that the stress caused by dieting can increase cortisol levels, making no change in belly fat even with calorie restriction. So how do you shape up? Incorporate these 6 things below and you will be on your way to a flatter belly in no time flat!
Research suggests that the consumption of high amounts of refined grains, basically refined carbohydrates, such as white bread, refined-grain pasta and sugary drinks may encourage greater levels of belly fat. Indeed, a study found that people who ate 4 to 5 daily servings of white bread, gained significantly more belly fat than those who only ate 1 serving of white bread, despite consuming the same amount of calories. Research also shows that trans fat (found in vegetable shortenings, margarine, cookies, snack foods, crackers, and other foods made with, or fried in, partially hydrogenated oils), can change your body shape causing body fat to be redistributed to your belly. In other words, trans fats increase belly fat. A study in which monkeys were fed trans fats, published in the journal Obesity, showed that their waists were 30% larger than the waists of monkeys that were given monounsaturated fats. Not only that, trans fats increase total body fat. Saturated fat is also linked to belly fat.
In fact, you may have experienced periods in the past when you’ve watched the numbers on the scale fall, but still you didn’t see a corresponding fat loss in the belly region like you’d hope for. Or, maybe you’re the type who feels overwhelmed by all the available but conflicting dietary advice out there, and so you haven’t yet started to lose weight or tackle the belly fat problem even though you know you need to for your health.
Pushing yourself past the normal “threshold” is a great way to burn belly fat. According to the World Health Organization, the U.S. Dept. of Health and Human Services, and other authorities, adults should undertake almost two and a half hours of moderate-to-vigorous physical activity each week to maintain good health. If you regularly work out, but hardly break a sweat and don’t feel “challenged”, then your body probably won’t respond by gearing up its metabolism and burning those visceral fat cells. However, surprising your body with varied workout styles and intensities, beyond what you normally do, can kick-start your system very quickly.
Fat is actually the preferred fuel of human metabolism, and this can be traced back to our evolutionary roots. Avoid highly processed and genetically engineered omega-6 oils like corn, canola, and soy, however, as they will upset your omega 6:3 ratio. All trans fats should be avoided, but contrary to popular advice, saturated fats are a key component of a healthy diet that will promote weight loss. Most people need as much as 50-85 percent of your daily calories in the form of healthy fat for optimal health.
As you exercise, calories are burned and your body fat percentage decreases. So, exercising not only helps you lose belly fat, it also sheds fat from other areas. Running and walking are two of the best fat-burning exercises. Plus, the only equipment you need is a good pair of shoes. Between the two, running burns more calories, but walking really isn’t too far behind.
While the old thinking was that long, steady-state cardio sessions were best for burning fat, we now know that intense, fast-paced cardio is much more effective, says Buckley. "For maximum fat-burning and body-sculpting results, you need varied, intense workouts that include short intervals which leave you totally spent," she says. Researchers hypothesize that this contributes to your body's "after-burn" effect, where you continue to burn calories long after your workout is finished. Hope Pedraza, an ACSM personal trainer and the creator of inBalance, a San Antonio-based fitness and wellness studio, suggests doing intervals that alternate between exercises that work different muscle groups. After a 10-minute warm-up, spend 30 seconds doing as many reps as possible of squats, push-ups, kettlebell swings, and single-arm rows. In fact, choose any of your favorite exercises—just make sure you alternate between exercises that work different muscle groups, which will help certain muscles recover while you work others, letting you amp up the intensity and minimize the amount of rest you need.
Drink water. Contrary to another popular misconception there is no specific amount of water you should ingest. Everyone has different needs based on genetics, activity level, the environment they live in etc. The key is to drink water until your pee looks like lemonade. If it looks like apple juice keep drinking. The reason this helps flatten your tummy is two fold: hydration can boost fat metabolism by up to 3% and drinking water flushes out excess bloat and water weight you might be holding on to.
