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).
Quite possibly the king of good carbs, quinoa is one of those foods that is incredibly versatile and boasts an impressive nutritional profile. “Quinoa is almost a complete meal—it has your protein, being one of the highest-protein ancient grains—and it has your healthy carbohydrates. It’s very nutrient dense and very versatile—you can add more protein to it or healthy sources of fat like pumpkin seeds and oils. We need carbohydrates in our body (like quinoa), and a lot of people are afraid to eat them. Quinoa is a slow-digesting carbohydrate, and it’s not high glycemic, so it won’t cause an insulin response like eating straight sugar would,” says White. Carbohydrates give your body energy and help carry you through tough workouts. Quinoa in particular contains all the essential amino acids needed to support muscle development and encourage fat loss. By swapping nutrition-lacking carbs like white rice or pasta for quinoa, you’ll boost your fat burn.
2. Boxing: I let my clients do boxing as I feel that it’s a great way to pump up your heart rate and increase sweating. Higher the heart rate the more calories they’ll be burning. Usually I instruct my clients to do one minute of punches or combinations usually on boxing pads but can also be done on a punch bag followed by 30 seconds rest. Usually I repeat this exercise several times until my clients are fit. Then I let them hold the plank in between rounds as an active rest.
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.
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.
Forget apples (okay, not really) — avocados reign supreme when it comes to weight loss. They're rich in monounsaturated heart-healthy fat, and studies show eating just half of one with lunch can curb your appetite. "Slice one in half, sprinkle a little sea salt, and eat the inside with a spoon," says Alexandra Samit, a Be Well Health Coach at Dr. Frank Lipman's Eleven Eleven Wellness Center in NYC. Or top off your salad with a few pieces, as research found that doing so allows you to absorb three to five times more carotenoids, a disease-fighting compound associated with improved weight and fat loss.
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.
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.
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.
Your parents weren’t kidding about how important veggies are for a healthy body. What they probably didn’t tell you, however, was that snacking on veggies is also one of the easiest ways to shed unwanted belly fat, too. According to a study published in the Journal of the Academy of Nutrition and Dietetics, opting for non-starchy veggies, like cauliflower, broccoli, and cucumber, as snacks helped overweight kids shed 17 percent of their visceral fat while improving their insulin sensitivity over a five-year period. Think snacking on veggies will leave you hungry? The 20 Most Filling Fruits and Veggies will have your belly satisfied in no time.
The body doesn't react to all fats in the same way. Research correlates high intake of saturated fat (the kind in meat and dairy) to increased visceral fat, says Patton. On the other hand, monounsaturated fats (the kind in olive oil and avocados) and specific types of polyunsaturated fats (mainly omega-3s, found in walnuts, sunflower seeds, and fatty fish like salmon) have anti-inflammatory effects in the body, and if eaten in proper portions may do your body good. But Patton warns that eating too much fat of any kind increases your calorie intake and could lead to weight gain, so enjoy healthy fats in moderation.
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
* The average person can expect to lose 1-2 lbs. per week. Results may vary. Weight loss is influenced by exercise, food consumed and diet.* FREE 1-3 Day Shipping on Orders Over $99 from Shop.Atkins.com. ©2017 Atkins Nutritionals, Inc.Disclaimer: Nothing contained on this Site is intended to provide health care advice. Should you have any health care-related questions, please call or see your physician or other health care provider. Consult your physician or health care provider before beginning the Atkins Diet as you would any other weight loss or weight maintenance program. The weight loss phases of the Atkins Diet should not be used by persons on dialysis. Individual results may vary.
“It seems so simple, but 45 to 60 minutes of brisk walking every day can do wonders for your metabolism,” Sahmura Gonzalez, a master trainer at Crunch Fitness in New York City, recently told Prevention. “Plus, it ensures that you don’t over-train, which can lead to an over-production of cortisol—a stress hormone that’s been shown to contribute to belly fat.”
Eating slowly will also help cinch your waist, too. Inhaling croissants while run-walking to work will do little to satiate you – not that you’ll do much digesting anyway, with all that cortisol flooding your system. Instead, by making time to eat and focusing on your food (that also means not scrolling through Instagram), you’ll wind up eating less and you’ll feel fuller for longer.
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.
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.
In addition to the sit up, a popular, easy and effective ab exercise is the classic crunch. To get flatter abs with a crunch exercise, lie on your back, put your feet flat on the floor and bend your knees. Loosely clasp your hands behind your head. Tilt back to flatten your back against the floor. Slowly curl your shoulders up from the floor about 30 degrees, making sure you don’t pull up on your neck. Hold for a second and then lower. Start out with two sets of 8 reps and gradually work up to 12 reps.
Let's get the bad news out of the way first: unfortunately, there's no way to shrink specific parts of the body, which means you can't simply target belly fat. But that doesn't mean you can't work toward a trimmer waist. You just can't rely on crunches, planks, or sit-ups. Instead, it's all about putting yourself in a healthy calorie deficit, forming good habits, and doing full-body workouts that help you burn maximum calories. Here are some reliable tips to help you reach your goals.
Science backs these ideas up when it comes shedding belly fat: In one study published in The Journal of Nutrition, researchers had overweight men and women follow a high-protein diet (30 percent protein, 40 percent carbs, and 30 percent fat) or a high-carb diet (15 percent protein, 55 percent carbs, and 30 percent fat). After one year of weight loss and maintenance, they found that the high-protein group experienced a 21 percent greater weight loss and 27 percent greater body fat loss on average than the high-carb group.
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.”
Craving something sweet? This fruit — along with colorful radishes, tomatoes, and carrots — contains arabinogalactans, a plant-based fiber and prebiotic that feeds the friendly bacteria that help your metabolism function optimally. The fiber also kills E. coli and klebsiella — two types of bad bacteria associated with carrying excess weight, Kellman says. Chop kiwi into grilled chicken salads or purée into smoothies for a colorful and sweet kick.
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.