Keep a food diary. Write down everything you eat and drink to keep track of how many calories you're taking in and figure out what bad habits you need to correct. You'll be much less likely to go overboard if you know you have to write it down. You can also use a food tracking app if you prefer, which may make the process a bit easier since most apps calculate the nutrition values for you.
People with chronically high levels of the stress hormone cortisol tend to carry excess visceral fat. Foods that are high on the glycemic index (GI), which uses a ranking system of 0 to 100, cause more rapid spikes in your blood sugar, in turn triggering the release of cortisol when glucose levels crash. The constant up and down of your blood sugar levels can also lead to insulin resistance — the first step on the road to type 2 diabetes. To help keep cortisol levels stable, choose low-GI foods (with a rating of 55 or less) like beans, lentils, and chickpeas, instead of high-GI options like white rice and potatoes. To find the GI rating of your foods, use the University of Sydney’s database at glycemicindex.com.
Some people can lose more than 2 pounds in a week with a dedicated fitness program and serious dietary restrictions.The time and effort required to lose weight that quickly is grueling and usually unsustainable, though. Even if you can lose a notable amount of weight in a week, a lot of it will be water weight -- not true belly fat. Weight you lose quickly is likely to be regained quickly too.
Belly fat is something that makes you look really bad and it is also very unhealthy. A sedentary lifestyle and wrong food choices are responsible for belly fat. However, not to worry, you can always do some core strengthening exercises to get the desired washboard abs. Here are some expert tips to show you the way to shed those extra pounds from your belly.
The most important thing you need to do is to program yourself mentally. Don't use a scale to measure your progress. If you work out with weights, you may gain a few pounds while losing inches around the waist. Instead, use that pair of jeans that you want to fit into again, or a pair that fits you now. You'll see a slight change every few weeks, and that should give you confidence.
While it’s often assumed that bread is off-limits when you’re trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help out carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains. The results of a study published in Nutrition & Metabolism reveal that found that pre-diabetic study subjects whose diets were supplemented with inulin shaved off more belly fat and total weight than those whose meal plans didn’t pack this healthy prebiotic fiber.
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
Your diet should contain an absurd number of veggies if you’re looking to melt fat away—broccoli being one of them. “When it comes to vegetables, which are very important, I would definitely throw broccoli as No.1,” says White. Broccoli is low in calories and high in fiber, which means it’s going to fill you up, keep you full, and stop any unnecessary craving-driven eating later. One cup of the green stuff contains close to 3g of fiber for a measly 30 calories. It’s also an excellent source of iron, calcium, and vitamin C, which will encourage greater blood flow to the muscles, support healthy bones, and increase immunity.
The fact of the matter is battling the bulge takes different strategies and approaches depending upon your genetics, your metabolism, your willpower, etc. What works for your buddy won’t necessarily be your be-all and end-all solution. To simplify things, we compiled plenty of tips to help rev your metabolism, lose your love handles, and unsheathe your abs. You’ll have to do some trial and error to deduce which ones work best for you (hey, losing weight is hard work). But if you put in the work (aka incorporate a few of these tips each week), you’ll be well on your way to a smaller waistline. Who said your glory days were in the past?
Having a hearty bowl of oatmeal for breakfast isn't just delicious, it's great for your waistline. "The whole grains not only absorb water to make you feel more full, but they're also high in soluble fiber to keep you feeling satisfied for long periods of time," says Bonnie Taub-Dix, R.D.N., creator of BetterThanDieting.com and author of Read It Before You Eat It. To really prevent any trips to the vending machine between meals, Taub-Dix recommends adding a spoonful of nut butter to your oats.
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).
Add resistance training. A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests that combining cardiovascular (aerobic) exercise with resistance training is more effective than cardiovascular training alone in getting rid of abdominal fat. You can do resistance training with free weights, exercise machines or resistance bands and it may also be useful to train from unstable positions due to increased muscle activity.
You know you're supposed to eat more protein to lose weight, but you might not know exactly why. Well, it actually has to do with how your body handles insulin. "Your body starts to produce more insulin as you age, since your muscle and fat cells aren't responding to it properly," explains Louis Aronne, M.D., director of the obesity clinic at Cornell University.