There’s a reason people are obsessed with apple cider vinegar for weight loss. Some research shows that it may have very modest weight loss benefits. For instance, in one 2009 study, researchers had 144 obese adults drink a placebo or 1 to 2 tablespoons of apple cider vinegar (ACV) daily for 3 months. They found that people who downed 2 tablespoons lost nearly 4 pounds, while those who sipped on 1 tablespoon dropped 2.5 pounds. The placebo drinkers? They actually experienced a small weight gain.
Leafy Greens – Help you feel satisfied longer, boost your metabolism and turn off your hunger receptors. You will eat less and lose more belly fat just by increasing your leafy greens! They’re low in calories and high in fiber, making them the perfect weight loss food. Not a fan? Try one of our yummy green smoothies. Examples include spinach, romaine lettuce, kale, bok choy, arugula, chard, and mustard greens.
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.
"A study published in the International Journal of Obesity compared weight loss after an egg breakfast compared to a bagel breakfast containing similar calories," explains Toby Amidor, R.D., author of The Greek Yogurt Kitchen. "Results founds that participants who consumed two eggs in their breakfast while following a lower-calorie diet lost 65 percent more weight and reduced their waist circumference by 34 percent compared with those who were on a similar calorie bagel breakfast." Eggs are also a great source of protein, which works to keep hunger at bay and curb overeating.
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.
A close contender for top place as one of the best fat-busting foods is asparagus, according to White. “Asparagus is a natural diuretic, and is also loaded with vitamins. Per one cup cooked it’s only 25 calories, but thanks to the fiber it will fill you up. You can grill it or steam it (steaming will probably be the cleanest way to prepare it), you can boil it or even microwave it. I’ve even seen people eat it raw. You can throw olive oil on it and saute it. There are a lot of different options here. You just want to stay away from the butter,” says White. Due to the diuretic properties of asparagus, you may see more immediate reductions in stomach bloating, reducing your pounch’s appearance while you work over time to really tighten it up.
We also love yoga, hula-hooping (yep, great for the abs) and the good standby “Abs of Steel” videos, and trust me the outfits in the 1990’s video will increase the cardio aspect just from laughter alone! There are also a slew of videos online, find one you love and can stick to every few days and you’ll be toning as you shed the unwanted belly fat.
If you have a big-time sweet tooth, grabbing a grapefruit could help cut back on calories from late-night treats. "The interesting thing about grapefruit, and citrus fruits in general, is that they provide an intense, satisfying flavor that rarely gets chanced by sweets," Taub-Dix says. "A grapefruit or citrus fruit after dinner could keep you from reaching for a sweet dessert." Yeah, that's right: a 52-calorie grapefruit can satisfy just as much as a 400-calorie piece of chocolate cake. Sorry, brain, but you just got played.
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.
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.
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!
While probiotics encourage the growth of good bacteria, prebiotics feed the ones you already have. When you eat prebiotic foods like onions and leeks, they produce butyrate, a metabolic wonder drug that improves insulin sensitivity and increases the amount of fat you burn, says Rafael Kellman, M.D., author of The Microbiome Diet. Now that it's summer, pop either on the grill to bring out their sweetness. Drizzle with olive oil, salt, and pepper and cook until golden.
Can You Tone Your Stomach in a Week? Can You Get Abs in a Week? How to Deal With Gas on a New Vegetarian Diet How to Lose a Muffin Top & Belly Fat Fast Fastest Way to Lose Belly Fat & Love Handles Is There a Waist Trimmer Exercise? How to Get Rid Of Omentum Fat How to Get Rid of Belly Fat that Won't Go Away? On Average, How Long Does It Take to Lose Belly Fat? Fastest Way to Lose 35 Pounds How to Naturally Lose Belly Fat in One Week Will I Lose Weight by Walking 1.5 Miles a Day? How to Do the Cleansing Diet for One Week How to Cook Steamed Rice in a Crock-Pot How do I Stop a Smoking Cough? How to Lose 4 Lbs in a Week & Diet Plans How to Get Rid of Nasal & Throat Congestion Can You Burn Belly Fat in 10 Days? The Best Ways to Lose Weight & Get in Shape in 50 Days Can Walking for 5 Hours Make You Lose Weight?
Also known as branch chain amino acids. BCAAs are three amino acids known as Leucine, Valine and Iso-Leucine. They help prevent muscle breakdown and can be bought as yummy flavoured powders to use in place as sports drinks. Drink them during your workout instead of water as they will help you tone up as you lose that belly and may even help in the formation of abdominal muscle.
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.
Ginger has widely-known medicinal properties but a study published in the Annals of the New York Academy of Sciences revealed it also works effectively against obesity. Drinking ginger tea before bedtime also helps the body absorb nutrients better. Additionally, it aids in food digestion and alleviates stomach discomfort (especially if you’ve had a bad meal a few hours before going to bed).
Thanks to the hormone estrogen, the female body likes to hold on to fat, too. A study in Obesity Reviews shows that women store fat more efficiently than men in an effort to prepare the body for pregnancy. But while it seems like women may have drawn the short-end of the stick, the stereotypical pear-shape is actually considered healthier than boasting a beer gut, because belly fat is a red flag when it comes to your health. “Visceral fat is associated with increased risk of diabetes, high blood pressure and metabolic syndrome,” says Harris-Pincus.
2. Cherries: Studies show that regular intake of cherries helps in lowering symptoms of CVD and metabolic syndrome. Metabolic syndrome increases the risk of belly fat accumulation as well as the risk of heart diseases and diabetes.3. Watermelon: Water melon is the perfect food to cut body fat. It contains 91percent water and acts like a diuretic (that promotes the production of urine), keeps you feel full for longer and helps in clearing water retention.
One easy way to find out if you’re carrying too much abdominal fat is to wrap a measuring tape around your body at the top of your hipbones. If your number is more than 35 inches, it may be time to take action. The good news: Getting rid of belly fat is simpler than you might think. With the right plan, it’s actually easier to lose than stubborn lower-body fat or the seemingly impossible to tone back-of-the-arm flab. Stick to these diet and exercise guidelines, and you’ll be slimmer — and healthier — by summer.
"This is where it's called visceral fat, which is in and around our organs -- whereas the fat present all over our body under our skin is subcutaneous fat. When there's high amounts of visceral fat, it increases the risk of developing those diseases like metabolic syndrome and heart disease. Being aware of, and managing, this is incredibly important."
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.
We all have an Achilles heel: the one food or meal that we can't seem to help digging into. But Mark Mincolla, Ph.D., nutrition expert and author of The Whole Health Diet, recommends taking the time to visualize that food multiple times throughout the day, as research shows doing so makes you actually want it less. When that theory was put to the test, scientists found that those who repeatedly imagined their guilty-pleasure foods reduced their calorie consumption of that food by as much as 50 percent. And it wasn't because they found it to be less desirable — if you love pizza, you love pizza — but rather because they just didn't feel like eating it when given the option because they had already thought about it so much. Reverse psychology, much?