Even most personal trainers and athletes agree that the quality of your diet is the No. 1 factor to address in order to lose belly fat. Once you improve your eating habits, ab workouts and core exercises are like the icing on the cake. Doing about 2–4 ab workouts weekly can strengthen and define your midsection while you also work on losing body fat all over through improving your diet, sleep and stress.
Rather than a long and low-intensity cardio workout, try the HIIT method of cardio: intense, fast-paced intervals that leave you completely exhausted after only a 20- to 30-minute session. This form of cardio training increases the afterburn effect, allowing your body to continue burning calories long after your workout is over. You can rotate between 30 seconds of your favorite exercises, with rest in between, as long as they work different muscle groups—such as squats, push-ups and kettlebell swings.
HCG, or Human Chorionic Gonadotropin, is a hormone produced during pregnancy by the placenta after implantation, and doctors sometimes prescribe it for fertility issues. But this hormone has also gained popularity as a weight-loss supplement — and using it as such can be dangerous. In fact, the U.S. Food and Drug Administration (FDA) warns against purchasing over-the-counter hCG, as these supplement products are illegal. (34)
In March, Epel and her colleagues launched a pilot study to determine whether stress-reduction techniques such as meditation and yoga could help women lose existing tummy fat—and keep it off. Although the results are not yet in, Epel has high hopes that stress reduction can reverse the trend. “We know that excessive exposure to cortisol can increase belly fat. So it’s logical that stress reduction should minimize it. That’s what we aim to find out.”
Low-calorie diets are also referred to as balanced percentage diets. Due to their minimal detrimental effects, these types of diets are most commonly recommended by nutritionists. In addition to restricting calorie intake, a balanced diet also regulates macronutrient consumption. From the total number of allotted daily calories, it is recommended that 55% should come from carbohydrates, 15% from protein, and 30% from fats with no more than 10% of total fat coming from saturated forms. For instance, a recommended 1,200 calorie diet would supply about 660 calories from carbohydrates, 180 from protein, and 360 from fat. Some studies suggest that increased consumption of protein can help ease hunger pangs associated with reduced caloric intake by increasing the feeling of satiety. Calorie restriction in this way has many long-term benefits. After reaching the desired body weight, the calories consumed per day may be increased gradually, without exceeding 2,000 net (i.e. derived by subtracting calories burned by physical activity from calories consumed). Combined with increased physical activity, low-calorie diets are thought to be most effective long-term, unlike crash diets, which can achieve short-term results, at best. Physical activity could greatly enhance the efficiency of a diet. The healthiest weight loss regimen, therefore, is one that consists of a balanced diet and moderate physical activity.
Since we can’t spot reduce fat, the only way to ever get those flat abs is to burn body fat overall. For this reason, HIIT workouts, exercises that work multiple muscle groups simultaneously (like push ups, squat thrusters etc.), and weight lifting are going to be the most effective fitness strategies for bringing out your six pack because they are the most metabolic. Hours of cardio and tons of crunches are not the way forward here.
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.
How to naturally lose weight fast Being a healthy weight offers many health benefits, as well as a feeling of wellbeing. Fast weight loss is rarely easy, but it is possible to lose weight safely and efficiently by eating a healthful diet and adopting strategies that maximize the body’s potential to burn calories. Learn how to lose weight fast here. Read now
Dear Stefani, I am 65 years old and I would like to ask, what is your advice for post-menopausal women in regard to carbo-cycling? For the past 8 months I have practiced IF (fasting nearly daily, between 16 and 24 hours) combined with carbo-cycling (extremely low carbs for 3 or 4 days in a row followed by 1 day of carb reloading) to dramatically reduce my calorie intake while eating nutritious foods only. As a result, I have lost 70 pounds. Now that I am at a good weight and feeling well (I exercise daily), I would like to think I can use IF and carbo-cycling when necessary to avoid regaining weight. But I am concerned by the possibility that I may actually be undermining my body’s insulin sensitivity.
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).
"Sleep is a cornerstone of weight management because of the impact it has on your hormones that control how you burn fat, how you store fat, and how you're maintaining muscle. The better your hormone balance, the better your weight management. I work my butt off to get eight hours a night, but right now I'm at six—the show is murdering me! Even if I go to bed early my son wakes up."
