Hi :) Im 21yrs old and I'm 5'5. I never had an issue with my body before since i always had a constant weight of 119lbs and had a toned figure without doing anything but over the summer i gained weight and went to 128lbs.....and my stomach looks so unattractive now....and i gained love handles too....i don't know what to do....i don't know how to count calories nor what things i should do to sculpt my body not just stomach but my waist and butt as well........i want my figure back but i don't know the first thing to gain it back.....and i want fast results....im willing to do whatever it takes because its starting to give my self esteem issues and lowering my self confidence....:( and given I'm a student....all i do is sit and study so i can't really go to the gym either...

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The study began with 609 relatively healthy overweight and obese people, and 481 completed the whole year. For the first month, everyone did what they usually did. Then, for the next eight weeks, the low-fat group reduced their total fat intake to 20 grams per day, and the low-carb group reduced their total carbohydrate intake to 20 grams per day. These are incredibly restricted amounts, considering that there are 26 grams of carbs in the yogurt drink I’m enjoying as I write this, and 21 grams of fat in my half of the dark chocolate bar my husband and I split for dessert last night.
Bend at your hips and hold a kettlebell (or dumbbbell) with both hands at arm’s length in front of you. Now rock back slightly and “hike” kettlebell between your legs. Then squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height. Allow momentum to swing the weight—you’re not trying to actively lift it with your arms.
That sour cherry is pretty sweet when it comes to your health. The results of a study conducted at the University of Michigan found that rats given high-fat foods along with tart cherries ditched nine percent more body fat than those in a control group over just 12 weeks. Cherries are also a good source of antioxidant pigment resveratrol, which has been linked to reductions in belly fat, dementia risk, and lower rates of macular degeneration among the elderly.

Other Exercises – Ab exercises will also help reduce belly fat and help you keep that tummy tone as you lose the weight. We are a huge fan of core and ab exercises here at Lose Weight by Eating, and consider them the best exercise to lose belly fat. Not only to they help you tone up fast, they also strengthen your back, fix your posture (which makes you look thinner!) and help you lose belly fat!


