Strength training is another critical component in belly fat loss. You can't crunch your tummy away, but you can participate in a full-body strength-training program that addresses all the major muscle groups. Do this at least twice a week to build muscle, which helps boost your metabolism. The results of strength-training are gradual, however. One week of strength training won't induce the changes in your body necessary to improve your metabolism, but over the long haul you'll see improvements.
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.[11] 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.
Noam Tamir, C.S.C.S, founder of TS Fitness, also says that metabolic resistance training and high-intensity interval training is a solid way to reduce fat all over, including belly fat. “These [types of exercise] help to burn calories during the workout, and they also give you that after-burn effect,” he says. “Plus, they help to change your body composition by increasing your muscle mass.”
A little garlic in your meals could mean a lot less weight around your middle. The results of a Korean study found that mice given a high-fat diet supplemented with garlic lost significantly more weight and abdominal fat than those who just ate fatty foods. Even better, they also improved their liver health, making it easier to stay healthy and burn off that excess fat in the long term. For more flavorful ways to make your food more enjoyable, turn to the 20 Spicy Recipes That Fire Up Your Metabolism and watch those pounds melt away.

* 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.
Which means, sadly, the more glasses of rose and chocolate-coated pretzels you eat, the longer it will take to reach your flatter belly goals. “When you digest large amounts of calories, your body allocates some of these to functional systems which work to keep you alive (think the brain, muscles and organs),” says Belalij. “It also uses it to fill up energy stores. Any excess is then stored in fat cells around the body – typically being those of the belly.”
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