Eating slowly will also help cinch your waist, too. Inhaling croissants while run-walking to work will do little to satiate you – not that you’ll do much digesting anyway, with all that cortisol flooding your system. Instead, by making time to eat and focusing on your food (that also means not scrolling through Instagram), you’ll wind up eating less and you’ll feel fuller for longer.
In addition to helping maintain heart health and keep inflammation levels under control, monounsaturated fatty acids, or MUFAs, may stop belly fat before it starts. Research in the journal Diabetes Care found that people who got roughly 25 percent of their total daily calories from MUFAs gained no visceral fat over the course of the study, while those who ate less MUFAs and more carbs added fat to their midsections. My favorite MUFA-rich food is olive oil because you can use it in so many meals (check out the belly-blasting breakfast I recommend), but avocados and nuts are other excellent sources. Pine nuts are particularly great because they also contain high levels of polyunsaturated fatty acids. These acids increase levels of two hormones that signal your brain when you’re full. Try snacking on one ounce of pine nuts (about the amount you can fit in a shot glass) 20 minutes before mealtime to avoid overeating.
Parsley has many, many health benefits, including reducing effects of diarrhoea, improving digestion, regulating the menstrual cycle and increasing the rate of urination, which means that more matter is expelled from the body, including more calories and thus reducing weight loss. The diuretic aspect of parsley juice also means that it detoxifies the body faster than other drinks, and acts as an appetite suppressant making you feel fuller than you are.
Stress wreaks havoc on every part of your body, and can lead to breakouts, joint pain, headaches, and yes, even excess belly fat. That’s because when you’re stressed, your body pumps out extra cortisol, that not-so-great hormone you keep hearing about. Studies show that cortisol not only spikes your appetite, but may also redistribute body fat to your belly area, according to a review published in the journal Obesity.
On the face of it, skipping meals seems like a path to losing weight — if you don’t eat as much, you’ll drop fat. But in practise, it doesn’t work out like that. A 2015 study from Ohio State University found that skipping meals messes up your metabolism and your hormones (specifically insulin), which results in an increased likelihood of abdominal weight gain. Researchers recommended eating several small meals throughout the day as opposed to one or two big ones.
When researchers in Brazil studied 13,000 people over a three-year period, they found that men with the highest levels of inflammatory agents in their body were also the most likely to gain weight. And periodontal disease, which is caused by poor oral health care, is one of the most common sources of inflammation. Brushing twice a day, flossing, and making regular trips to the dentist are the best ways to prevent the disease. Hate flossing? Studies show that a dose of Listerine may be just as effective at reducing levels of inflammatory bacteria within the mouth.
When it comes to losing belly fat, using any old oil just won't do. Medium-chain triglycerides (or MCTs), like coconut oil or avocado oil, are a unique form of fat that require less energy and enzymes to be digested. "And unlike other dietary fats, MCTs don't get stored as fat in the body; they get burned for energy," says Samit. Which means you get a faster metabolism and tons of energy to power-through your to-do list.
To get the most of this natural source of probiotics, seek out yogurts like those by Fage, Dannon, and Oikos, which contain lactobacillus. In a 24-week study published in the British Journal of Nutrition, women who consumed this type of probiotic lost twice as much weight as those who didn't regularly include it in their diets. Besides eating yogurt at breakfast, try using plain or Greek yogurt in chicken or salads in lieu of mayo or sour cream.
High-intensity interval training is high on every trainer’s list, and for good reason. “My No.1 pick for fat loss would be high-intensity interval training, just because you’re burning a lot of calories in a short amount of time. You’re getting more bang for your buck. I know a lot of guys that don’t have all day to work out in a gym, so when it comes to belly fat you have to focus on calorie burn and intense workouts,” says Jim White, owner of Jim White Fitness and Nutrition Studios in Virginia Beach. Think bootcamps, tabata, and series of burpees, box jumps, and sprints—those all do the trick. The best thing about HIIT is that it keeps your body working long after you leave the gym, burning calories and fat on your off hours via a phenomenon called excess post-exercise oxygen consumption, aka EPOC.
"Protein is great for fat loss. It helps build and preserve lean muscle tissue and can increase the amount of calories you burn. It’s also a great source of energy that helps you feel fuller for longer, so you’re less tempted to snack. Good sources include chicken breast, tuna, eggs, milk and chickpeas. And if you’re finding it difficult to avoid snacks that are high in carbohydrates, try substituting them for protein shakes or bars. Remember also to opt for the lean sources of protein because some sources can be high in saturated fat."
If we had a second referendum and remain won, but in 2 years time info came to light that we didn't know about, would we have a third referendum? Or how about a new referendum every time something new comes to light? Or even better, we actually enact the result of the first referendum and then after 40 years, we have another vote? Like we did after Heath's referendum.
Consider high-intensity interval training. Adding shorter, high-intensity workouts to your routine has been shown to burn fat. While the endurance you gain from running is great, it's not particularly helpful when it comes to burning fat, especially the more your body adjusts to your routine. During a high-intensity workout, you can't work out nearly as long, but mixing it in with your regular cardio routine will help blast away fat.
We now know that this type of fat, called visceral fat, is metabolically active and churns out stress hormones like cortisol and inflammatory substances called cytokines that affect you body’s production of insulin. The result is worse than just being generally overweight; you’re looking at increased risks of type 2 diabetes, high blood pressure, high cholesterol, heart disease, stroke, some cancers, and even dementia.
You know that friend who casually chats about the healthy meals she whips up for her fam like it's NBD? She's planning ahead, and you should be, too. "When you plan an entire week of dinner in advance, you're way less likely to go off course and indulge in foods that aren't good for you," says Salzman. (Her weekly dinner planner is a favorite for Elizabeth Berkley when she needs food-spo.) Science backs her up, as those who spend more time prepping food at home eat at least eight servings of fruit and 13 servings of veggies each week, while those who don't tend to eat only six servings of fruit and just under 11 servings of vegetables. So get into a routine and, after weekly grocery shopping, kick the kids out for playtime with Dad so you can knock out as much work ahead of time as possible — cleaning and slicing veggies, portioning out chicken breasts for each meal, etc. Come dinnertime, there'll be barely any work before food is on the table.
Whether you fill up using the K-cup version or make a batch in your slow cooker, Kellyann Petrucci, M.S., weight loss expert and author of Dr. Kellyann's Bone Broth Diet, says it's important to drink up if you want to lose weight. "Doctors now know that inflammation is one of the biggest culprits of weight gain, so anything with as much gelatin (or collagen) as bone broth will help soothe your gut and get it rebalanced," she says. How? After a bone has melted into a broth, it's loaded with powerful anti-inflammatory nutrients, she says. Not to mention it's in soup form, which studies show helps you cut down on portion sizes, and it's filling, so you're less likely to crave not-so-healthy snacks later.