The most common mistake you're probably making when doing abs work is jumping in without limbering up, causing you to do most of the work with your hips and back. See, your core muscles are harder to activate when the areas surrounding it are still tense. Try this: Before doing a single crunch, put a foam roller in the center of your back at the edge of your shoulder blades and stretch back over the roller, arms up. Repeat until the middle part of your back, which tends to get pulled the most during improper abs work, feels loose.
That said, targeting your belly fat with crunches will not work. “Spot reduction isn’t a viable approach to losing belly fat," explains fitness trainer and nutrition expert Corey Phelps, creator of the Cultivate by Corey app. "But there are some great core-focused exercises that will torch fat all over the body resulting in a strong more chiseled core.”
This is the best easy diet for people who can make a financial commitment to a diet program (depending on the amount of weight you have to lose, your total cost can run in the thousands) and people who don't like to or don't have time to prepare three meals each day. Keep in mind, however, that plans like Jenny Craig and Weight Watchers do encourage dieters to learn to cook for improved weight loss and weight maintenance.
Insulin (in-suh-lin): A hormone made by the cells in your pancreas. Insulin helps your body store the glucose (sugar) from your meals. If you have diabetes and your pancreas is unable to make enough of this hormone, you may be prescribed medicines to help your liver make more or make your muscles more sensitive to the available insulin. If these medicines are not enough, you may be prescribed insulin shots.
We also love yoga, hula-hooping (yep, great for the abs) and the good standby “Abs of Steel” videos, and trust me the outfits in the 1990’s video will increase the cardio aspect just from laughter alone! There are also a slew of videos online, find one you love and can stick to every few days and you’ll be toning as you shed the unwanted belly fat.
The best diet is the one we can maintain for life and is only one piece of a healthy lifestyle. People should aim to eat high-quality, nutritious whole foods, mostly plants (fruits and veggies), and avoid flours, sugars, trans fats, and processed foods (anything in a box). Everyone should try to be physically active, aiming for about two and a half hours of vigorous activity per week. For many people, a healthy lifestyle also means better stress management, and perhaps even therapy to address emotional issues that can lead to unhealthy eating patterns.
Nikita, it’s really personal preference, but I would say at least about 3 times per week. Try going for a walk or doing something else active on the other days. It helps to give your muscles a day break between workouts. You could also give yoga a try on the other days. It’s amazing for your body! Here is a great yoga workout for beginners: https://avocadu.com/free-20-minute-yoga-workout-for-beginners/
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.
Your phone, tablet, and television may be affecting your waist size in more ways that one. Obviously if you’re sitting on electronics then you’re not moving around and burning calories. But the effects go beyond just energy. Blue light from electronic screens can disrupt your circadian rhythms; so our addiction to electronics is reducing our sleep as people favor Netflix-bingeing to bed. Both of these effects have been linked to higher levels of belly fat. These 21 other terrible habits will make your belly fat worse.
This question is on so many minds: how can I lose belly fat...and fast? While there's no magic formula of food and exercise to reduce belly fat with the snap of your fingers, there are nutrition choices, exercises and lifestyle changes that can help. Here's your guide to understanding exactly what belly fat is and how you might be able to reduce it over time.
For some, this is the hardest part of life after a diet. Working out how much of each component make up a healthy, well-portioned and flavorsome meal can be tricky and takes a bit of practice. Nonetheless, it’s crucial if you’re going to maintain your optimum weight. If this aspect worries you,  why not consider a meal delivery service where each ingredient comes pre-portioned? After a month or so, you’ll probably feel a lot more confident about how much you should be eating at any given meal.
Water is one of the best tools to help you with weight loss. According to experts, water is crucial when it comes to regulating the metabolic rate and the body’s fat-burning mechanisms. It helps your body run more efficiently and helps flush out harmful substances from the body. Water also helps you control food intake by helping you feel full sooner and longer.
You have to treat the body as a complete system and play within the rules. That’s part of the magic in the BellyProof program. We aim beyond giving you the best way to achieve results, but also to educate you on what works and what doesn’t. Because the fastest way to lose belly fat can never be about short-cuts. It’s about doing things right and milking every angle in your benefit.
Stress skyrockets your levels of cortisol, often called “the belly fat” hormone because it signals to the body to store fat around your waist. Add the daily stressors of living our modern lifestyle and you can see how cortisol can be constantly coursing through your veins. This perma-stress mode isn’t good for a lot of healthy reasons, your tummy being just one of them, so it’s important to take time every day to de-stress. Yoga, meditation, walking, journaling, doing a hands-on hobby, or playing a musical instrument are all great time-tested methods. (Hint: Know what isn’t? Watching television. The boob tube actually increases your levels of cortisol!)
Want to know how to lose belly fat? For improved fat loss efforts, it’s time to introduce your body to intermittent fasting, which is best approached as a shift in lifestyle and eating patterns, not a diet. There’s no need to count calories or measure grams. Simply focus on extending the duration of time between eating the healthy foods you already eat, with a particular emphasis on healthy fats and proteins.
Do it better: The best way to know if you're eating too much is to write it down. "Even if you note it on a napkin and then throw it away, that's okay. Just the act of writing makes you more aware," says Taub-Dix. Portion control cues help too: A baseball-size serving for chopped veggies and fruits; a golf ball for nuts and shredded cheese; a fist for rice and pasta; and a deck of cards for lean meats.
“Going public with my weight loss goals helped me lose 91 pounds. I joined the 61 Day Health Challenge, a program sponsored by my employer, the Detroit Medical Center. Suddenly, I was accountable to all of my colleagues, not just myself. And the amount of support I was shown was enough motivation to propel me into a new world of healthy eating and healthy living.” —Mo Minard, 43, MSN, RN, EMT-P, Director of Emergency Services for Detroit Medical Center
The other benefit to using portion control for weight loss is that it naturally encourages healthy eating habits. If you choose to consume empty calories—foods high in saturated fats and added sugar—you won't be able to eat very much. A single portion size of chocolate, for example, is just one ounce. But if you choose to satisfy your sweet tooth with fresh fruit, you can gobble a half to a full cup of sweetness and the fiber in fruit will help you to stay full and satisfied so you're less tempted to eat again soon after snacking.
The study began with 609 relatively healthy overweight and obese people, and 481 completed the whole year. For the first month, everyone did what they usually did. Then, for the next eight weeks, the low-fat group reduced their total fat intake to 20 grams per day, and the low-carb group reduced their total carbohydrate intake to 20 grams per day. These are incredibly restricted amounts, considering that there are 26 grams of carbs in the yogurt drink I’m enjoying as I write this, and 21 grams of fat in my half of the dark chocolate bar my husband and I split for dessert last night.

