‘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.
If you're specifically looking to target your belly, we have some bad news: you can't spot-target fat loss. That means you can do crunches or planks all day long, but you won't specifically burn belly fat. Instead, you can lose body fat overall, including from your belly. And by avoiding certain belly-bloating foods and with some strategic exercise, you will inevitably see results in your belly.
We don’t always eat simply to satisfy hunger. All too often, we turn to food when we’re stressed or anxious, which can wreck any diet and pack on the pounds. Do you eat when you’re worried, bored, or lonely? Do you snack in front of the TV at the end of a stressful day? Recognizing your emotional eating triggers can make all the difference in your weight-loss efforts. If you eat when you’re:
Count calories and macros. You’ll need to track calories and macros (grams of fats, protein and carbs) religiously, at least for the first month. First, use this calculator to determine your body fat percentage- and don’t suck in your gut when you measure your waist. Then, use this calorie calculator (be sure to select the lean mass formula) to determine your Total Daily Energy Expenditure.
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.
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.
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.
“For some people, it’s knowing, ‘Typically I eat a whole sandwich,’” says Gagliardi. “‘Now, I’m going to make the decision to eat half a sandwich at lunch and save the other half for my dinner and essentially cut my calories in half. And they feel good about that. They’re not having to do math.” To get started, check out these 25 simple ways to cut 500 calories a day.
Anything that contains sensitive information (name, address, social security numbers, account numbers, etc.) that you no longer need, and that you want to keep out of the hands of thieves or “dumpster divers.” These documents could include old utility invoices, bank statements, medical records, credit card offers and old tax documents (older than 7 years), just to name a few.
In addition to improving your health, maintaining a weight loss is likely to improve your life in other ways. For example, a study of participants in the National Weight Control RegistryExternal* found that those who had maintained a significant weight loss reported improvements in not only their physical health, but also their energy levels, physical mobility, general mood, and self-confidence.
It’s true that a caloric deficit—burning more calories per day than you take in—is a requisite of weight loss. But creating a deficit doesn’t have to (and shouldn’t) involve deprivation. That goes for calories, carbs, sugar, fat, or any other commonly demonized nutrient. “No one food is responsible for your weight,” Langer says, explaining that a good vs. bad mentality sets people up for disordered eating and exercise habits. In fact, caloric deprivation increases how the brain responds to food, setting you up for binge-eating down the line, according to research from the Oregon Research Institute.
Lauren’s been having a rough go of it in the last couple of months. She tried Atkins, South Beach, Paleo, and about a half dozen other diets, but those extra pounds and problem areas just won’t seem to slim down. Keto is specifically designed to burn fat. K Shred is specifically designed to make Keto work faster. Is it Lauren’s solution to hitting her weight goals? In our K Shred review, we’ll tell you a little about the keto diet, what’s in these pills that might make them so effective, and a lot more! By the end of this, you should know if they’re right for you (and Lauren… don’t forget about Lauren)!
Lauren is concerned with what she puts in her body, and you should be too. That’s why we’ll tell you the ingredient in this supplement that might make it so effective. K Shred contains BHB. BHB is an exogenous ketone. Remember that ketones are what you want your body producing when you’re on keto, so this is just a boost to that endgame. BHB stands for Bet-hydroxybutyrate in case you’re curious or feel like looking it up to learn a little more.
Yes whey: the American Journal of Clinical Nutrition found that high-protein shakes are a vital part of a weight loss plan, so don’t hold back – especially at breakfast. According to research from the University of Bath, eat 700 calories before 11am and you’ll have better blood sugar levels than those who skipped the most important meal of the day. It’s the best excuse you’ll have of sticking with a morning fry-up and avoiding a costly Starbucks lunch.
HIIT was originally developed by track coaches to train runners, but it has crossed over to the fitness industry due to its fat-burning benefits confirmed many times over in scientific studies (see "HIIT Findings"). A lot of these studies found that subjects performing HIIT burned significantly more body fat—and in less time—than those who did steady-state cardio programs.
You should already be following a diet to get lean, and should therefore be aware of how much you’re eating. But to remove any guesswork, we’ll give you some numbers to hit for the week: Consume one gram of protein and 10–11 calories for every pound of your body weight; 20% of those daily calories should be from fat, and the remainder from carbs. (Remember to first subtract the protein calories you’re also eating from the total allowed before you calculate the number of carbs.)
That’s because it theoretically causes a mild ketosis (yep, the basis of the keto diet), which is a fat-burning state that should make you feel less hungry. The key in being successful with a low-carb diet (especially if you’re used to a more high-carb lifestyle) is to compensate for those lost carbs with protein-rich foods, says Dr. Cheskin. That way, your volume of food stays the same, but you’re doing it healthfully rather than in a way that exacerbates your weight gain.
The researchers hypothesize that participants who abstained from animal products dropped significantly more pounds since plant-based foods include loads of filling fiber and slow-to-digest complex carbs. Though more research is needed to confirm these results, the study authors write, "Vegetarian diets appeared to have significant benefits on weight reduction compared to non-vegetarian diets."
