There's a reason poop is being talked about so much these days — when there's problems with it, it's an easy tip-off that something's not quite right with your insides. But most people don't realize that constipation leads to weight gain, so they never consider it to be the culprit behind those tighter-fitting jeans. "If you're constantly constipated, then it likely means you're on a poor diet that can also make you overweight, or you lack important nutrients that help keep things moving," explains Vincent Pedre, M.D., author of Happy Gut. Besides drinking plenty of water throughout the day (don't guzzle it down in one meal, as that can slow down digestion), Pedre says to eat plenty of fiber-rich legumes like yellow beans and lentils to keep your stool moving. And don't worry about bloat or gas — soaking beans overnight nixes that problem.
A 2012 study in the Journal of Functional Foods found that people who drank one and a half cups of green tea enriched with a total of 609 milligrams of catechins (a group of antioxidants that have been shown to help burn fat cells) every day for 12 weeks lost almost 16 times as much visceral fat as those who consumed green tea without the added antioxidants. To achieve similar results with store-bought green tea, you’ll need to brew two to four cups daily (many varieties can contain 160 to 470 milligrams of catechins per cup).
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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.
"With all the different tips out there, it can be tricky to understand exactly which exercises work the best. HIIT is great for fat burning and will get your heart rate up, but I’d also recommend including strength (resistance) exercises too. Try lifting weights, using resistance bands or using the weight machines at the gym as these will increase your metabolism to help with weight loss, and increase your muscle strength. It’s important to mix-up your whole-body workouts so you don’t get bored."
You don’t need to dole out big bucks for specialized workout classes or equipment when your two greatest fat burners are with you at all times—yes, your legs. “Running is one of those workouts that you can do anywhere. All you need to do is go outside—you don’t need equipment. At an average pace you can burn up to 600 calories per hour. Of course the more intense and the faster you run the more calories you’ll burn. Depending upon pace you can burn up to 1,000 calories per hour. You can incorporate intervals of walking, jogging, and running [to not only ease into your run, but also to bump up the calorie burn]. You can also choose to go up hills or do sprints. Going out in the heat you also burn more calories. “I would definitely incorporate running as a great workout to burn belly fat,” says White.
You know that choosing the right types of fats is key, and here's why: Unhealthy fats, found in processed foods, meats, and cheeses, feed the type of bacteria that spark inflammation and cue your body to store fat, says Lipman. But healthy fats high in omega 3s and 6s — like those in avocado, nuts, olive oil, and salmon — do the opposite. They provide long-burning energy by regulating how quickly glucose enters your cells, keeping hunger at bay. Top a sandwich with mashed avocado, or make a summery side salad with chopped avocado, cherry tomatoes, basil, and lemon juice.
You hate 'em anyway, so…you're welcome. Experts say that isolated abdominal exercises, like crunches, are a waste of time (kind of like these moves). "It's better to try ones that strengthen your core while burning more total calories," says Katy Bowman, a biomechanist and author of Diastasis Recti: The Whole Body Solution to Abdominal Weakness and Separation. Because if you're only strengthening the muscles on the top layer of your stomach — which is all a crunch targets — your stomach may end up looking thicker. Instead, try hanging from a tree branch the next time you take the kids to the park, and keep your stomach tight while you dangle. Or play with the kids, daring them to roll like a log without using their arms or legs, and see who gets across the living room fastest. Not only will you get in a mini workout, but you'll also have fun bonding time with them, too.
If antioxidants are the good guys of gut health, trans fats are the supervillains. These sneaky fats actively contribute to your wobbly waist – not just by adding new fat, but by moving fat from other areas of your body to your belly. During a six-year study at Wake Forest University, monkeys that were fed an 8 per cent trans fat diet had 33 per cent more belly fat than monkeys that were fed an 8 per cent monounsaturated fat diet.
Sientz, C. A., Aiken, L. B., Hournard, J. A., Bales, C. W., Johnson, J. L., Tanner, C. J., … Kraus, W. E. (2005, October 1). Inactivity, exercise, and visceral fat, STRRIDE: A randomized, controlled study of exercise intensity and amount [Abstract]. Journal of Applied Physiology, 99(4), 1613–1618. Retrieved from http://jap.physiology.org/content/99/4/1613.short
It seems counterintuitive to feed the microbiome foods with antimicrobial properties, but studies show that garlic only goes after bad, inflammation-causing bacteria while leaving good bacteria intact. It's also rich in inulin, the fiber that helps the body digest food more efficiently and steadies blood sugar. Add fresh chopped garlic to tomato-mozzarella salads and stir-fries, or sprinkle garlic powder onto meats and fish before grilling.
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.
There’s one thing to like about visceral fat: It yields fairly easily to aerobic exercise. Vaporizing calories via running, biking, swimming—anything that gets your heart rate up—is an effective way to whittle your middle. In fact, one 2011 study from Duke University Medical Center, published in the American Journal of Physiology, found the sweet spot: Jogging the equivalent of 12 miles a week was even more effective in reducing visceral fat than resistance training three times per week. However, both types of exercise were beneficial when it came to belly fat, the researchers say. (Don’t have time to hit the gym? Try these fun at-home cardio workouts if you’re in a pinch.)
