"As we head into colder months with less sun exposure, vitamin D intake from food becomes extremely important. Research shows that low levels of vitamin D may be correlated with abdominal obesity," says Kayleen St.John, R.D., executive director of Nutrition and Strategic Development of Euphebe. "Mushrooms grown under UV light should be incorporated into belly fat-fighting meals." Try this Italian Mushroom and Bean Soup.
"This is where it's called visceral fat, which is in and around our organs -- whereas the fat present all over our body under our skin is subcutaneous fat. When there's high amounts of visceral fat, it increases the risk of developing those diseases like metabolic syndrome and heart disease. Being aware of, and managing, this is incredibly important."
You may have an apple-shaped or a pear-shaped body structure. Accumulation of fat occurs differently for different people, it actually depends on the body structure. For those whose bodies are pear-shaped, the fat tends to accumulate in the lower part of the body, like the buttocks. But for those whose bodies are apple-shaped, your body tends to store fat around the middle section, thus resulting in fat accumulation around the belly. You must know that there are two types of belly fat – visceral, which accumulates around the abdominal organs, and subcutaneous, which occurs between the skin and abdominal wall.
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.”

Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a berry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.
You don’t need to dole out big bucks for specialized workout classes or equipment when your two greatest fat burners are with you at all times—yes, your legs. “Running is one of those workouts that you can do anywhere. All you need to do is go outside—you don’t need equipment. At an average pace you can burn up to 600 calories per hour. Of course the more intense and the faster you run the more calories you’ll burn. Depending upon pace you can burn up to 1,000 calories per hour. You can incorporate intervals of walking, jogging, and running [to not only ease into your run, but also to bump up the calorie burn]. You can also choose to go up hills or do sprints. Going out in the heat you also burn more calories. “I would definitely incorporate running as a great workout to burn belly fat,” says White.
You've heard it before, but it needs to be said again, as at least 70 percent of Americans aren't listening: "Staying up late may make you happy in the moment, but all that sleep you're skipping catches up to you in the form of extra fat around your middle," says Ilyse Schapiro, R.D., a certified nutritionist and co-author of Should I Scoop Out My Bagel? Yes, "me time" is important for your sanity, but "when you're lacking sleep, your body overproduces the appetite-stimulating hormone ghrelin, and under-produces leptin, which tells you when you're full." Getting proper shut-eye — the National Sleep Foundation says seven to nine hours is best, though it varies per person — truly stops unnecessary snacking when you wake up the next day.

Are you finding it difficult to fit into your little black number? Is belly fat giving you sleepless nights? If your answer is yes, you need to make some lifestyle changes to get the figure of your dreams. No doubt, belly fat looks aesthetically displeasing. It can assume serious proportions and affect long term health, if not curbed at the right time.
Hate having to pass on the potatoes for the sake of your pants size? Well, you may not have to. Just eat them cold—as in vinegar potato salad. If you chill potatoes overnight, they form something called resistant starch crystals—a constituent of fiber that triggers the production of two hunger-halting hormones, according to research. And resistant starch helps the body incinerate more fat for fuel while making less fat available to stash away in fat cells. (Related: Find out how vinegar potato salads help your blood sugar, too.)

Research published in the Journal of Nutrition, Metabolism and Cardiovascular Diseases concluded that following the Mediterranean diet could help to mitigate the harmful effects of belly fat on your heart. Better yet, it boosts the number of healthy bacteria in your gut – a study published in the journal Frontiers in Nutrition saw levels rise by up to seven per cent, compared with a western diet.


We all have an Achilles heel: the one food or meal that we can't seem to help digging into. But Mark Mincolla, Ph.D., nutrition expert and author of The Whole Health Diet, recommends taking the time to visualize that food multiple times throughout the day, as research shows doing so makes you actually want it less. When that theory was put to the test, scientists found that those who repeatedly imagined their guilty-pleasure foods reduced their calorie consumption of that food by as much as 50 percent. And it wasn't because they found it to be less desirable — if you love pizza, you love pizza — but rather because they just didn't feel like eating it when given the option because they had already thought about it so much. Reverse psychology, much?
3. Twist: One foot placed slightly in front of the other with body facing the corner. This should resemble the movement of wringing a towel while taking knees further “inward” and opening body in the opposite direction. Start with knees bent and straighten with the twist by lifting the hip and leading it to the opposite corner.10 reps each side, then 10 again (total of 20, alternating after 10)
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.

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In a way, moderate-intensity physical activity is that "magic pill" a lot of people are looking for, because the health benefits go beyond keeping your waistline trim: Not only can it reduce your risk of cancer, stroke, diabetes and heart attacks, but studies have shown that physical activity can significantly improve the moods of patients with major depressive disorders.
Consider this specially-bred strain of seaweed the protein-packed answer to your prayers. Eating just a little of it each day (seriously, you only need three grams — or one heaping teaspoon — to get your fill, says nutritionist Tali Pines, R.D.) will give you a hefty dose of important antioxidants like beta-carotene and echinenone, both of which help curb cravings and fight illness. Bonus: the levels of beta-carotene found in Hawaiian spirulina suppress cholesterol levels (great news for your heart), and the high levels of iron improve weakness and fatigue so you have enough mojo for your next workout. Get your fix by popping a daily supplement, adding it to your morning smoothie, or simply stirring a spoonful of the powdered version (which is the most easily digestible, according to Pines) into a glass of water.
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