Weight loss is mostly about what you eat. You need to reduce your calorie consumption if you want to lose weight. Discipline is very important especially when you’re used to eating anything you want. You need to learn the basics of counting calories to estimate your daily caloric consumption. Otherwise, it would be just like guessing and weight loss won’t be guaranteed.
Eating real foods will also result in you eating more of a high-fiber diet, beneficial for controlling appetite, digestion, heart health and more. It’s been stated by certain obesity researchers that “Increasing consumption of dietary fiber with fruits, vegetables, whole grains, and legumes across the life cycle is a critical step in stemming the epidemic of obesity.” (5) In particular, up your soluble fiber, found in oats, barley, peas, carrots, beans, apples, citrus fruits and psyllium. Soluble fiber will attach to cholesterol particles and remove them from your digestive system, thus lowering your risk of heart disease as well as help you lose fat.
“Once you decide on the method that you’re going use to lose weight, put the blinders on every well-meaning friend or family member who thinks it’s not a good idea. For me, it was raw juicing. Along with a healthy diet, it helped me lose 48 pounds and keep it off for over a year.” —Jennifer Devlin Waller, 48, founder and CEO of Celtic Complexion Luxury Artisan Skincare
Removing saturated fat (the kind found most often in animal products like meat) and replacing it with monounsaturated fat in moderation is undoubtedly a good thing. It helps lower LDL “bad” cholesterol and the chance of heart attack and stroke. So it’s a good approach for anyone with diabetes, high blood pressure, high cholesterol, or heart disease.
“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.”
The Mayo Clinic Diet provides practical and realistic ideas for including more physical activity and exercise throughout your day — as well as finding a plan that works for you. The diet recommends getting at least 30 minutes of exercise every day and even more exercise for further health benefits and weight loss. The diet also emphasizes moving more throughout the day, such as taking the stairs instead of an elevator.
Seaweed called wakame: If you haven’t heard of this seaweed native to Japan yet, you can bet you will soon. In a Japanese study at Hokkaido University led by researcher Kazuo Miyashita, PhD, fucoxanthin found in wakame was shown to promote fat burning within the fat cells in animals. Fucoxanthin fights fat in two ways; first, it encourages the action of protein, UCP1, that causes fat oxidation and is found in the type of fat that surrounds organs. Secondly, fucoxanthin promotes DHA production in the liver. Increased DHA, an omega 3 fatty acid type, can help with decreasing bad cholesterol or LDL.
Though not always followed for weight loss per se, an anti-inflammatory diet is rich in whole foods (including fresh fruits and veggies), and low in packaged, processed ones (like french fries and pastries), so there is a chance you will still shed pounds with this approach. But usually, folks follow this diet to help prevent or treat chronic diseases, such as multiple sclerosis, rheumatoid arthritis, Alzheimer’s, and cancer. And that’s smart, considering there’s a bounty of research to support this notion. Adopting this diet is relatively simple. It isn’t focused on counting calories or carbs, or following any sort of specific protocol. Instead of constantly thinking about the quantity of food you are eating, an anti-inflammatory is all about prioritizing the quality of what is on your plate.
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.
Take a walk through the supermarket, and you’ll be assaulted with aisle after aisle of low-fat and no-fat foods, “healthy” chips and cookies and juices and sodas galore. You likely already know that if you want to lose weight, cutting out processed foods and sweets is the first and most obvious step. But those healthy-sounding options can be just as bad, too.
Very low levels of thyroid hormone usually indicate an autoimmune reaction to the thyroid gland itself. This means you’ll have to take thyroid hormone supplements orally, usually the stable form T4 (Levaxin), which your doctor can prescribe for you. Your body will transform this into the active T3 hormone when necessary. The supplement dose should be adjusted so that you reach normal hormone levels (TSH, T3, T4) and sufficiently alleviate symptoms – though a few people feel best when keeping TSH slightly below normal.
"When we’re lacking in sleep, our body’s hormones get thrown off balance which can impact our hunger levels the next day. We all have two hormones that affect our appetite: ghrelin and leptin. When we don’t get enough sleep, our ghrelin levels (the hormone that makes us feel hungry) rise, and our leptin levels (the hormone that makes us feel full) drop. This means that when we’re awake, we tend to eat more but feel less satisfied. Try going to bed a little earlier than usual to avoid this imbalance and remember to remove any distractions that might prevent you from nodding off."