Good point: Even if a weight or body fat percentage is achievable, at a certain point, the investment required to make it happen or sustain it just isn’t worth it, Moore says. And as Albers explains, the ultimate goals are to have energy, be healthy, be able to lead the life you want, and feel that your healthy habits add to, rather than take away from, the quality of your life.
Two weeks doesn’t give you much time to trigger noticeable changes in your body. To negate the time factor, you’ll be condensing the work schedule. Over the next 14 days, you’ll put in 12 total workouts, with two rest days built in. The increased frequency of workouts will up the number of calories you’re burning over the course of the program. By keeping repair and recovery constant between workouts, you’ll have your metabolism working overtime to keep up. This type of schedule is not sustainable in the long term, but you’ll find that your body can do almost anything for a two-week block, often with positive results.
2. Decline Bench Sit Up Ceiling Touches: This great exercise works on your shoulder, abs and lower back. Sit on the bench with the weight on your lap. As you move backwards, lock your arms and raise the weight above your body. Touch your back to the bench and use your abs to sit up. As you sit up you should keep your arms and weight pointed to the ceiling.
3. Doing Bicycles not only help to melt belly fat it also works on the muscles of your upper body. For this you have to lie on your back and raise your legs at 90 degree, then bend your legs to 90 degree and hold it. Keep your hands under your head and slowly raise your head and shoulder off the ground. Now with a fast movement bring your right elbow to your left knee and extend your right leg in the front. You have to switch sides fast to create the cycling effect. Use your core muscles to keep your head and shoulder above the ground throughout the exercise. Do 20 repetitions and add 10 as you become stronger.
If you’ve got weight to lose and you want it gone fast, try swapping out your usual proteins in favor of fish. Not only is fish lower in calories than an equivalent amount of beef or chicken, a study published in Obesity reveals study subjects who added omega-3 fatty acids, like those found in fish, to their diets shed more weight and had an easier time keeping it off than those who skipped them.
Build muscle. Muscle burns more calories than fat. So adding strength training to your exercise routine can help you reach your weight loss goals as well as give you a toned bod. And weights are not the only way to go: Try resistance bands, pilates, or push-ups to get strong. A good, well-balanced fitness routine includes aerobic workouts, strength training, and flexibility exercises.
It’s called a beer belly for a reason! Alcohol consumption has long been associated with abdominal obesity and can easily derail your fat-loss efforts. Alcohol is not only high in calories, but it’s the body’s preferred fuel, so when you drink it, the other macronutrients in your food will be sent into storage (aka your belly, or possibly your thighs or butt). Alcohol is also notorious for lowering your self-control and inhibitions, so you can easily end up eating and drinking too much. Check out these home remedies that help you lose belly fat.
“Do what works for you,” Langer says. “And if something doesn’t, change it. There’s a million other ways to go about it. There are no absolutes in nutrition.” Case in point: In a 2018 JAMA study, when more 600 adults who were classified as overweight followed a low-fat or low-carb eating plan over the course of 12 months, everyone lost about the same amount of weight.
The final possible culprit behind stubborn weight issues may be the stress hormone, cortisol. Too much cortisol will increase hunger levels, bringing along subsequent weight gain. The most common cause of elevated cortisol is chronic stress and lack of sleep (see tip #10), or cortisone medication (tip #9). It’s a good idea to try your best to do something about this.
2. Sweep: Start with basic abs tuck (standing crunch). For that you have to lift one knee using the abs, and bend the other knee to sit slightly on the ground. Bring the rib cage to the bellybutton so that the spine is in C-curve position. Simultaneously, squeeze the oblique on one side to crunch while reaching down for the opposite foot. Do 10 repetitions for each side, then do 10 again (total of 20, alternating after 10).
To encourage ketone production, the amount of insulin in your bloodstream must be low. The lower your insulin, the higher your ketone production. And when you have a well-controlled, sufficiently large amount of ketones in your blood, it’s basically proof that your insulin is very low – and therefore, that you’re enjoying the maximum effect of your low-carbohydrate diet. That’s what’s called optimal ketosis.
The scale is not necessarily your friend. You may want to lose fat – but the scale measures muscles, bone and internal organs as well. Gaining muscle is a good thing. Thus weight or BMI are imperfect ways to measure your progress. This is especially true if you’re just coming off a long period of semi-starvation (calorie counting), as your body may want to restore lost muscles etc. Starting weight training and gaining muscle can also hide your fat loss.
Thing is, there’s no reason you shouldn’t be in on the secret, too. Whether you’re planning a last-minute vacation, or auditioning for latest action movie there’s a method you can follow to get as lean and hard as possible, so your muscles look like they’ve been shrink-wrapped by your skin. Follow these seven steps to get “the body” for your big moment.
Watching that extra junk around your trunk turn your body into a full-blown Buddha belly puts you at an increased risk for heart disease, diabetes, and early death. Luckily, losing the weight doesn’t have to take forever; with these 22 belly fat-fighting tips, you can shave two inches off your waistline in as little as two weeks. Think your age will stand in the way of your weight loss? The 20 Ways to Lose Your Belly When You’re Older will help folks of any age get on track to their best body ever.