Prioritise lean protein like beef, turkey, eggs, fish, chicken, and tofu. In a study published in the International Journal of Obesity, participants were either assigned a 12 per cent or 25 per cent protein diet. While the first group lost 11 pounds on average, the high-protein participants shedded around 20 pounds and ditched twice as much belly fat as the low-protein subjects.
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.
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.
"A study published in study published in Nutrition Journal linked calcium and vitamin D supplementation over 12 weeks with belly fat reduction in obese and overweight college students," says Amidor. "These participants also lowered their calories during this time frame. Although the study was done with supplements, milk is brimming with both calcium and vitamin D, and can be part of a healthy weight loss plan."
A little garlic in your meals could mean a lot less weight around your middle. The results of a Korean study found that mice given a high-fat diet supplemented with garlic lost significantly more weight and abdominal fat than those who just ate fatty foods. Even better, they also improved their liver health, making it easier to stay healthy and burn off that excess fat in the long term. For more flavorful ways to make your food more enjoyable, turn to the 20 Spicy Recipes That Fire Up Your Metabolism and watch those pounds melt away.
"One of the hardest parts of losing weight is maintaining the lifestyle changes you’ve made. It’s difficult to stay motivated all the time, especially if you’ve slipped up along the way. But don’t let this affect your end goal. If you’re feeling particularly unmotivated, ask a friend to join you for your workout and then afterwards cook something healthy for dinner together."
Unfortunately, some women are just more prone to carrying weight in their middle instead of their hips and thighs. Sometimes, it’s genetics—maybe your mother was more apple-shaped. Belly fat can also increase around menopause, or for women who have polycystic ovary syndrome (PCOS). Even certain lifestyle habits, from lack of sleep to stress, can make your belly grow. To lose belly fat, talking with a doctor about what other factors may be affecting your weight gain can be a good place to start. From there, you can craft a belly fat busting routine.
Keeping a toothbrush handy can do more than polish up that smile (and counter the effects of all that belly-slimming garlic); brushing your teeth throughout the day can also help you ditch that belly fat fast. A study conducted a sample of over 14,000 participants found that brushing after every meal was linked to lower weight. That minty toothpaste flavor not only clashes with virtually every food, brushing may also trigger a Pavlovian response that tells your brain the kitchen’s closed.
Here's something else most people probably don't know: Fidgeting is good for you. It's considered a nonexercise physical activity, and it's an important way to burn energy. You get more health benefits if, in addition to exercising, you are a more fidgety, more active person the rest of the day. This means gesturing while you're talking, tapping your foot, just moving around.
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Women who wake up and go to bed at the same time each day have lower levels of body fat, according to a study of more than 300 women from Brigham Young University in Utah. Chaotic sleep habits cause your internal clock to go haywire, which in turn causes your body to secrete fat-storing hormones like cortisol. The sweet spot? Try not to stray an hour from your usual sleep pattern, the study authors say. More than a 90-minute difference in sleep and wake times were linked to more body fat. (Tossing and turning? Check out these 100 tips to sleep better every night.)
Midlife. Midsection. You’re getting older and it’s getting … bigger, softer, flubbier. Why? You think you’re eating right, and you’re just as active as you've been for years. It’s almost seems like there are outside forces conspiring to make your trim waistline a thing of the past. The good news is, nothing’s out to get you. The bad news is, there are multiple internal forces at work that make busting belly fat far more difficult than you’d ever imagined.
Think of green tea as your fat-melting, metabolism-fueling cocktail. Especially when swapped for other calorie-rich caffeinated beverages like your morning latte, green tea can boost your fat-burn efforts because it’s low in calories and rich in antioxidants. This brew contains certain antioxidants called catechins, which have been found to rev up metabolism and encourage the breakdown of fat cells—particularly belly fat. Researchers from Penn State’s College of Agricultural Sciences suggest that consuming decaffeinated green tea in conjunction with a balanced exercise regimen will increase weight-loss and fat-burning results rather than just sipping on the drink alone.
Almonds, peanuts, walnuts, pistachios — at GH, we're nuts about nuts! People who snack on nuts may have lower abdominal fat than those who munch on carb-based treats, according to a 2015 study in the Journal of the American Heart Association. Nuts are rich in monounsaturated fats, a heart-healthy (and more satisfying) pick than their grain-based counterparts.
You've heard it before, but it needs to be said again, as at least 70 percent of Americans aren't listening: "Staying up late may make you happy in the moment, but all that sleep you're skipping catches up to you in the form of extra fat around your middle," says Ilyse Schapiro, R.D., a certified nutritionist and co-author of Should I Scoop Out My Bagel? Yes, "me time" is important for your sanity, but "when you're lacking sleep, your body overproduces the appetite-stimulating hormone ghrelin, and under-produces leptin, which tells you when you're full." Getting proper shut-eye — the National Sleep Foundation says seven to nine hours is best, though it varies per person — truly stops unnecessary snacking when you wake up the next day.