Intermittent fasting has blown up in the past year, but scientists are just starting to figure out how it can help you lose weight. In one study from the University of Illinois at Chicago, researchers compared obese people in a traditional weight loss group and fasting group. For the experiment, the calorie-restricted group simply reduced the amount of calories they ate by 25 percent each day. The fasting group, however, alternated days: they ate 25 percent of the calories they needed one day between 12 and 2 p.m., and then had feast days the next, where they ate 125 percent of their required calories.
Concerned about your fat belly? Too much sodium in your body can make you look bloated and puffy because salt retains water. Aside from hiding the salt shaker and the soy sauce, stay away from processed food and meats because most of these contain sodium, which can make it hard for you when trying to learn how to get rid of tummy fat. Here's now our helpful step by step tutorial on how to get rid of belly fat faster.
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When researchers at the University of Tennessee put a group of volunteers on one of two diets—one high in calcium and one not—and cut each group’s calorie intake by 500 calories, they found that the people getting calcium lost twice as much weight (an average of 13lbs) compared with people on the standard diet. Study author Michael Zemel, Ph.D., believes extra calcium helps the body burn more—and store less—fat.
Stop treating your kitchen like an all-night diner and you’ll stop seeing those unwanted pounds piling onto your frame, too. The results of a study published in Cell Metabolism found that mice who only had access to food during an eight-hour period stayed slim over the course of the study, while those who ate the same number of calories over a 16-hour period gained significantly more weight, particularly around their middle. When you’re finished with dinner at night, shut the fridge and don’t look back until morning — your belly will thank you. When you do head back to the kitchen in the A.M., make sure the 40 Things Healthy Cooks Always Have in Their Kitchen are there waiting for you.
Don’t let extra hours lounging in bed stand between you and a flatter belly. While getting enough sleep can help boost your metabolic rate, sleeping in may undo any benefit you’d enjoy from catching a few extra winks. One study reveals that late sleepers who snoozed past 10:45 in the morning ate nearly 250 more calories over the course of the day, despite eating half as many fruits and vegetables as their early bird counterparts. Even worse, they chowed down on more salty, sugary, and trans fat-laden fast food than those who woke up earlier. If you happen to head out of the house early, you’re in for an additional metabolic boost; researchers at Northwestern University have found that people exposed to just a short period of early morning sunlight had lower BMIs than their late-waking counterparts.
"Crash diets (dramatically cutting down how much you eat) might help you to lose a few pounds at first, but they’re hard to sustain and won’t help you keep the weight off. It might seem like a quick and easy option, but eating too few calories can actually do more harm than good. If your calorie intake dips too low, your body could go into starvation mode. This will slow down your metabolism, making it harder for your body to lose weight. Make sensible, healthy changes to your lifestyle that you can stick to and avoid the fad diets."
There are currently no legal requirements for food manufacturers to label trans fats, according to the British Dietetic Association, so you need to check ingredients lists for hydrogenated fats and hydrogenated vegetable oils. The biggest culprits? Your ‘cheat day’ favourites: cakes, biscuits, ice cream, popcorn, pies, fried food, fast food, takeaways — the list goes on.
Sure, ketchup is tasty, but it’s also a serious saboteur when it comes your weight loss efforts. Ketchup is loaded with sugar — up to four grams per tablespoon — and bears little nutritional resemblance to the fruit from which it’s derived. Luckily, swapping out your ketchup for salsa can help you shave off that belly fat fast. Fresh tomatoes, like those used in salsa, are loaded with lycopene, which a study conducted at China Medical University in Taiwan links to reductions in both overall fat and waist circumference. If you like your salsa spicy, all the better; the capsaicin in hot peppers, like jalapeños and chipotles, can boost your metabolism, too.
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.
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.
Remember that it takes a 3500-calorie deficit to lose one pound of fat. That is, you have to either burn off 3500 calories through exercise or eat 3500 calories less than you burn in a week. Break this up into daily limits. To burn 3500 calories a week, you should aim to have a 500 calorie deficit every day. For example, you can exercise to burn 250 calories and cut 250 calories from your diet.