Klein, S., Burke, L.E., Bray, G.A., Blair, S., Allison, D.B., Pi-Sunyer, X., et al. (2004). Clinical Implications of Obesity With Specific Focus on Cardiovascular Disease: A Statement for Professionals From the American Heart Association Council on Nutrition, Physical Activity, and Metabolism: Endorsed by the American College of Cardiology Foundation. Circulation; 110(18): 2952-2967.
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!
Load up on low energy density foods, like vegetables, fruits and fat-free broths. A few minor tweaks can lower the energy density of your favorite meals, too. For example, substitute a half-cup of spaghetti and a half-cup of spiralized zucchini "zoodles" for a full cup of spaghetti. Or make a chicken, vegetable and brown rice soup instead of serving grilled chicken with brown rice and veggies; the broth is often very low or virtually free of calories, lowering the energy density of your meal, so you may fill up on fewer calories.
Grains get a bad rap when it comes to weight loss, but that's because refined grains (read: processed foods!) are linked to wider waists. 100% whole grains are bloat-busting superstars, however, as they're packed with minerals and de-puff by counter-balancing salt. Stick to brown rice, quinoa, wheat, barley, millet, farro, sorghum, and amaranth for the biggest benefits.
When it comes to food, there is evidence that men and women’s brains are wired differently. In a study published in the January 2009 issue of the Proceedings of the National Academy of Sciences, even though women said they weren’t hungry when asked to smell, taste, and observe treats such as pizza, cinnamon buns and chocolate cake, brain scans showed activity in the regions that control the drive to eat (not the case for men).
People who get enough sleep tend to weigh less than those who don't. Additionally, researchers found that well-rested dieters lost more fat than those who were sleep deprived, who lost more muscle. "Whenever I don't sleep enough, I'm ravenous the next day," says Weil. To keep her hunger in check and help her maintain her slim figure, she tries to get at least 8 hours of sleep every night.
Instead, opt for high-intensity interval training (HIIT). Several studies have confirmed that exercising in shorter bursts with rest periods in between burns more fat than exercising continuously for an entire session. High-intensity interval exercises are at the core of my Peak Fitness routine. This short intense training protocol improves muscle energy utilization and expenditure due to its positive effects on increasing muscle mass and improving muscle fiber quality.
Weight Watchers is a household name for the majority of Americans. Why? Because it works. In fact, the U.S News and World Report named this the best weight-loss diet for 2016 in their annual rankings — and with good reason. The balanced program lets you eat what you want, track your choices via a points system, and build a weight loss support network with fellow Weight Watchers' members.
Noam Tamir, C.S.C.S, founder of TS Fitness, also says that metabolic resistance training and high-intensity interval training is a solid way to reduce fat all over, including belly fat. “These [types of exercise] help to burn calories during the workout, and they also give you that after-burn effect,” he says. “Plus, they help to change your body composition by increasing your muscle mass.”
Eating healthy will definitely add an advantage to get rid of belly fat. Here are a few tips that help you to stay fit and healthy. Whenever you feel hungry then snack on wholesome foods like fruits or vegetables rather than junk foods, reduce your sugar intake, consume whole foods which keeps you feel full with low calories, include good fats such as nuts, avocado, seeds, coconut oil, etc., never ever skip your meals, avoid eating before going to bed (take a break of 3 – 4 hours after eating food and going to bed) and consume more vitamin C.
You can get results by following this program provided that you do it correctly and by the book. What many women like about this diet is the fact that is has a clear start and end points. You know from advance that you will enter a diet for 68 days. After that period you evaluate your results and decide the way forward. We did research into various forums and read the experiences of people who followed this diet and most of them did manage to lose weight and most importantly they manage to keep the weight off. Those that failed to do so did not follow the complete set of instructions but they tried a hybrid diet which at the end made them fail.
