Avoid fad diets. It's never a good idea to trade meals for shakes or to give up a food group in the hope that you'll lose weight — we all need a variety of foods to get the nutrients we need to stay healthy. Avoid diet pills (even the over-the-counter or herbal variety). They can be dangerous to your health; besides, there's no evidence that they help keep weight off over the long term.
Choose Liquid Calories Wisely. Sweetened drinks pile on the calories, but don't reduce hunger like solid foods do. Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals. Be careful of alcohol calories, which add up quickly. If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the weekends can be a huge calorie saver.
Three sets of one or two more exercises and you'll be done with that muscle group for the day. Rest between all sets following the HIIT 100s exercise is limited to one minute to maximize fat burning. You'll follow the muscle group-specific weight training with one last dose of HIIT 100s using a full-body exercise such as barbell or dumbbell cleans; kettlebell swings; barbell or dumbbell deadlifts; barbell, dumbbell, or kettlebell snatches; or my own unique lift known as the dead/curl/press.
Drinking several cups of tea a day can help shrink your belly fat. Green tea is a great choice, but tea made from the leaves of Camellia sinensis, such as oolong tea and the unfermented white tea, are just as effective. Catechins in the tea speed up metabolism and increase fat burning by stimulating the liver, especially when combined with exercise. Other fat-burning teas are peppermint tea, which is known for its appetite suppressing effect, and Red Rooibos tea, which has a flavonoid called Aspalathin that lowers the kind of stress hormones that promote weight gain. Here’s a list of all the best teas for weight loss.
“The best way to stick with a diet, is for people to put the fewest restrictions on themselves as possible,” Langer says. “There shouldn't be anything in the world that they shouldn't ever eat again.” Similarly, Albers recommends ditching the “don’t” list entirely. “Instead of trying to stop an old negative habit, focus on building a positive new one,” she says. “New habits crowd out the old without the struggle of trying to stop a behavior.”
Want to blow away your belly without logging months of mind-numbing hours on the treadmill? High Intensity Interval Training (HIIT) will kickstart your metabolism like no other workout, burning more than twice the calories as a lighter and longer session, according to a study from Southern Illinois University. And the total amount of time you need to dedicate to HIIT: 20 minutes. It really is the least time exercising for the biggest results.
Eat slowly and stop eating as soon as you’re not hungry. There’s a delay of up to a half hour between when you eat something and when it makes you less hungry- and that’s a half hour in which you can end up eating food your body doesn’t need. To make sure that doesn’t happen, spend at least ten minutes eating every snack and a half hour on every meal.
Make sure that you don't get hungry by eating small portions throughout the day at regular intervals. Between your meals, eat a 150-calorie snack to keep your metabolism burning and to stave off hunger. Be sure that you don't eat a fattening snack such as sweets or crisps. When you're hungry, your body conserves calories and slows down your metabolic processes.
Have Protein at Every Meal and Snack. Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you're less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep your blood sugar levels steady and to avoid overindulging.
Don't banish certain foods. Don't tell yourself you'll never again eat your absolutely favorite peanut butter chocolate ice cream. Making all treats forbidden is sure to make you want them even more. The key to long-term success is making healthy choices most of the time. If you want a piece of cake at a party, go for it! But munch on the carrots rather than the chips to balance it out.
That means taking in fewer calories than you burn. That means making healthier choices. That means ... well, you know what that means. You know what you should eat. We all do. White flours and white sugars are the enemy. Foods like white breads, cookies, white pasta, white rice, and white potatoes are out. (The same is true for "white fats" like butter and full-fat cheese.)
Once a day, during your fasting period, drink one to three glasses of ice water with a tablespoon of sugar dissolved in each glass. This sugar water should have little or no taste. You should also consume nothing else other than water for an hour before and after doing this- it’s important to separate the calorie consumption from any sensation of flavor (usually easiest to do in the evening). Remember to include this sugar in your calorie count.
Still, it remains to be seen whether Stevens has unusual willpower or whether his idea can be translated to the masses. "Not everyone has the resolve he came to," said Laura Concannon, medical director of the bariatrics program at Illinois Masonic Medical Center, who recommends Stevens' book to overweight patients. "I think he just hit bottom, and not everyone in my practice has hit bottom. If they have, they'll do well with the approach. But they have to be ready and committed to make the change."
Forgive yourself. So you were going to have one cracker with spray cheese on it and the next thing you know the can's pumping air and the box is empty? Drink some water, brush your teeth, and move on. Everyone who's ever tried to lose weight has found it challenging. When you slip up, the best idea is to get right back on track and don't look back.
And some of these factors can go pretty deep. Albers says that people often don’t realize how dramatically past experiences influence our relationships with ourselves and bodies. For example, having to clean your plate as a child, getting sweet treats to “cheer up” after a bad day at school, or being called “fat” when you were 8 years old all likely have an impact. “Comments about your body or being urged to lose weight by a parent can do emotional damage for the rest of your life,” Albers says. Unless you deal with these issues, “many people spin their wheels and don't know why they feel so stuck,” she says. For this reason, Langer often refers clients to psychologists who specialize in food issues, and she won’t work with those clients on the nutrition side of things until they’ve started to unpack these fundamental emotional factors. Understanding your relationship to food is an important step in trying to change it.
Do you even lift, bro? If you’re serious about getting rid of that belly fat fast, resistance training might just be the key. A study from the Harvard School of Public Health found that adding weight training to adult male test subjects’ workouts significantly reduced their risk of abdominal obesity over a multi-year study period, although doing the same amount of cardio had no such effect. Research from the University of Maryland even found that just 16 weeks of weight training boosted study participants’ metabolic rates by a whopping 7.7 percent, making it easier to ditch those extra inches around your middle.