The menstrual cycle itself doesn’t seem to affect weight gain or loss. But having a period may affect your weight in other ways. Many women get premenstrual syndrome (PMS). PMS can cause you to crave and eat more sweet or salty foods than normal.4 Those extra calories can lead to weight gain. And salt makes the body hold on to more water, which raises body weight (but not fat).

It is often confusing! Often we find that people who want to get into a better shape are often very confident in how to lose the extra pounds. They visit the gym, sweat hard and suffer a strict diet. Yet, many of them can’t seem to shift the stomach. This is a solid reminder that many of the ideas the fitness industry preaches are plain and simple, wrong.
Like many other overweight and obese people, particularly women, you may have tried time and time again to lose weight with little to no success. You may feel discouraged and wonder what’s the point in even trying? While you’re not alone in these feelings and frustrations, there are some key weight loss tips involved in women’s weight loss you might not know about — and that could make all the difference.
Getting a little more protein in your diet may be the way to go when you're trying to lose weight, according to a 2011 study published in The Journals of Gerontology. This study found that women over 50 lost more weight with a higher protein intake than with a higher carb intake eating the same number of calories. The researchers concluded that the improved weight loss was due to the preservation of lean body mass in the higher protein group. It's important to note, however, that the 2011 study increased protein intake using a whey protein supplement. Examples of weight-loss programs that are higher in protein include Weight Watchers, with 26 percent of calories from protein; the Atkins Diet, with 29 percent of calories from protein; and the South Beach Diet, with 30 percent of calories from protein.
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!
Without alcohol, they’re less fattening, right? Yes and no. It’s true that alcohol adds calories, but so do the ingredients you’re swapping in. Virgin margaritas, pina coladas, and daiquiris are made with fruit juices and sometimes syrups, which have loads of calories and sugars. Instead, Amidor recommends sticking with alcohol—in 5 ounces of wine or a 12-ounce light beer. Here are the weight-loss motivation techniques 22 real people used to lose weight.
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.
While many people think that cardiovascular workouts are the best possible way to burn belly fat, combining your workout styles is actually a better way to quickly lose belly fat. When you do weight training in between cardio exercising, that high-intensity exercise can cause your metabolism to shoot up, burning more fat more quickly. Alternating workout styles and physical demands on your body can keep your metabolism “on its toes”, operating at a high level, even burning fat when you’re not working out!
Also, as mentioned earlier, spot reducing simply doesn't work, so if you're doing sit ups and little else, you're not likely to see results. Besides being ineffective for weight loss, the traditional abdominal sit ups have been found to recruit and produce the least amount of muscle activity, which means it's also ineffective for coaxing out that six pack.
Acai had a major health food moment, thanks to the incredibly delicious acai bowl, which is basically a super thick acai berry smoothie mixed with nuts, oatmeal, and fresh fruit. But not only does acai cost a lot more than other berries, it doesn’t quite live up to all of its hype. “Acai has been touted for many benefits, including aiding in weight loss, but there is no evidence that this berry will have you shedding pounds,” says Amidor. Find out exactly what food to buy at the supermarket to lose weight.
Unintentional weight loss may result from loss of body fats, loss of body fluids, muscle atrophy, or even a combination of these.[26][27] It is generally regarded as a medical problem when at least 10% of a person's body weight has been lost in six months[26][28] or 5% in the last month.[29] Another criterion used for assessing weight that is too low is the body mass index (BMI).[30] However, even lesser amounts of weight loss can be a cause for serious concern in a frail elderly person.[31]
Sugary soda, packed with empty calories, is obviously a diet disaster, but even the no-calorie version can expand your waistline. A 2012 study published in the journal Obesity found that regular soda was associated with increased waist size and abdominal fat, but diet soda was associated with increased waist size, BMI, and total percentage of fat. One theory why this happens is the artificial sweeteners in diet soda don't produce the responses your body expects when you eat something sweet. So, the sweet taste of a diet soda triggers a message to your body to expect an influx of energy, which won't arrive since there are no calories in diet drinks. This interferes with your body's hunger signals and causes you to crave (and consume) additional calories to make up for the lack of calories in diet soda. (Not to mention, diet soda has also been linked to stroke and dementia.)

