"Feeling stressed can wreak havoc on our bodies. It can cause our body to produce the steroid hormone cortisol, which can make you crave sugary foods that provide instant energy and pleasure. Short-term bursts of cortisol are necessary to help us cope with immediate danger, but our body will also release this hormone if we’re feeling stressed or anxious. When our cortisol levels are high for a long amount of time, it can increase the amount of fat you hold in your belly."
Many people chew gum as a way to stifle cravings or prevent mindless eating but this tactic may have an unfortunate side effect: belly bloat. Everyone naturally swallows a small amount of air when they chew but it’s magnified for people who chew gum, which causes gas and bloating. In addition, some artificial sweeteners have been shown to increase your appetite for junk food, so gum could be increasing your waistline on two fronts.
As women age, weight creeps up too, with the average women gaining about one pound per year in their 40s and 50s, resulting in an added 10 to 15 pounds. The drop in estrogen levels during this time of perimenopause (the years leading up to menopause) contributes to weight gain and can change the way you distribute fat. You may gain weight in your belly more readily than you did in younger years.
Skimp on fluids, and your body will release an antidiuretic hormone that leads to water retention that could affect the scale, Dr. Setlzer says. While this sneaky effect is one reason why the scale is a poor measure of body mass loss, you can outsmart it by drinking more—particularly if you fill your glass with water or non-calorie alternatives like unsweetened coffee and tea.
"These diets are so restrictive that of course you're going to lose weight fast because you're not eating enough calories to sustain basic activities of your body, let alone any exercise. That's nothing that any person can sustain for the long term," Hogan said. "The weight's going to come back if you do lose any weight, and then it's going to be harder to lose weight in the future."
Interested in following a more historical approach to eating? The Primal Blueprint is similar to the Paleo diet, which has roots in how our long-ago ancestors supposedly ate. This plan ditches grain, sugars, and processed foods while focusing on clean eating with plenty of protein (both animal- and plant-based), lots of vegetables, fruits, and healthy fats. The Primal Blueprint acknowledges other health factors too, advocating for lots of low-intensity activity, some high-intensity exercise, strength training, and plenty of sleep.
Plain and simple: We just don't feel full by liquid calories in quite the same way as we do real food. Drinking a juice or caramel coffee drink, for instance, won't make you feel full the way eating a bowl of veggie- and protein-packed stir-fry will. So monitor your intake of juice, soda, sweetened coffee and tea, and alcoholic beverages. If you consume each of those beverages during the day, you'll have taken in at least 800 extra calories by nighttime — and you'll still be hungry. (Incidentally, alcohol may suppress the metabolism of fat, making it tougher for you to burn those calories.) Some other ways to skip sugar? Check 'em out here.
We’ve now arrived at tip number 16. If you’re still having trouble losing weight, despite following the 15 pieces of advice listed above, it might be a good idea to bring out the heavy artillery: optimal ketosis. Many people stalling at weight plateaus while on a low-carb diet have found optimal ketosis helpful. It’s what can melt the fat off once again.
Many people struggle with weight loss issues. Losing belly fat in particular is about more than just aesthetics: visceral fat, the kind of fat that tends to settle around the midsection, can cause an increase in your body's production of stress hormones that can affect your body's insulin production. As a result, excess belly fat can lead to serious complications like type 2 diabetes and heart disease. There is no way to target belly fat, but diet and exercise will eventually burn off belly fat. Knowing how to take the first step can help you feel better and get you on the road to a healthier, more active lifestyle.
Consider them “good carbs”. Their bulk takes up space in your stomach, helping you feel full and eat less. The top fiber food: beans, which contain 8g per 1/2 cup. Research shows that guys who added 12g of fiber a day to their diet lost a quarter of an inch from their love handles, without otherwise modifying their diet. Here are some of the best sources.
Fennel, peppermint, and ginger have all been shown in research studies to have calming effects on the belly. They work by enhancing digestive enzymes so your food gets moved through your system faster. And faster-moving food means a flatter tummy. In addition, peppermint reduces cramping and gas, ginger helps with nausea and inflammation, and fennel is a diuretic to help you stop retaining water.
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.
Why does this popular plan work? For one thing, it pushes wildly healthy staples to the forefront (think: nuts, vegetables, fruit, olive oil). For another, it's simply delicious, thanks to it's focus on fresh, simply prepared dishes like grilled fish with lemon and whole wheat pita with hummus. Science agrees: One meta-review of 16 studies, found the eating M.O. helped those on it lose an average of 8.5 pounds.
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.
If you want to lose weight you should start by avoiding sugar and starch (like bread, pasta and potatoes). This is an old idea: For 150 years or more there have been a huge number of weight-loss diets based on eating fewer carbs. What’s new is that dozens of modern scientific studies have proven that, yes, low carb is the most effective way to lose weight.