These drink suggestions are so easy to prepare. You can modify or add more healthy ingredients to any of these bedtime drinks to your preference. If consumed regularly, you will soon see the effects of the drinks on your stomach fat. Remember, positive thinking and the will to lose weight is all you need to achieve your stomach fat weight loss goals!
High-intensity interval training is high on every trainer’s list, and for good reason. “My No.1 pick for fat loss would be high-intensity interval training, just because you’re burning a lot of calories in a short amount of time. You’re getting more bang for your buck. I know a lot of guys that don’t have all day to work out in a gym, so when it comes to belly fat you have to focus on calorie burn and intense workouts,” says Jim White, owner of Jim White Fitness and Nutrition Studios in Virginia Beach. Think bootcamps, tabata, and series of burpees, box jumps, and sprints—those all do the trick. The best thing about HIIT is that it keeps your body working long after you leave the gym, burning calories and fat on your off hours via a phenomenon called excess post-exercise oxygen consumption, aka EPOC.
Açai berry powder is high in anthrocyanin- a natural pigment providing powerful antioxidants. Açai provides an array of minerals that help to keep your body healthy and gives you high levels of sustainable energy. This extra energy will enable you to get out and exercise more, therefore extra calories will be burned and eventually the fat will come off 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.
High-intensity interval training is high on every trainer’s list, and for good reason. “My No.1 pick for fat loss would be high-intensity interval training, just because you’re burning a lot of calories in a short amount of time. You’re getting more bang for your buck. I know a lot of guys that don’t have all day to work out in a gym, so when it comes to belly fat you have to focus on calorie burn and intense workouts,” says Jim White, owner of Jim White Fitness and Nutrition Studios in Virginia Beach. Think bootcamps, tabata, and series of burpees, box jumps, and sprints—those all do the trick. The best thing about HIIT is that it keeps your body working long after you leave the gym, burning calories and fat on your off hours via a phenomenon called excess post-exercise oxygen consumption, aka EPOC.

Include physical activity in your daily routine. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. If you use a step counter, remember that it takes an average of 10,000 steps per day to prevent weight gain. Some studies indicate it might take 15,000 steps per day to prevent the regain of weight after significant weight loss.
"Nuts are surprisingly an excellent food to support weight loss. Although they're rich in calories, they've been associated with weight loss and weight loss maintenance," says Hever. "Researchers suggest this is due the fact that nuts promote satiety, thereby leading to compensation of calories elsewhere in the diet. Also, nuts have been shown to increase resting metabolism." A faster metabolism can help flush out any bloating, so this is definitely a plus for slipping into your skinny jeans or favorite cocktail dress.
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 time to get real about the dangers of belly fat, because it’s affecting more of us than ever before. According to the latest government stats, 26 per cent of British adults are classified as obese. That’s just over one in four people, meaning that Britain is on-track to become the fattest country in Europe by 2025. If current trends continue, forecasters have warned that half of us will be obese by 2045.
Forget the workouts you’ve tried time and time again – crunches and sit-ups are often ineffective when it comes to trimming away the midlife belly. Consider alternatives, like holding your body in the plank position, or try another yoga-inspired exercise, the cat pose. Directions: Get on all fours. Arch your back like a cat, and work the deep abdominal muscles by inhaling and pulling the stomach back toward the spine. Inhale for 4 seconds and exhale for 4 seconds. For Dr. Oz’s 7-Minute workout, click here.
Do you notice how some restaurants serve water with slices of lemon? Drinking lemon water provides heaps of benefits, including losing stomach fat. A study published in the Journal of Ayurveda and Integrative Medicine showed that people who drank lemon juice four times a day while fasting reduced their body fat mass and improved their lipid profile.
There seems to be a link between abdominal obesity and depression. There have been reports showing that cortisol, a stress hormone, is related to both depression and abdominal obesity. Some researchers suspect that people who are depressed may have higher levels of abdominal obesity because of elevated cortisol. More studies are needed to determine the underlying causes for weight gain among those who reported being depressed.
And how often to work out to get rid of belly fat? Well, as you know, too much cortisol can counteract your belly fat loss efforts. Belalij suggests doing 30-minute sessions, three times per week. “As you start to lose belly fat your body will want to cling on more and more to what is left, so you must increase the intensity or duration of your workouts, the more fat you lose,” Belalij says. And Hughes agrees:
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