Counseling and community: In-person group meetings typically meet at a community center or business on regular basis. Participants might engage in a group discussion, breakaway groups or one-on-one sessions with other members or program counselors. Some weight loss programs rely on internet-based forums and communities or mobile applications for meal planning, counseling, group interaction and support.
If you are serious about your desire to lose belly fat, you need to stop indulging in junk food. That includes any type of fast-foods or convenience foods you buy. These foods are high in calories, saturated fats, trans fats, refined carbohydrates, salt and sugar and low on vitamins and minerals. They do not help you lose belly fat, but impede your efforts. It is incredibly difficult to reduce your calorie intake and eat high-calorie foods. Why? Because these foods are high in calories, but they are not as filling as they should be considering their high calorie content. Therefore, after eating junk food, you are hungry faster and end up overeating.
The customized support and abundant resources come at a price. This varies based on the intensity of your weight loss goals; we paid $60 per month. (We made an account before purchasing and received a 50% off offer by email to incentivize our membership. Tease them in the same way and see if you get the same deal.) If you want to get a look at all these perks before you purchase, you can try Noom free for 14 days.

Estrogen and progesterone have significant impacts on carbohydrate metabolism. At different parts in the menstrual cycle, carbohydrates are processed either much more efficiently or with much more fat storage. This is the secret to female carbohydrate cycling. Instead of sticking to a simple regimen provided by a personal trainer or some internet forum, the best thing you can do to maximize the effectiveness of your carb cycling is sync it up with your menstrual cycle.
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.
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 was one before and now am totally free since 2009.I had been into it for about 20years.My secret? The word of God which says “come onto me you who are weary and heavily laden and i will give you rest”Mtw 11:28. Give your life to christ jesus because you cannot help yourself, thats why he is bekoning on you in the above verse to come to him for help, he helped me and is ready to do same for you. if you need more help and counselling and prayer get back to me through this site first.God bless you, pastor Joseph
Choose the turkey sandwich over pizza and you think you're set, but again, looks can be deceiving. A turkey sandwich that comes on focaccia with cheese and mayo can deliver 970 calories. Two slices of pepperoni pan pizza total 520 calories. Put your sandwich in a spinach wrap instead of regular bread? It's the same difference, says Tara Gidus, RD, a former spokesperson for the Academy of Nutrition and Dietetics. "My clients think they get more nutrients and save on calories with 'healthy bread,' but often that's not the case."
‘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.
The Dukan diet is a ‘phase diet’ similar to Atkins and 17 day diet but it’s main idea is to take care of what you eat rather than the quantity of the food you eat.  For this purpose the diet has a long list of foods you are allowed to consume at each stage. It is not an open diet where you choose what to eat (provided that you are within a certain calorie range) but it is a ‘closed diet’ in the sense that you are given a list of the foods to eat. In brief the 4 stages of the Dukan Diet are:
There are two types of fat: the subcutaneous, or “pinchable,” kind that collects just under the skin—and, unless you’re obese, poses no health threat—and visceral fat, which develops deep inside the abdomen. “Visceral fat appears to be metabolically more active than fat that settles elsewhere,” says Pamela Peeke, M.D., an assistant clinical professor of medicine at the University of Maryland and author of Fit to Live: The 5-Point Plan to Be Lean, Strong, & Fearless for Life (Rodale Books, 2007). This visceral fat—belly fat, in plain English—interferes with liver function. In particular, it hampers the processing of cholesterol and insulin—and may also compromise the function of other tissues and systems. In December a study conducted at the VU University Medical Center in Amsterdam found links between belly fat and capillary inflammation (a contributor to heart disease) and between belly fat and insulin resistance (a precursor to diabetes).
The main advantage of the low-carb diet is that it causes you to want to eat less. Even without counting calories most overweight people eat far fewer calories on low carb. Sugar and starch may increase your hunger, while avoiding them may decrease your appetite to an adequate level. If your body wants to have an appropriate number of calories you don’t need to bother counting them. Thus: Calories count, but you don’t need to count them.
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