Manage the stress at home or at work as best as you can. When confronted with a stressful “fight or flight” situation, our brain releases a stress hormone called cortisol that jolts your insulin Reduce stress through stress management techniques such as yoga and meditation to avoid these drops in blood sugar that can bring on the cravings for sugary or fatty foods.
3. Exercise Ball Crunch: This is one of the most effective ways to strengthen and flatten abs.  Studies show this exercise is 40% more effective than regular ab crunches as it targets smaller muscles for flat toned abs including the oblique’s for a small waist and the outermost muscles that your typical ab crunch may miss.  To begin, lie down on the ball positioning it under the lower back.  Place arms behind your head.  Tighten your abs as you lift your torso off the ball while keeping the ball stable.  Lower back down and repeat 15 times with 1-3 sets.
If you're one of the 32 percent of Americans who want to lose belly fat for good, but have no idea what actually works anymore, you're not alone. A recent survey found that 76 percent of people didn't follow a diet or workout plan last year because, well, there seems to be a fad diet popping up every day and nobody knows what's what. So let's cut through the clutter — these are the 23 out-of-the-box strategies that are guaranteed to give you results. Pick the ones that work best for your lifestyle and say hello to your skinny jeans once more.
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It's tempting to hang out in front of the TV after a long day of work, but the longer you sit, the more you hurt your waistline. In a recent study, researchers found that for every hour and a half you spend sitting watching a show — or doing anything sedentary, for that matter — your belly fat can increase by 3 cubic cm. "Individuals in our study who watched a lot of television had a greater amount of fat in their abdomen, including the fat in and around their organs, as compared to those who reported watching little or no television," said lead author Kara Whitaker, Ph.D. So being sedentary might feel good in the moment, but it's not doing anything positive for your body in the long run.
Other Exercises – Ab exercises will also help reduce belly fat and help you keep that tummy tone as you lose the weight. We are a huge fan of core and ab exercises here at Lose Weight by Eating, and consider them the best exercise to lose belly fat. Not only to they help you tone up fast, they also strengthen your back, fix your posture (which makes you look thinner!) and help you lose belly fat!
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.
While it's true that 75 percent of the salt most people eat comes from processed foods and restaurant meals, not all salts are created equal. Pure, unrefined salts like Himalayan and Celtic sea salt have a much lower sodium count than its refined counterparts. Use it when you cook, which not only brings out the natural flavors in your dish (making you more satisfied and less likely to overeat), but also ups your mineral intake. Because unlike refined salt, which is 99 percent sodium and chloride, unrefined varieties also include elements like magnesium and calcium. Now, that doesn't mean you should go overboard, but it does give you the go-ahead to add a little something-something to your next meal.
1. The side plank exercise is the best way to reduce belly fat. There are only two points of contact with the floor which helps the core muscles to contract even harder. Lie on your side with your legs top of each other, rest on your lower forearm that is bent on the elbow. Force your upper body off the floor by using your forearm and place other hand on your hips. You should resemble a diagonal line from head to toe. After you lift your bodies just hold it for 30-60 seconds.
When Tufts University researchers studied the waistlines and diets of 459 people, they found that even in men of similar age and activity level, those who ate white bread frequently weighed more than those who didn’t. “The calories from white bread and refined grains just seem to settle at the waistline more than calories from other foods,” says Katherine Tucker, Ph.D., the study author.
Dieting and exercise go hand in hand. If you thought that only dieting will burn your belly fat, you are wrong. If you really want to lose weight, you need to include an hour of exercise in your daily routine for targeting and reducing belly fat. Here, we have compiled a list of 16 exercises that can help you reduce belly fat faster than you thought it would take:
They may not be totally mainstream yet, but there's good reason to incorporate marine gems like nori, hijiki, wakame, arame, and kombu into your regular diet. "With omega-3 fatty acids not found in other plant foods, sea vegetables (or seaweed) are inflammation fighting powerhouses," says St.John. "Omega-3 fatty acids are potent inflammation-fighters, so sea vegetables can enhance your body's ability to suppress inflammation and may lead to a flatter belly." Note: Store-bought seaweed snacks can pack a lot of sodium (which can contribute to bloat), so be sure to scan nutrition labels before purchasing.
You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time. In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.

“It can take 12 minutes or longer for the signal that you’ve started to eat to make its way to your brain,” says Mark S. Gold, M.D., of the McKnight Brain Institute at the University of Florida. Quick tips: Sip some water between every bite of food you eat, or at least eat more meals with friends or family members. You’ll be more likely to talk and therefore to eat more slowly.
Losing belly fat shouldn’t mean strict dieting or deprivation. “People often think that you have to eat certain foods or avoid certain foods [to lose weight] and in reality, it comes down to eating more of a balanced diet that is portion- and calorie-controlled,” says Zeratsky. “This allows your body to have enough energy to do what it wants to do while managing weight.”
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