Carbs aren’t evil -- but sugar might be. “The concept of carbohydrates has really gotten such a bad reputation, and we need to understand that there are complex carbohydrates and ancient grains that can really help us not only lose weight, but increase satiety so we stay full longer and want to eat less. It actually decreases the cholesterol and stabilizes the blood sugar, and all of these things are a really important part of a weight loss program,” said Dr. Suzanne Steinbaum, an American Heart Association volunteer medical expert. These “good” carbs include whole grains, vegetables, fruits and beans; the refined carbs (including refined grains and starches like white bread, white rice, pasta and mashed potatoes) should be consumed in limited amounts. “They are high in simple sugars, and that’s what adds weight,” said Dr. Steinbaum.
Natural yoghurt is rich in protein and makes an excellent snack. Just add a little honey, fruit or granola. Yoghurt contains lactobacillus bacteria, which are the “good” bacteria that improves intestinal function and nutrient absorption and reduces bloating. Furthermore, yogurt can help you not just reduce bloating, but also belly fat. A study from the University of Tennessee showed that people who ate yogurt, as part of their calorie controlled diet, lost more weight, lost more belly fat, lost more inches from around their weight and lost LESS muscle mass. Indeed, they recommended that dieters should eat 3 servings of fat-free or low-fat dairy products every day.
“Medicine ball slams are a dynamic, explosive, and highly metabolic exercise that does not simply target one muscle group,” explains trainer and founder of Premier Body & Mind Chris DiVecchio. On the surface, the obvious muscle groups such as the anterior abs, obliques, hams, quads, biceps, and shoulders are the primary movers of this exercise. “However, as time goes on and fatigue sets in, nearly every other muscle in the body in one way or another may become involved as a secondary mover which makes this a total gut blaster,” he adds. Furthermore, adding the side-to-side ball slam versus straight up and down, incorporates more oblique and ab work than 100 crunches could ever compete with.
Did bikini season sneak up on you? Is your soon-to-be worn wedding dress still just a touch too tight? Did a last-minute invite for a beach getaway come your way? You're a lucky dog – and a panicked one too because you want to drop pounds, and fast. These 10 diets are likely to help you lose significant weight within a year, according to a panel of experts who reviewed 41 plans for the U.S. News Best Diets rankings. Just remember: Short-term weight loss is markedly different from long-term weight loss, which is more important for your health.
5. Start with one small change. "I realized that a lot of sugar and calories that I consumed came from drinks, so I challenged myself to drink only water—no sugary drinks!—for 30 days. After just one successful week, I decided to add another challenge: to cut back on the carbs I was eating. When I did eat bread, I switched to wheat bread and when I wanted rice, I used brown rice."
Women’s challenge with weight loss also comes down to nature. Nature wants to preserve a woman’s ability to bear children. When you’re in a calorie deficit, it can interfere with your fertility, so your body fights weight loss to prevent jeopardizing your reproductive capacity. So don’t cut more than 1,000 calories a day or eat fewer than 1,200 calories daily.
There are many ways to do intermittent fasting — ranging from fasting for a number of hours each day up to an entire 24-hour fasting period one or two times a week. “If you're trying to kick a habit like eating late into the night, then stopping eating earlier in the evening and fasting overnight could be beneficial for you,” says Hultin. “There are many types of intermittent fasting, so ensuring you pick one that works for you and your lifestyle is important.”
Lie on your back with knees bent to 90-degree angles. Straighten your arms by your sides, and lengthen your fingertips. Press the backs of your shoulders against a mat, and slide them down away from your ears. Focusing on the deep waist muscles, inhale and slowly move your knees to the right, then exhale and return to starting position. Repeat on the left; that’s 1 rep. Do 5–8 reps.
As with many foods, there are healthy versions and ones that make promises they can’t deliver. Some bars that promise “pure protein” have the same nutritional value as a candy bar, so it’s important to research before purchasing. Rather than just counting calories, check out the actual ingredients; is it made up of real food? Skip protein bars for weight loss that include soy in favor of ones that use proteins that include leucine, valine and isoleucine. The protein, plus the fiber and fat, will be what plays a key role in keeping you full throughout the day.
One of the problems with many of the easy diets listed is that they include a lot of processed foods. Frozen products and microwavable meals are generally not as nutritious as a home-cooked meal. And if you get used to eating foods like brownies and chocolate shakes when you're slimming down you may continue to crave those foods after the diet is over. And of course, if you consume non-diet versions of those foods, the pounds will come back.
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.