Deutsch: Bauchfett loswerden, Italiano: Disfarti della Pancetta, Español: deshacerse de la grasa del vientre, Português: se Livrar da Gordura Abdominal, Français: se débarrasser de la graisse du ventre, Русский: избавиться от жира в нижней части живота, 中文: 摆脱下腹部脂肪, Nederlands: Vet van de onderbuik kwijtraken, Bahasa Indonesia: Menghilangkan Lemak Perut Bagian Bawah, Čeština: Jak se zbavit tuku ze spodní části břicha, ไทย: กำจัดไขมันหน้าท้อง, العربية: التخلُّص من دهون البطن السفلية, 한국어: 뱃살 빼는 법, Tiếng Việt: Giảm mỡ bụng dưới, 日本語: 下腹の脂肪を落とす
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.
In a 2012 study in the journal Obesity, subjects who increased their soluble fiber intake by 10 grams a day—the equivalent of two small apples, one cup of green peas, and one half-cup of pinto beans—reduced visceral fat by 3.7 percent after five years. Even more, participants who also engaged in moderate physical activity (exercising vigorously two to four times a week) experienced a 7.4 decrease in visceral fat over the same period of time.
Snack on portion-controlled fruit, seeds and nuts. One study found that snacking on 42g of almonds per day (instead of munching on something high-carb with equal calories) helped to reduce belly fat and improved cholesterol levels. “The high levels of fibre are proven to combat excess calorie consumption later in the day,” says registered dietitian Lucy Jones.
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.
Resist the urge to use a diet that promises quick results. Often they don't work, or they're so restrictive you can't handle them for more than a couple of days -- let alone a week. If you do stick to the plan, you may very well see a drop in pounds -- but it's not from a substantial amount of fat; it's mostly from water. A quick-fix diet teaches you nothing about sensible eating that will help you manage your belly fat and health forever. You'll likely gain all the weight back as soon as you resume your normal eating habits.
It's never been a better time to jump on the kimchi and kombucha bandwagon. Gut bacteria has been a hot topic lately, and in a recent study, researchers found it plays a major role in your body mass index (BMI). Luckily, it's easy adding the good bacteria — AKA probiotics — into your diet to help get rid of belly fat: Fermented foods (think: tempeh, miso, and kefir) are more popular than ever, and you can pick them up at any grocery store.
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.
Fat may have once been villainized as making us pack on the pounds, but the Mediterranean Diet, nutritionist guidelines, and a wide body of research (like this study!) are working to banish fat's former rep. Such is the case bolstered by coconut oil: "Research shows that coconut oil doesn't negatively impact blood lipid levels like once believed and that it may even help to promote a reduction in stomach fat. The belly fat-fighting properties of coconut oil stem from the amount of medium chain triglycerides contained which are metabolized quickly and therefore stand less of a chance to be stored as adipose," says St. John. Simply put: The kind of fats coconut oil contains won't turn into fatty deposits stored in your body.
Repeat after us: It’s time to start eating clean. She recommends a combination of veggies, fruit, whole grains, nuts, seeds, beans, low-fat dairy and lean protein like poultry, eggs and fish for a dose of omega-3 fatty acids. And drop the added sugar while you’re at it. “Studies show that when you have a diet rich in whole grains — and calorie-controlled — that you can reduce the belly fat,” she says. But remember to watch your portions, too. “A lot of people eat very healthy and don’t eat junk, but their portions are too large.”
The number one reason it’s so hard to lose belly fat: hormones. With menopause comes a drop in estrogen; this decrease alters where the body stores fat, making women more prone to gaining visceral belly fat. Other hormonal imbalances during this time can leave the body feeling hungry, even after eating. Sleep disturbances, common in perimenopause and menopause, are associated with decreased levels of leptin (an appetite suppressant) and increased levels of ghrelin (an appetite stimulant).
If you're on a paleo diet, be careful: There's a chance you might getting too much protein, according to Melina Jampolis, M.D., author of The Doctor On Demand Diet. The average woman only needs around 46 grams per day, and a diet high in meat and meat products could cause excess protein to be stored as belly fat. Plus, too much meat can cause problems with inflammation and digestion due to all the hormones and antibiotics it contains.
Grains get a bad rap when it comes to weight loss, but that's because refined grains (read: processed foods!) are linked to wider waists. 100% whole grains are bloat-busting superstars, however, as they're packed with minerals and de-puff by counter-balancing salt. Stick to brown rice, quinoa, wheat, barley, millet, farro, sorghum, and amaranth for the biggest benefits.
If you're trying to get rid of stubborn belly fat, you might wonder whether running is the solution. Unfortunately, while running is a great way to burn calories and lose overall weight, it's not a guaranteed way to lose your spare tire, belly, pooch, or whatever else you want to not-so-affectionately call it. It's also true that you won't lose fat from your abdominal area just by targeting your abs with crunches or other abdominal exercises.
The number one reason it’s so hard to lose belly fat: hormones. With menopause comes a drop in estrogen; this decrease alters where the body stores fat, making women more prone to gaining visceral belly fat. Other hormonal imbalances during this time can leave the body feeling hungry, even after eating. Sleep disturbances, common in perimenopause and menopause, are associated with decreased levels of leptin (an appetite suppressant) and increased levels of ghrelin (an appetite stimulant).
But again, there are very few solid studies that deem apple cider vinegar as a magical weight loss elixir. The drink can, however, be a decent addition to your routine if you’re already eating healthy and exercising frequently. Some research shows that people who sip on ACV may experience smaller blood sugar spikes after they eat, which can help you manage cravings. If you can stand the taste and want to try it, just be sure to dilute a tablespoon or two in 8 ounces of water, since ACV has a high acidity that can burn your throat and damage your teeth.

