Want to lose that belly fat? In your dreams! Seriously, though: a good night’s sleep is one of the best ways to get rid of that extra fat around your waist for good. Among the 60,000 women participating in the Nurses’ Health Study, those who snoozed for fewer than five hours a night were at the greatest risk of becoming obese and gaining 30 or more pounds over the course of the 16-year study period when compared to those who slept for seven or more hours.
"Your body needs a healthy balance of exercise and rest. Doing too much prevents the body from shifting excess fat. Exercising without rest can impact our levels of the steroid hormone cortisol and cause an increase of stubborn fat stored in the belly. Not allowing your body to recover can increase the risk of injury too, so make sure you factor in rest days to your plan."
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.
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.
Something smelly here. I am no regional expert but it is clear that Mariupol and its port can be and is accessed far more easily by Ukraine by land, rail and air, and is part of Ukraine i.e. no border to cross. Besides they have other Black Sea ports other than this one which just happens to be on the Sea of Azov, given away to Ukraine by Ukrainian Soviet premier Kruschev when it was in the SU so it didn't matter then. The SU is no more, so this Russian-populated pocket ended out in a hostile state.So the question is begged : why did Berlin puppet Poroschenko provoke this incident?Putin is stating the obvious, and we are complete mugs to get drawn into something that would not be taking place without the Berlin-Brussels land grab back in 2014 that is behind the whole mess, and taken for mugs by an organisation that has treated us like dirt. Madness to get involved with this...
You might have heard the term ‘middle-age spread’. This means, as women progress towards their middle years, the ratio of body fat increases compared to the body weight. During menopause, when the levels of estrogen go down, and the amount of androgens or male hormones increase, then there is an increased risk of fat accumulation in the waist. Hormones actually regulate the fat concentration in the body, and your figure depends entirely on it!
The traditional hot-dog topping can do serious wonders for your waistline. "Fermented foods like sauerkraut, pickled veggies, and kimchi are some of the best sources of probiotics — a form of good bacteria that support healthy digestion and decrease bloat," says Frank Lipman, M.D., founder of Eleven Eleven Wellness Center in New York City. "That's important, since diets low in probiotics can cause bad bacteria to overtake the good ones, leading to health problems ranging from autoimmune diseases to weight gain."
Whether freshly made or bought in stores, apple cider vinegar juice offers many health benefits. As it has antibiotic and antibacterial properties, this drink can help with stomach upset, bacteria-causing diarrhea, and intestinal spasms. Mix one to two tablespoons of apple cider vinegar in a glass of water. If you prefer, you can combine this with lemon juice and a few slices of fresh apple.
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).
Add a cup of low-fat milk, a part-skim mozzarella stick, or a half cup of low-sodium cottage cheese to breakfast, and you may have a belly-busting win. While lots of research links calcium with lower body weights, results from a 2014 study suggest that calcium-containing foods may reduce waist circumference in those genetically predisposed to carrying weight in their midsection.
To banish stubborn belly fat, you have to ramp up your workouts. In a study published in the journal Medicine and Science in Sports and Exercise, people who completed a high-intensity workout regimen lost more belly fat than those who followed a low-intensity plan. (In fact, the low-intensity exercises experienced no significant changes at all.) "You need to exercise at full intensity because the end goal is to burn more calories, and high intensity exercise does just that," says Natalie Jill, a San Diego, Calif.-based certified personal trainer. High intensity workouts mean you're going all out for as long as you can. If this sounds intimidating, think of it this way: you'll burn more calories in less time.
3. Tabata: Tabata is another form of interval training and involves 8 rounds of 20 seconds exercise followed by 10 seconds rest. Sounds easy enough but exercise should be done at a high intensity. This exercise can be done using rowing machines, dumbbells or thrusters. This is a tough exercise and is best for those who have very less time in their hands.
Everybody loves their quinoa, but it's time to elevate this less-popular grain to superfood status. "While processed grains and sugar are the main culprits for promoting abdominal fat, whole grains are in another category altogether," says St.John. "Intact grains [i.e., ones that haven't been stripped of their nutrients, as is frequently the case with 'white' options] contain fiber which slows digestion and absorption of the grains, which in turn reduces the amount of insulin released by the body." What does this mean for you? The less insulin your body releases equals less abdominal fat tacking itself onto your tummy.
2. Ab Plank is a great exercise to really challenge your entire core and build up your strength and endurance. The Plank works the lower abdomens, the oblique muscles and your lower back. It takes focus and concentration plus some upper body strength. Start with holding the plank position for 30- 40 seconds and build your way up. You will be amazed at how strong your cores will get by doing this exercise regularly.
Try this interval-training trick on the elliptical trainer: Ride for 30 seconds as fast as you can, then immediately reverse your direction and ride for 30 additional seconds just as fast in the opposite direction. Rest 60 seconds, and repeat. The force of stopping your momentum, as well as going from a dead stop to full speed twice in the same interval, will give your fat-burning efforts a massive boost, says Alwyn Cosgrove, C.S.C.S.
Belly fat is, in fact, the colloquial term for abdominal fat. According to medical experts, belly fat can be potentially dangerous. Excess of it can lead to a number of health problems including heart diseases, high blood pressure, type 2 diabetes, a decrease in the level of HDL or good cholesterol, and can even lead to strokes or sleep apnea. You need to combat this problem before it gets too late.
Pace around your office while talking on the phone or run into the bank to cash your check instead of using the drive-thru. When researchers at the Mayo Clinic fed a group of volunteers an extra 1,000 calories a day over the course of eight weeks, they found sedentary individuals gained eight times more weight than those who fidgeted a lot during the day.
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.
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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.
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.
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.
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.
It's easy to down a handful of nuts, but pump your brakes: "A common diet tip you hear all the time is to snack on nuts when you're hungry," says Adam Rosante, personal trainer and author of The 30-Second Body. "They're filling and packed with protein and fiber, and because they're so tiny it's easy to gobble down handful after handful. But you should enjoy them in moderation because the majority of their macronutrient profile is fat, and eating them mindlessly is an easy way to go overboard on your calories." To get your fix and avoid the belly fat, Rosante recommends going for a thumb-sized portion twice a day.
While many people turn to artificial sweeteners in a misguided attempt to whittle their waistlines, those fake sugars are likely to have the opposite effect. According to researchers at Yale, artificial sweeteners are actually linked with an increased risk of abdominal obesity and weight gain, possibly because they can trigger cravings for the real stuff and spike insulin levels in a similar fashion to real sugar.
If you're among the 30% of Americans who sleep less than six hours a night, here's one simple way to whittle your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30% more likely to gain 30 or more pounds than those who slept 7 hours. The National Institutes of Health suggest adults sleep seven to eight hours a night.
Use the meal as a reward for a week’s worth of hard work, or the completion of a project you’ve been dreading. “It’s OK for people to blow one meal a week without feeling guilty,” says James W. Anderson, M.D., director of the Metabolic Research Group at the University of Kentucky in Lexington. “If you follow a healthy diet 95% of the time, you can relax and enjoy yourself the other 5% of the time without gaining weight.”