Start shedding belly fat by figuring out your daily calorie burn using an online calculator, then subtracting 500 to 1,000 calories to lose 1 to 2 pounds per week. Make sure your calorie target feels manageable, and don’t deprive yourself too much. You can always adjust your calorie intake later if you feel too hungry, or if you’re not getting the results you want.
The Mayo Clinic Diet is designed to help you lose up to 6 to 10 pounds (2.7 to 4.5 kilograms) during the initial two-week phase. After that, you transition into the second phase, where you continue to lose 1 to 2 pounds (0.5 to 1 kilogram) a week until you reach your goal weight. By continuing the lifelong habits that you've learned, you can then maintain your goal weight for the rest of your life.
Verreijen, A. M., Engberink, M. F., Memelink, R. G., van der Plas, S. E., Visser, M., & Weijs, P. J. M. (2017, February 6). Effect of a high protein diet and/or resistance exercise on the preservation of fat free mass during weight loss in overweight and obese older adults: A randomized controlled trial. Nutrition Journal, 16(1), 10. Retrieved from https://nutritionj.biomedcentral.com/articles/10.1186/s12937-017-0229-6
Jillian Michaels is a full-fledged fitness regimen, complete with exercise protocol and meal guides. If you’re motivated to lose weight and get in shape, this may be the program for you. The workouts are broken up into circuits of a few simple exercises, with multiple circuits per day. You’ll also benefit from the encouragement of Jillian Michaels herself—who repeatedly promises to kick your butt and whip you into shape on her website—through her video tutorials and training guides. It’s like having a personal trainer motivate you during your workout, but with a much lower price tag.
Stavrou, S., Nicolaides, N. C., Papageorgiou, I., Papadopoulou, P., Terzioglou, E., Chrousos, G. P., … Charmandari, E. (2016, July 31). The effectiveness of a stress-management intervention program in the management of overweight and obesity in childhood and adolescence. Journal of Molecular Biochemistry, 5(2), 63–70. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4996635/
Good article Monique! While I agree with on “The best diet is the one we can maintain for life” not everyone can start eating healthy right away. In my opinion quick diets and fast weight losing methods have their own place. I studied in Harvard over ten years ago and have a plenty of love for the school and community, but you should not say no to fast diets right away. I was overweight for a long time because I just couldn’t change my habits. It was when I tried the 2 week diet plan that I started seeing results for the first time. After losing few pounds I became motivated and now I have lost a lot more weight. Even if you are skeptical I would recommend you checking it out, if you are overweight.
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.
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.
Making a smoothie and ordering a smoothie at a shop are two very different things. When you make a smoothie yourself, you can measure the exact amount of fruit, swap water or almond milk for juice, and avoid any additional sweeteners. But many pre-made smoothies contain between 600 to 1,000 calories, on average, and are loaded with sugar. “An average height woman who is trying to lose weight is probably on a 1,200 to 1,400 calorie diet,” Amidor says. “So consuming one smoothie with 1,000 calories can easily sabotage any weight loss efforts.”
“We try not to vilify any food, except sugar,” added Dr. Aronne. “Having it as a treat is what sugar is for; it’s not meant to be the main part of your meal.” Yet added sugars in the form of sweeteners and syrups to flavor processed foods sees the average adult eating 20 teaspoons of hidden added sugar every day, or an extra 320 calories, according to the USDA’s recent nationwide food consumption survey. And then there’s sugar-sweetened beverages like sodas, sports drinks, juices and flavored coffees and teas stirred with empty calories. “The typical glass of orange juice has three oranges in it; that’s the calories of three oranges. But it’s easy to drink a glass of orange juice and still eat a number of other things,” added Dr. Aronne. “You’re better off just eating a single orange and feeling full.”
Chronic stress may increase levels of stress hormones such as cortisol in your body. This can cause increased hunger and result in weight gain. If you’re looking to lose weight, you should review possible ways to decrease or better handle excessive stress in your life. Although this often demands substantial changes, even altering small things – such as posture – may immediately affect your stress hormone levels, and perhaps your weight.