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.”
LoseWeightByEating.com is committed to providing information on natural and alternative health, but is not written by health care professionals. All material provided at LoseWeightByEating.com is for informational purposes only, and is not to be taken as medical advice or recommendation. Any health concern or condition should be addressed by a doctor or other appropriate health care professional. The information and opinions found on this website are written based on the best data available at the time of writing, and are believed to be accurate according to the best discernment of the authors. Those who do not seek council from the appropriate health care authority assume the liability of any injury which may occur. Additionally, the opinions expressed at LoseWeightByEating.com do not represent the views of each and every author or contributor to LoseWeightByEating.com. The publisher of this site is not responsible for any errors or omissions in any content herein.

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.
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 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 become impatient and frustrated when you’re trying to lose weight and haven’t seen the results yet. But be realistic – you won’t see the affect overnight. Your brain’s wiring plays a huge part in resisting changes in lifestyle, and it takes time to establish new habits – up to 12 weeks. Stick with it for at least eight weeks and you should notice a change."
If you haven’t picked up on the importance of preparation, then we haven’t done our job. It’s all too easy to get wrapped up in your busy schedule and forget to put a priority on health and what actions contribute to it. “People don’t plan for the week as far as writing their workout times in the calendar. If you write them down you’re 30% more likely to stay adherent to your workout. Write them down as you would any doctor’s appointment and try to shoot for sticking with it,” says White. The more workouts you check off, the faster you’re going to see results. Do yourself a favor and book that bike ahead of time—you’ll eliminate the opportunity for lame excuses by making a real commitment to your sweat sessions.
Other Exercises – Ab exercises will also help reduce belly fat and help you keep that tummy tone as you lose the weight. We are a huge fan of core and ab exercises here at Lose Weight by Eating, and consider them the best exercise to lose belly fat. Not only to they help you tone up fast, they also strengthen your back, fix your posture (which makes you look thinner!) and help you lose belly fat!
The Argument About Dieting The Birth of Dieting There’s something wrong with hurting yourself to attempt to shed weight fast. Without having exercises, it genuinely is hard to lose weight quickly. If you’re female and you would wish to effectively slim down, then you have to have a look at sources offering diet programs specially crafted for ladies. There isn’t anything wrong with wanting to drop weight and even in wanting to attain the ideal figure. You’re attempting to slim down, maybe for the third moment. In the majority of cases, following the Volumetrics diet will permit you to eat more and not less whilst you’re still easily slimming down. It is quite easy to lessen the weight of a person who has routine exercise and a suitable diet program. How to Get Started with Dieting? The smart strategy is to eat your normal quantity of food, and then just spend the rest home. In the Volumetric’s diet, there aren’t any banned foods, nor are foods broken into positive and negative foods. In the place of taking foods away, it’s possible to instead add much healthier foods in your daily diet. What You Need to Know About Dieting Know why you wish to do lose weight, and consider the reason at least one time each day, preferably several times. If you want to reduce your weight, you may choose to focus more on getting a great night’s sleep and not as much on what you’re eating. If you are attempting to slim down with intuitive eating, that’s known as a diet plan. To retain the health, it is necessary to minimize the over weight.
Have mom or dad get you to see a dietician. This person knows her business and will put you on a personalized plan that works for you. Having a plan that is specifically designed to fit your lifestyle could help. If you cannot go to a dietician, try focusing on becoming stronger through exercise and this will allow you to lose weight without focusing only on food.
Almonds, peanuts, walnuts, pistachios — at GH, we're nuts about nuts! People who snack on nuts may have lower abdominal fat than those who munch on carb-based treats, according to a 2015 study in the Journal of the American Heart Association. Nuts are rich in monounsaturated fats, a heart-healthy (and more satisfying) pick than their grain-based counterparts.
It's tempting to hang out in front of the TV after a long day of work, but the longer you sit, the more you hurt your waistline. In a recent study, researchers found that for every hour and a half you spend sitting watching a show — or doing anything sedentary, for that matter — your belly fat can increase by 3 cubic cm. "Individuals in our study who watched a lot of television had a greater amount of fat in their abdomen, including the fat in and around their organs, as compared to those who reported watching little or no television," said lead author Kara Whitaker, Ph.D. So being sedentary might feel good in the moment, but it's not doing anything positive for your body in the long run.
"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.
Sientz, C. A., Aiken, L. B., Hournard, J. A., Bales, C. W., Johnson, J. L., Tanner, C. J., … Kraus, W. E. (2005, October 1). Inactivity, exercise, and visceral fat, STRRIDE: A randomized, controlled study of exercise intensity and amount [Abstract]. Journal of Applied Physiology, 99(4), 1613–1618. Retrieved from http://jap.physiology.org/content/99/4/1613.short