The popular "flat belly diets"embrace much of the wisdom found in eating a Mediterranean diet, which helps everything from brain health to hearth health. The basic premise for both diets is eat foods rich in monosaturated fatty acids (MUFA) that may help reduce your belly fat storage. MUFA-rich foods include olive oil, nuts and seeds, avocodos, and fish. Eating yogurt regularly has also been found to be helpful in reducing belly 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.
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.
So it’s not uncommon for people to carry excessive amounts of fat (that we can’t see) around their vital organs despite not appearing to be overweight at all. These people have a phenomenon known as “skinny fat.” Skinny fat refers to someone who’s weight outwardly looks trim for their height, but have high levels of visceral fat inside and are susceptible to the same health problems as someone who is overweight such as high cholesterol or hypertension.
A 2015 study from Brown University found that you’re likely to have less belly fat if you have a high degree of “dispositional mindfulness” — where you’re naturally inclined to pay attention to your present thoughts and feelings. The researchers speculated that this kind of “everyday mindfulness” helps overcome the instinct to stock up on calories, which are not in short supply to use modern humans.

Subcutaneous fat is that pinchable, soft-belly layer of body fat in your stomach area. The subcutaneous tissue layer lies directly under the skin and is vital to protecting the muscles and bones whenever we fall or our bodies hit something. The subcutaneous layer is also a passageway for blood vessels and nerves to travel from the skin’s dermis level to the muscles.

Repeat after us: It’s time to start eating clean. She recommends a combination of veggies, fruit, whole grains, nuts, seeds, beans, low-fat dairy and lean protein like poultry, eggs and fish for a dose of omega-3 fatty acids. And drop the added sugar while you’re at it. “Studies show that when you have a diet rich in whole grains — and calorie-controlled — that you can reduce the belly fat,” she says. But remember to watch your portions, too. “A lot of people eat very healthy and don’t eat junk, but their portions are too large.”
What’s more, your body digests protein more slowly than carbs, so it keeps you feeling fuller longer and zaps your need to needlessly snack. “During weight loss, you want more protein—to prevent hunger, enhance satiety, and minimize muscle loss, as long as there’s some degree of physical activity,” Tom Rifai, MD, regional medical director of metabolic health and weight management for the Henry Ford Health System in Detroit told Prevention.
Visceral fat is the hard body layer of fat that lies deep within our abdominal cavity and surrounds a number of internal organs such as the lungs, heart, intestines, liver, and pancreas. Visceral fat produces an inflammatory substance called cytokines that can damage these organs. Too much visceral fat can contribute to many health problems such as glucose intolerance, hypertension, coronary artery disease and type 2 diabetes.

We're not talking about extra pounds of stomach fat here. We're talking about the temporary abdominal distention that plagues most everyone from time to time. Michael Jensen, MD, an endocrinologist and obesity researcher at Mayo Clinic, says unless your stomach bloating is caused by a medical condition such as liver or heart disease, the only real cause is intestinal gas - not "water weight."


Canned tuna could be your solution to a flatter belly — and it'll only cost you around 80 cents a pop. "Canned tuna — as well as other fish — is an excellent source of omega-3 fatty acids," Taub-Dix days. "Besides promoting heart health, omega-3s help you ditch pounds by keeping you feeling satisfied while repairing and replenishing muscles." Win-win, much? Instead of making tuna salad with fatty mayo, try Greek yogurt instead. The mix makes the perfect filling for a healthy lettuce wrap or stuffed into an avocado half.

Tight deadlines, bills, your kids—whatever your source of stress, having too much of it may make it harder for you to drop unwanted pounds, especially from your middle. And it's not just because you tend to reach for high-fat, high-calorie fare when you're stressed, though that's part of it. It's also due to the stress hormone cortisol, which may increase the amount of fat your body clings to and enlarge your fat cells. Higher levels of cortisol have been linked to more visceral fat.

So it’s not uncommon for people to carry excessive amounts of fat (that we can’t see) around their vital organs despite not appearing to be overweight at all. These people have a phenomenon known as “skinny fat.” Skinny fat refers to someone who’s weight outwardly looks trim for their height, but have high levels of visceral fat inside and are susceptible to the same health problems as someone who is overweight such as high cholesterol or hypertension.

Routinely squeaking by on five hours or less per night increases visceral fat levels, according to a 2010 Wake Forest University study. What’s more, after analyzing 28 different studies, UK researchers found that people who slept 5.5 hours or less per night ate an extra 385 calories the day after compared to those who snoozed for at least 7 to 12 hours. On top of that, they preferred to munch on fatty foods full of empty calories, like chips.


Luckily, exercise can help spur things along when it comes to that pesky stomach fat. “Visceral fat responds well when… [you] start exercising and watching your calories and what you eat,” Harris-Pincus says. And while endless crunches aren’t your ticket to a flat stomach, it is still important to train your ab muscles. “Everything radiates from the center of your body – your balance, your posture, your functional movement,” says Joe Ardito, founder of Fit Crush NYC. “You can perform better when you have a strong core.”
Eating foods that seem to target belly fat is just a starter strategy for getting rid of that gut. You'll see better, faster results if you exercise, too. In fact, just being more active in general helps. In one study of office workers, just standing up more often helped melt 1½ inches from people's waists. It doesn't take much—just a few extra hours a week of exercise may produce results. Learn how 3 extra hours of exercise per week affected belly size in a recent study.
Limit foods high in refined carbohydrates and refined sugar (white bread, white pasta, white rice), and replace them with high fibre ‘complex carbs’ – think: whole grains, brown rice, sweet potato, oats, beans and pulses. Fill your boots with as many vegetables as possible – they’re low calorie, high in micronutrients, and the fibre in them will keep you full.
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.
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