Portable and gut-friendly, keeping Greek yogurt on hand is going to help rid you of those unwanted love handles. From a quick snack—pair it with fresh fruit or nuts—to a smoothie enhancer or sour cream substitute, Greek yogurt is very versatile when it comes to daily usage, making it an easy addition to your diet if it’s not a staple already. “It’s high in protein, and a good source of vitamin D and calcium to help rebuild the bones. Especially if you get the plain variety, it’s very low in sugar—it’s a great snack for fat loss,” says White. The key here is to avoid pre-flavored varieties. Fruit-on-the-bottom versions pack in an unsightly amount of sugar that may actually inhibit weight loss and potentially contribute to your fat deposits. A 7-oz serving contains a whopping 18g of protein on average, and also provides healthy gut bacteria to keep your belly feeling good and digestion regular.
"One of the hardest parts of losing weight is maintaining the lifestyle changes you’ve made. It’s difficult to stay motivated all the time, especially if you’ve slipped up along the way. But don’t let this affect your end goal. If you’re feeling particularly unmotivated, ask a friend to join you for your workout and then afterwards cook something healthy for dinner together."
Fishing around for the perfect protein? Salmon is a good place to start. It’s full of healthy fats, and, when combined with regular exercise, can support even greater fat loss, according to research published in the American Journal of Clinical Nutrition. “Salmon’s great because it has omega-3 fatty acids and is a good source of protein. It’s a little higher in fat than other protein options, but it’s the good kind of fat that we need in our diet. I see a lot of athletes that don’t incorporate any fat in their diets and are afraid to eat fat, but this is a good fat to have. Per ounce you get about 7g of protein, so if you’re an average male who’s going to consume around 5oz it can add up to 35g of protein per serving,” says White. Opt for wild salmon vs. farmed varieties, as it tends to contain higher amounts of healthy omega’s and less of the inflammation-causing omega-6 fatty acids.
If you haven’t picked up on the importance of preparation, then we haven’t done our job. It’s all too easy to get wrapped up in your busy schedule and forget to put a priority on health and what actions contribute to it. “People don’t plan for the week as far as writing their workout times in the calendar. If you write them down you’re 30% more likely to stay adherent to your workout. Write them down as you would any doctor’s appointment and try to shoot for sticking with it,” says White. The more workouts you check off, the faster you’re going to see results. Do yourself a favor and book that bike ahead of time—you’ll eliminate the opportunity for lame excuses by making a real commitment to your sweat sessions.
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.
“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.”

“Most people who have been lean their whole lives have a much better understanding of proper portion size than people who are overweight,” says Deborah Riebe, Ph.D., a professor in the department of kinesiology at the University of Rhode Island. “If they go out to eat, they’re much more likely to ask for a doggie bag right away or to leave food on their plate rather than cleaning it up.”
You know you're supposed to eat more protein to lose weight, but you might not know exactly why. Well, it actually has to do with how your body handles insulin. "Your body starts to produce more insulin as you age, since your muscle and fat cells aren't responding to it properly," explains Louis Aronne, M.D., director of the obesity clinic at Cornell University.
×